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WOD

CrossFit WOD, May 3, 2021

By May 2, 2021No Comments

5.3.2021

Warm-up
[5:00-10:00] 1:00 Slow Bike
:30 Push-up to Down Dog
:30 Ring Rows, Pausing at top
:30 Squat to Stands
Mobility
Front Rack Stretch: 1 Minute
:45 Couch Stretch: (Each Side)

Specific Prep
[10:00-24:00] ASSAULT BIKE (4:00)
Focus: Push the knees down and pull the knees up
• Have your athletes imagine their feet are strapped in.
• Push down hard through the ball of the foot and pull the knee up on the other foot.
• Couple this with a pull-push action on the handles
• Combined and fast efforts from the lower and upper body, although hard to sustain, will get the fly wheel moving fast.
Movement Prep – Assault Bike
:30 Practice – Push and Pull with the legs
:30 Practice – Push and Pull with the arms
:30 Practice – Push and Pull with both arms and legs
2 x :20 Build-Ups – athletes will push hard for :10 and back off for :10

CHEST-TO-BAR (5:00)
Focus: Kick hard, pull hard
• Speed is the name of the game.
• As soon as the kick ends (in the hollow), quickly pull hard towards the bar.
• The speed from the kick to the pull will speed up the cycle time and this can be applied for both the Kipping and Butterfly version.
Movement Prep – Chest-to-Bar
5 Strict Pull-Ups w/ a :2 pause at the top – Coaches Focus: Assess for a full and clear chin over the bar
5 Kip Swings (soft kick)
5 KIP! Swings (hard kick)
3 Kipping Pull-Ups – Coaches Focus: kick to pull
3 Chest-to-Bar – Coaches Focus: ‘harder kick to deeper pull
1:00 Practice Time – Athletes choose their variation

Specific Prep
[cont’d] THRUSTER (5:00)
Focus: Pull the head back to keep the bar straight
• When pressing overhead, the bar starts on the front of the body (the front side of the shoulders) and finishes over the body (over the shoulders).
• Yes, we want a straight bar path! But the trajectory has be backwards in a straight line.
• Pull the head back before pressing AND when resetting the bar to the rack position.
• Coaches – check the elbows. If they are too low the bar will be pressed out in front instead of backwards.
Movement Prep – Thruster
5 Strict Press (barbell)
– Coaches Focus: Does the bar go up and back in a straight line – in both directions?
5 Push Press (barbell)
– Coaches Focus: The added dip-drive in the Push Press will make it hard to focus on the bar path. Be disciplined.
5 Front Squats (barbell)
5 Thrusters (w/ a pause overhead)
– Coaches Focus: Does the bar go up and back in a straight line – in both directions?
5 Thrusters (no pause) – Coaches – same focus: bar path

Weightlifting
[24-30:00]
Thruster (3 sets x 5 reps; 1 set every 2:00)
Set 1 – light load (practice pulling the head back)
Set 2 – Workout Load
Set 3 – Overload

(Then drop back to the workout weight)

Primer
[30:00-35:00] 1 Round – w/ workout weight
5/3 Calorie Assault Bike
5 Chest to Bar / Pull-ups
5 Thrusters (95/65)

COACHES: Brief that at Rounds 4-6, the order is as follows:
Thrusters (95/65)
Chest to Bar / Pull-ups
Assault Bike

Metcon
[35:00-53:00]
Shuffle the Deck (6 Rounds for reps)
On the 3:00 x 6 Rounds:
Rounds 1-3:
10/7 Calorie Assault Bike
10 Pull-Ups
10 Thrusters (75/55)

Rounds 4-6:
10 Thrusters (75/55)
10 Pull-Ups
10/7 Calorie Assault Bike

OPEN(RX+): (10/7) Calorie Assault Bike / Chest to Bar Pull-ups / Thrusters (95/65)

GOALS/STIMULUS
• CC: SUSTAIN
• We are looking to finish each round around 1:30. This will leave 1:30 to recover.
• A 1:1 work rest ratio tells us that we can push hard for each round, but will not be fully recovered.
• The goal is to "Go!" Don’t hold back. We score this by logging time for each round.
• As the rounds progress, it will be harder to keep the 1:30/round and the rest will decrease.
• Be aware of the movement order changing at round 4. Rounds 4-6 will start with the Thruster.

MOVEMENT CONSIDERATIONS
• The Thruster loading should allow for 10 unbroken reps with quality movement. This will take between :15-:20.
• 10 Chest-to-Bar Pull-Ups should also be unbroken or two sets.
• Assault Bike also has 10/7 cals. it’s a low rep count but it will leave a mark. Aim for ~:30-:40 here.

Shuffle the Deck (BUILD) (6 Rounds for reps)
On the 3:00 x 6 Rounds:
Rounds 1-3:
9/6 Calorie Assault Bike
10 Jumping Pull-Ups
10 Thrusters (65/45)

Rounds 4-6:
10 Thrusters (65/45)
10 Jumping Pull-Ups
9/6 Calorie Assault Bike

Cool Down/Stretch
[53:00-60:00)
Recover + GROUP STRETCH
Couch Stretch: 1 Minute Each Side
Straddle Stretch: 45 Seconds
Up Dog: 40 Seconds

MURPH Prep
Pull-Push-Squat Accumulation (3)
MURPH Prep #9
10 sets:
In 90 seconds complete one round of Pull ups + Push Ups + Air Squats
Rep scheme :
Pull Ups: 5-5-4-4-4 / Rest / 5-5-4-4-4
Push Ups: 10-10-8-8-8 / Rest / 10-10-8-8-8
Squats: 15-15-12-12-12 / Rest / 15-15-12-12-12

NOTES:
You will complete 10 total intervals; each is 90s to complete the set of work
So, each round will look like this:
[0:00-1:30] 5 pull ups + 10 Push Ups + 15 Air Squats
[1:30-3:00] 5 pull ups + 10 Push Ups + 15 Air Squats
[3:00-4:30] 4 pull ups + 8 Push Ups + 12 Air Squats
[4:30-6:00] 4 pull ups + 8 Push Ups + 12 Air Squats
[6:00-7:30] 4 pull ups + 8 Push Ups + 12 Air Squats
[7:30-9:00] REST (optional)
[9:00-10:30] 5 pull ups + 10 Push Ups + 15 Air Squats
[10:30-12:00] 5 pull ups + 10 Push Ups + 15 Air Squats
[12:00-13:30] 4 pull ups + 8 Push Ups + 12 Air Squats
[13:30-15:00] 4 pull ups + 8 Push Ups + 12 Air Squats

Conditioning EXTRA
Metcon (Time)
4 Rounds for Time
30/24 Cal Row + R: 1:00
30/24 Cal Ski + R: 1:00
30/24 Cal Bike + R: 1:00

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