CrossFit WOD, May 7, 2022

December 12, 2022
CrossFit WOD, May 7, 2022




12:00 EMOM
min 1: Cardio Choice
min 2: 20-30sec Handstand Hold + Weight Shifts
min 3: 30sec Alternating Single Arm KB Swings
min 4: 30sec KB Dead-Bugs

Skill Work


Handstand Walks Skills, Drills, and Progressions
Let's spend some time here with drills and skills to have fun in the group and see if athletes can get more comfortable on their hands.

EMOM for those that have HSW down
EMOM 3-9:00
1: 3/3 SA Hang Clean & Press building to workout weight
2: 5-7 GHD sit ups
3: Handstand walk practice 30-45s

Specific Prep


SA KB Hang Clean and Press: Keep the KB close to the body, pull high and roll the KB to the front rack position, then press over head with a firm dip and drive.
3-5 practice reps w/ lighter KB per side
Then grab workout weight
3/3 SA Hang Clean and Press



The Real Caesar's Palace (Time)

8 Rounds Alternating with Partner (4 Rounds/Each)
7/7 SA KB Hang Clean and Press 35/25#
15 Weighted Sit-Ups 15/10#
5 Wall Walks
(25:00 Time Cap)
Goal: 2:00-3:00 Round / 16:00-24:00
We are working through a "you go, I go" style workout alternating full rounds on this little triplet. Each round should be done quickly and efficiently with the note that the handstand walk for most will be the limiter. Stay steady through the clean and press as well as the GHD’s to ensure that you are ready to tackle the handstand walk.

Open/RX+: 55/35#, GHD Sit-Ups, 30ft Handstand Walk

The Real Caesar's Palace Build (Time)

8 Rounds Alternating with Partner (4 Rounds/Each)
7/7 DB Hang Clean and Press (kettlebell or DB)
15 Abmat Sit-Ups
3 Wall Walks
Load: Choice

Cool Down/Stretch

2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)

Accessory Work

Metcon (Weight)

4 Sets
6-8 Barbell Z-Press
20/20sec GHD Paloff Press Hold


3 Sets
Banded Tricep 21s
Top Half for 7
Bottom Half for 7
Full Rep for 7

EXTRA Competitor WOD

Weightlifting – A-C (Before Workout)
Conditioning – D-F (After Workout)

Snatch (12:00 EMOM x 1 rep)

*start @ 70% and increase to heavy for day

Clean (12:00 EMOM x 1 rep)

*start @ 70% and increase to heavy for day

Segmented Clean Deadlift (6 Sets x 3 Reps; rest as needed)

all sets @ 110% of Clean

Strict press (5,5,5,5,3,3; rest 3:00)

5 Reps @ 75%
5 Reps @ 80% x 3 Sets
3 Reps @ 85% x 2 Sets

Metcon (Weight)

Every 5:00 for 20:00
15 Dual KB Clean and Press 53/35#
75ft Handstand Walk

Metcon (Time)

3 Rounds for Time
50/40 Cal Row
100ft Dual DB Lunge 50/35#
25 Handstand Push-Ups
25 Box Jump Overs 24/20''
Round 1: Farmers Hold
Round 2: Front Rack Hold
Round 3: OH Hold

Metcon (Weight)

4 Sets, For Quality
:30sec Chest Supported Plate Row Iso Hold
10-12 Chest Supported DB Row
15-20 Chest Supported Band Pull Aparts
2 Reps @ 70%
1 Reps @ 75%
1 Rep @ 80% x 2 Sets
1 Rep @ 75%
R: as needed b/s
Log Final Weight

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