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WOD

CrossFit WOD, April 24, 2021

By April 23, 2021No Comments

4.24.2021

Warm-up
Warm Up [3-8:00] AMRAP 5:00
Row 40s
10 PVC pass Throughs
8 Air Squats
6 Push Up to Down Dog
4 Non Push Up Burpee
2 Rolling Splits

Specific Prep
TOES TO BAR & ROWING – Good Length
• On the rower, we can pull way back at the finish and get really close to the monitor, but how much is too much?
• In the toes to bar, we can really crank out a big arch position and push way back into hollow, but again, how much is too much?
Movement Prep
• 10 Second Catch Position Hold + 10 Second Finish Position Hold + 20 Second Moderate Row
• 10 Scap Pull-ups + 5 Kip Swings +
• 10 Second Hollow Hold + 10 Second Arch Hold on Bar
• 3 Knees to Chest + 3 Toes to Bar

Bar Facing Burpees
These will be the pacer and were some will get a little hot. Utilizing some step back version can help keep the pace right for staying in that 70% zone.
PREP
5 burpees over bar – with step back and with jump back

Wall Ball Shots
Look at the knees when the athlete is about to catch the ball. Often, the knees will track forward first and this makes is very hard for an athlete to achieve the correct depth. Cue them "hips back first". Being on the toes at the bottom of a squat is a depth-killer.
PREP
5 wallball front squats – with hips back to initiate
5 wall ball shots

Specific Prep
Power Snatch
Reminder: Quality Movement is a non-negotiable! With aerobic work today, efficiency is going to yield the biggest bang for our buck…even more so this is important with light weight/high rep barbell work like today.
PREP
5 Repetitions of each: – call enough reps to assess each athlete
1. Set-Up – Stance: Hip width // Grip: Wide & hooked (pass thru to find) // Position – Focus: Neutral Spine!!!
2. Deadlift to Shrug – Focus: Timing – full hip and knee extension THEN upwards shrug – 1st & 2nd pull
3. Muscle Snatch – Focus: Bar Path – after the shrug, pull elbows high and outside and punch overhead to locked out knees & arms with armpits flashing out – 3rd pull
4. Hang Power Snatch – Focus: Speed Up & Fast Pull Down – Full leg extension to "finish" the lift, into a strong pull under the bar. Here, the feet move from hip width to shoulder width – 2nd pull
5. Power Snatch – Focus: 1) Full hip and knee extension aka "finish" the 2nd pull, get tall! 2) Sound receiving position (overhead squat)

Metcon
[25-60:00]
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00 @ 70%
15 cal Row
12 Bar Facing Burpees
9 Power Snatch (75/55)

Rest 5:00

STIMULUS:
* CC: SUSTAIN/PACER
* We are looking to fine tune pacing today with 2 longer metcons
* 70% means we are looking for a steady output of 70% RPE (rate of perceived effort)
* With this pacing work, we should keep each round basically the same split time

BUILD: Hang Power Snatch (45/35)

Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00 @ 70%
15 cal Row
12 Wall Ball Shots (20/14)
9 Toes to Bar

STIMULUS:
* CC: SUSTAIN/PACER
* We are looking to fine tune pacing today with 2 longer metcons
* 70% means we are looking for a steady output of 70% RPE (rate of perceived effort)
* With this pacing work, we should keep each round basically the same split time

BUILD: supine toes to bar -or- hanging knee raise

MURPH Prep
MURPH PREP #4 (3 Rounds for reps)
Running repeats (2)
3 x 800m run
Rest 4:00 after each
+
3 x 1:00 flutter kicks + rest 2:00
+
Calf Stretch 1:00/leg
Glute Bridge hold 3x30s
Cat/Cow Flow 1:00

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