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WODs

CrossFit WOD, May 16, 2022

By May 15, 2022No Comments

Built for Sin

Warm-up
Warm-up
Coach’s Choice

Skill
Metcon (3 Rounds for reps)
9 Min EMOM:

Min 1 – 30 Singles
Min 2 – 2-3 Rope Pulls
Min 3 – Rope Climb Progression*

Rd 1 = Rope Knee Raise
Rd 2 = J-Hook Clamp
Rd 3 = Rope Climb

During the skill session, work on dialing in the clamp rather than just pulling yourself up the rope. This will help save the grip in the workout and in future workouts to come.

Workout
Built for Sin (AMRAP – Rounds and Reps)
18 Min AMRAP:

60 Double Unders
40 Sit-Ups
10 DBall over Shoulder 70/50#
5 Rope Climbs

Rx+ = 100/70#

*STIMULUS* Goal will be getting around 2-2.5 rounds. Look to keep your movements smooth throughout the workout and really strive to minimize rest when completing the Rope Climbs. A great goal is to keep your rounds consistent and to keep on moving with little transition time.

Mods –
1.) Single Unders
2.) Deadbugs
3.) DBall weight
4.) 8 Rope Pulls/JHook Practice

Optional Extra Credit
Metcon
EXTRA CREDIT MURPH PREP – DAY 1

CONDITIONING

1 Mile Run

-Rest 2:30-

Into…

800m Run

-Rest 2:00-

Into…

400m Run

-Rest 1:00-

Into…

200m Run

*Just under 2 miles of running so we are basically at Murph volume! Try to keep a consistent effort/ pace through each distance. Main focus is the 1 Mile run and ensuring you can almost fully recover in that 2:30 rest window. Focus on nasal breathing to lower the HR to hit the next run with some aggression!

(No Measure)

STRENGTH

EMOM x 12 MINUTES
MIN 1 – :30 Max Pull-Ups
MIN 2 – :30 Max Push-Ups
MIN 3 – :30 Max Air Squats

*Goal is to find a movement adjustment that only forces 1 break in the :30 window. If proficient with these movements, this will be good volume work still aiming for no more than 1 break. On Air Squats complete ODD Rounds at a controlled steady pace, and EVEN Rounds at a faster pace still ensuring full ROM.

(No Measure)