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WOD

CrossFit WOD, May 4, 2021

By May 3, 2021No Comments

5.4.2021

Warm-up
[3-10:00] 2 Rounds
8/side SA DB Strict Press
8/side SL CrossBody DB RDL
5 Push-Up-Down Dog + 3sec Pause in Down Dog
10 Hollow Rocks

Specific Prep
[10-20:00] 3 reps each of Barbell Warm up
+
Hang Clean Pull + Shrug
Hang Power clean + front squat
Low Hang power clean + FS
Push Press
Split Jerk
+
Empty bar complex: HSC + FS + Split Jerk + Low Hang Squat Clean + split Jerk
+
Build to 70%

Weightlifting
[20-35:00]
Hang Squat Clean + Front Squat + Split Jerk + Low Hang Squat Clean + Split Jerk (1.1.1.1.1 x 5 sets)
Set 1 @ 70%
Set 2 @ 70%
Set 3 @ 72%
Set 4 @ 75%
Set 5 @ 75%
Hang Power Clean + Front Squat + Low Hang Power Clean + Split Jerk (1.1.1.1.1 x 5 sets; every 3:00; build each set)

Metcon
[35-48:00]
Narcos (3 Rounds for reps)
3:00 AMRAP
5 Overhead Squats 95/65
5 Push Press 95/65
5 Burpees

2:00 Rest

3:00 AMRAP
4 Overhead Squats 115/85
4 Push Press 115/85
4 Burpees

2:00 Rest

3:00 AMRAP
3 Overhead Squats 135/95
3 Push Press 135/95
3 Burpees

OPEN (RX+): 115/85, 135/95, 155/105

GOALS/STIMULUS
* CC: Threshold/PUSH
* Goal is 3+ rounds per AMRAP
* Barbell should start light and finish moderate
* We are looking for good unbroken sets throughout all 3 weight changes
* SCORING: each 3 minutes for total reps
Narcos (BUILD) (3 Rounds for reps)
3:00 AMRAP
5 Overhead Squats 45/35
5 Push Press 45/35
5 Burpees

2:00 Rest

3:00 AMRAP
4 Overhead Squats 75/55
4 Push Press 115/85
4 Burpees

2:00 Rest

3:00 AMRAP
3 Overhead Squats 135/95
3 Push Press 135/95
3 Burpees

DB or mobility option: Dual DB FS 35/25# + Dual DB Push Press 35/25# + burpee

Cleaning
[48-53:00]

Cool Down/Stretch
[53-60:00] Shoulder and Hip Mobility

1min wrist stretches
30sec Thread the needle (each side)
30sec Scorpion stretch (each side)
1min Pigeon Pose (each side)

Accessory Work
Metcon (3 Rounds for reps)
3-4 Rounds
10 Barbell Z-Press + 2sec Pause overhead on each rep
40sec Ring Plank
10/10 Rear foot elevated Split Squats
Snitch (Time)
For Time:
12-9-6-3
Deficit Kipping Handstand Push-Ups 6”/4”
Dual DB Burpee Step-Ups 50#/35# (24”/20”)

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