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WODs

CrossFit WOD, May 13, 2022

By May 8, 2022No Comments

Slow Motion

Warm-up
Warm-up
Coach’s Choice

Strength
Back Squat (E2:30 x 5; 5 Reps Increasing*)
First two sets are warm-up/building sets then we get into;
3 = 1×5 @65%
4 = 1×5 @75%
5 = 1×5 @85%

*Back Squat Based off of 90% of Heavy 1-Rep from Week 1. There should be no failures today, if there is a point when you feel you are going to fail the weight is too heavy. Remember, during these percentages don’t force what isn’t there!

Week 2 of 9

Workout
Slow Motion (AMRAP – Rounds and Reps)
16 Min AMRAP:

50 Air Squats
400m Run
25 Burpees To Target*
200m Run

*Target is 6 inches above standing reach.

*STIMULUS* Constant movement should be the goal for the Air Squats and Burpee to Target. Try to limit the rest period and push to the completion of the movement. Look to complete 2-2.5+ Rounds for this workout. The goal will be to keep the Air Squats within 1-2 sets with quick shake outs, while keeping the 400m Run to 2:00-2:15 each set and the 200m Run to 1:00-1:15.

Mods –
1.) 40/30 Cal Row or 35/28 Cal Bike + 20/15 Cal Row or 15/12
Cal Bike
2.) Up Downs to Target

Optional Extra Credit
Metcon
EXTRA CREDIT MURPH PREP – DAY 2

CONDITIONING + STRENGTH

800m Run

Into…

10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats

Into…

800m Run

*Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle "Half Murph." This is meant to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than earlier this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.

(No Measure)