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WOD

CrossFit WOD, September 13, 2022

By September 12, 2022No Comments

9.13.2022

Warm-up
[3-10:00] 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
[10-15:00] 5 Kang Squats w/ empty bar
+
Back Squat build; 2-3 sets x 4-6 reps

Weightlifting
[15-30:00]
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
[30-40:00] HSPU: with AMRAP sets on Strict HSPU, really try to keep feet together, and legs/glutes/midline tight
PREP
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
[40-55:00]
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

CC: GRIND
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
[52-60:00]
(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