CrossFit WOD, September 13, 2022

December 12, 2022
CrossFit WOD, September 13, 2022



1:00 singles
1:00 air squats
1:00 push up to down dog
1:00 non push up burpee
1:00 good mornings
1:00 glute bridge march

Specific Prep

5 Kang Squats w/ empty bar
Back Squat build; 2-3 sets x 4-6 reps



Back Squat (@10X1; build to tough single for day in 15:00)

If they feel good, go for a 1RM

Back Squat (@2011; 4-4-2-2; rest 2-3:00)

Build as form allows from last week's weight

Specific Prep

HSPU: with AMRAP sets on Strict HSPU, really try to keep feet together, and legs/glutes/midline tight
1-2 HSPU negatives (2-5s lower)
3-5 sHSPU with 2-3 abmats
3-5 sHSPU with 1-2 abmats
1-3 sHSPU with head/hands level

Deadlift build to workout weight
5-10 reps @ 135/95
5-10 reps @ 165/115
5-10 reps @ workout weight



Metcon (5 Rounds for reps)

Every 90s x 5 sets each
1: 12 Deadlifts (185/135)
2: AMRAP 60s Strict HSPU (RX= up to 2 abmats)

OPEN(RX+): DL (205/165) unbroken sets + hands and head level for strict HSPU
GOAL: break up sHSPU however you need to get the most reps each minute of work. The priority is PERFECT ROM and execution first, so don't rush reps for the sake of speed. 10 SOLID reps each minute is better than 12-15 sloppy reps.

SCORE is total HSPU reps each round

Metcon (5 Rounds for reps)

Every 90s x 5 sets each (12:00)
1: 12 Deadlifts (155/105)
2: AMRAP 60s DB Strict Press -or- Piked Push Ups
SCORE is total Db press or push up reps each round

Recovery/Endurance Builder

(start these about 30-90s after workout is over)
EMOM 5:00
15s max rep weighted russian twists (10-25# plate) + 45s slow easy unloaded russian twists
1:30 PVC Pipe DL - SLOW/EASY REPS (think 1 rep every 5-10s)
1:30 PVC Pipe Strict Press SLOW/EASY reps
[after class]
3-5:00 EASY jog -or- bike, row

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