CrossFit WOD, May 9, 2022

December 12, 2022
CrossFit WOD, May 9, 2022



8:00 AMRAP
1:00 Cardio Choice
25ft/25ft Lateral Band Walk
25ft/25ft Monster Walk Forward/Back
:30sec Supine Grip Dead-Hang
20 Alt V-Ups

Specific Prep

Back Squat: Brace through the midline. Create global tension and a full 360 degree breath on each rep. We should feel close to maximal effort at reps 4 and 5.
3 Back Squat @25X1 (30-40%)
5 Back Squat @20X1 (50-60%)
5 Back Squat @20X1 (70-80%)



Back Squat (@20X1; 5 reps x 5 sets; every 3:00)

We are working through 4 Sets of 5 Back Squats today with the sets all being at or above 80%. This means that the sets should be challenging throughout

Back Squat (@20X1; 5-5-5-5-5; every 3:00)

Building each set if form allows

Specific Prep

Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.
Wall Ball squat - get everyone below parallel before letting entire class back up x 3 reps
Toe to Bar: Dialing in our grip on these today, full grip w/ thumb wrapped around bar and knuckle up create good tension in those shoulders for better stamina throughout.
10-15s active hang w/ grip cues
5 kip swings
5-7 Toes to bar



Listen Up Linda (Time)

3 Rounds for Time (12:00 TIME CAP)
44 Double Unders
22 Wall Balls 20/14#
11 Toe to Bar

Open/RX+: 60 DU, 30 WBS, 15 TTB
Goal: 7:00-11:00
We are working into a quick challenging workout with the focus on big sets of wall balls. The expectation here is that we can go for a big set of 20+ on the wall balls after the dubs and then hit a small set to finish before jumping up to hit a good quality set of toes to bar. We are looking for sets of toes to bar to be in the range of 5+ reps per set, so scale accordingly to hit these with consistency.

Listen Up Linda (BUILD) (Time)

3 Rounds for Time
80 Single Unders
30 Wall Balls 14/10#
15 Abmat Sit-Ups

Cool Down/Stretch

1:00 Prayer Stretch
1:00/1:00 Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch

Accessory Work

Metcon (Weight)

4 Sets, For quality
10 Behind the Neck Strict Press
6/6 Dual KB Front Rack Step-Up
20 KB Gorilla Rows (10/10)

EXTRA Competitor WOD

Weightlifting (A&B - Before Main WOD)
Gymnastics Conditioning (C - After Main WOD, before accessories)
PM Row Conditioning: (D - Finisher for Day)

Power Snatch (6-4-2; 6-4-2, 6-4-2; every 90s)

(Each set TnG)
Set 1: 6 @ 70%
Set 2: 4 @ 75%
Set 3: 2 @ 80%
*unbroken sets
% of power snatch - Increase each set

Snatch Balance + OHS (6 sets; rest as needed)

3+2 @ 75% x 2 Sets
2+2 @ 80% x 2 Sets
1+2 @ 85% x 2 Sets
% of 1RM Snatch

Metcon (Time)

For Time
60-40-20 GHD Sit-Ups
20-15-10 Bar Muscle-Ups

Metcon (4 Rounds for reps)

Rowing INtervals
4 Sets
5 x 250m @ 2k Pace
R: 30sec between intervals / R: 90sec b/sets

Continue Reading

pushpress gym management software for boutique gyms and fitness studios