CrossFit WOD, May 7, 2021

December 12, 2022
CrossFit WOD, May 7, 2021



Workout Definition
2 Rounds
10 Staggered Stance DB RDLs (each side)
5 Walking Inchworms
20sec Single Leg Glute Bridge Hold/side
20sec Hollow Hold
10sec/10sec Side Star Plank

Specific Prep

Deadlift – Hips & Shoulders together
Prep (w/ Empty bar)
3 slow DL – 2s pause just off the floor 2s pause just below the knee, 2s pause just above the knee
3 DL no pause

Bar Facing Burpees – footwork
Let’s try to clean out our foot work today on the burpees. Let’s try to limit the little steps between reps. Practicing jumping to a spot over the bar that makes the turnaround into next rep more fluid.
2 BF burpees w/ straight jump over/land and pivot
2 BF burpees w/ a turn in the air over the bar

Back Squat - Chest tall, knees back
When coming out of the bottom of the squat, think about driving the upper back into the bar while pushing the knees back.
5 empty bar warm up reps on coach’s call. Tempo @2011



Back Squat (Find an 8RM for the day in 10:00)

Back Squat (3 sets x 8 reps @ 90% of Part A; every 2:30)



Lupin (Time)

6 Rounds [15 min FIRM time cap]
18 Alternating Lunges (9/leg)
9 Deadlifts 185/135
6 Bar Facing Burpees

REST 1:00 after each round

OPEN (RX+): Deadlift (225/155)
* CC: Sustain/PACER
* 11:00-15:00 goal to complete
* We are looking for split times for each round to be the same. With some rest built in, this pace should be quick, but not all out.
* Weight on DL should be something you can go unbroken or 2 quick sets within the workout
* SCORE is total time to complete (including rest)

Lupin (BUILD) (Time)

6 Rounds [15 min FIRM time cap]
18 Alternating Lunges (9/leg)
9 Deadlifts 135/95
6 Bar Facing Burpees

REST 1:00 after each round

At HOME OPTION: Dual DB or KB Deadlifts

Cool Down/Stretch

Cool Down & Clean up

Hip Mobility
1min Elevated Pigeon Stretch (each side)
1min Couch Stretch (each side)
1min Ankle Stretch (each side)


MURPH Prep #11 (Time)

Weight Vest Training (3)
5 rounds for quality
400m run
2 rounds of Cindy

Accessory Work


Workout Definition
3 Rounds
10/10 Rear Foot Elevated RDLS
10 Glute Ham Raises
:20sec Single Leg Sorenson Hold

Dexter (AMRAP - Reps)

(extra credit workout)

EMOM x 10:00
5 Burpee Box Jump Overs 24''/20''
Max Effort Wall Balls 20/14#
Score is total reps of Wall Balls over all 10 rounds

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