CrossFit WOD, September 6, 2022

December 12, 2022
CrossFit WOD, September 6, 2022



Row 2:00 - increase pace every 30s
5:00 at active pace
5 squat to stands
10 reverse lunges
5 glute bridge
10 unloaded good mornings @2020

Specific Prep

Back Squat build; 2-3 sets x 6-8 reps



Back Squat (@10X1; build to a tough set of 3 reps in 15:00)

GOAL is 3-4 good sets, with the last set of the day having a couple of challenging reps to finish off the set of 3reps - NOT a 3RM. Aim to finish a bit heavier this week than last week.

Back Squat (@2011; 6-6-6-6; rest 2-3:00)

Build as form allows

Specific Prep

Strict HSPU:
Focus on using lats by creating that "triangle" when your head is on the floor/abmat. Press through your fingers and drive your head away from the wall as you press up.
1-2 HSPU negatives
1-2 strict HSPU w/ "extra abmats"
1-2 strict HSPU with workout set up
Big sets of TnG reps today, so focus on keeping that bar tight to your body all the way up and back down for each rep.
3 DL @4040; with empty bar or light weight
build to workout weight in 1-2 sets of 10-12 reps.



Metcon (4 Rounds for reps)

Every 90s x 4 sets each (12:00)
1: 15 Deadlifts (155/105)
2: AMRAP 60s Strict HSPU (RX= up to 2 abmats)
OPEN(RX+): DL (185/135) 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 each set of HSPU reps

Metcon (4 Rounds for reps)

Every 90s x 4 sets each (12:00)
1: 15 Deadlifts (135/95)
2: AMRAP 60s DB Strict Press -or- Piked Push Ups

Recovery/Endurance Builder

(start these about 30-90s after workout is over)
1:30 PVC Pipe DL - SLOW/EASY REPS (think 1 rep every 5-10s)
1:30 PVC Pipe Strict Press SLOW/EASY reps
2-3:00 EASY jog -or- bike

Continue Reading

pushpress gym management software for boutique gyms and fitness studios