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CrossFit WOD, May 16, 2022

By WODs

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)

CrossFit WOD, May 20, 2022

By WODs

Novelty Crosses

Warm-up
Warm-up
Coach’s Choice

Strength
Deadlift (E2M x 5; 3 Reps Increasing*)
First two sets are warm-up/building sets then we are into;
3 = 1×3 @ 70%
4 = 1×3 @ 80%
5 = 1×3 @ 90%

*Based off of 90% of Heavy 1-Rep. Take time to properly set-up before each set and make sure that the
midline is tight and lats are engaged before pulling from the floor

Week 3 of 9

Workout
Novelty Crosses (Time)
FOR TIME:

35/28 Cal Bike

Into…

3 ROUNDS
30 Box Jump Overs 24/20"
10 Deadlifts 175/115#

Into…

35/28 Cal Bike

Rx+ = 255/175#

*STIMULUS* Look to complete this workout within 12:00-15:00. The Cal Bikes should be completed in 2:15-2:30. The Box Jump Overs should be completed around 1:45-2:00. The Deadlifts should be completed 1-2 sets each round. Don’t look back on the Bike. Find a solid pace on the first Cal Bike and
then on the second Bike go for broke

Mods –
1.) Sumo Dead
2.) 40/30 Cal Row or 400m Run
3.) Box height/Step-overs

Optional Finisher
Metcon
2-3 SETS
12-15 Barbell Rollouts
:45 Side Plank (R)
:45 Side Plank (L)

-Rest As Needed b/t Sets-

(No Measure)

CrossFit WOD, May 21, 2022

By WODs

Miasma

Warm-up
Warm-up
Coach’s Choice

Metcon
Miasma (AMRAP – Rounds and Reps)
24 Min AMRAP:
IN TEAMS OF 2…

30 Wall Balls 14/10#
20 Push Jerks 115/75#
30 Chest to Bar Pull-Ups

*P1 works while P2 rests. Split work as Needed.

Rx+ = 20/14 WB, 155/105# PJ

*STIMULUS* This is going to get heavy on the shoulders. The
combination of Wall Balls into the Push Jerk will get tougher and tougher every round where you will not want to pick up the bar. The Chest to Bar is a nice pushing break but again hits the shoulders. Focus on using the legs in the Wall Ball and Push Jerks as much as possible.

Mods –
1.) WB weight
2.) Barbell weight/DB Jerks
3.) Hardest pull-up Mod

CrossFit WOD, May 15, 2022

By WODs

Sunday

Warm-up
Warm-up
2 ROUNDS
:30 Cardio Choice
10 Alt Curtsy Lunges
5/5 Lateral Step-Ups
10 BB RDL
:10/:10 SL Glute Bridge Hold
5 Knee Push-Ups

Workout
Metcon
3 SETS FOR QUALITY
1:30 Row/Bike/Ski*
15 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate)
20 Lateral Box Step-Overs (24/20)
15 Diamond Push-Ups
20 Glute Bridge-Ups**
1:30 Row/Bike/Ski*

-Rest 1:00 b/t Sets-

*Athletes can use the same machine or switch as they go.
**Option to use Band.

(No Measure)

Optional Finisher
Metcon (Time)
FOR TIME
50-40-30-20-10
Sit-Ups
10-20-30-40-50
DB Plank Taps

(Score is Time)

CrossFit WOD, May 11, 2022

By WODs

Wednesday

Warm-up
Warm-up
AMRAP x 3 MINUTES
12 Step-Ups
10 Push-Up to Pike
8 Jefferson Curls
6 Deadbugs

Into…

AMRAP x 4 MINUTES
6 Low Box Jumps
6 Pike Push-Ups or Push-Ups
8 Barbell RDL
12 Straight Leg Sit-Ups

Strength
Deadlift (1×5 / 1×5 / 1×5*)
1×5 @65%
1×5 @75%
1×5 @85%

*Deadlift Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 2 of 9

Workout
Metcon (Time)
FOR TIME
27-21-18
Box Jumps (30/24)|(24/20)
18-15-9
Handstand Push-Ups
9-6-3
Deadlifts (315/205)|(225/155)

(Score is Time)

KG BB: (143/93)|(100/70)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press

Optional Cool Down
Warm-up
2-3 ROUNDS FOR RECOVERY
10 Cat/Cows
1:00 Seated Forward Fold
1:00 Child’s Pose

(No Measure)

CrossFit WOD, May 10, 2022

By WODs

Tuesday

Warm-up
Warm-up
EMOM x 6 MINUTES
MIN 1 – 30 Mountain Climbers + Max Plank
MIN 2 – 10 SB Deadlifts + 10 SB Curl to Press
MIN 3 – 10 Scap Pull-Ups + Max Bar Hang
MIN 4 – 10 Up-Downs + Max Shoulder Taps
MIN 5 – 10 Slam Ball Ground to Overhead + 10 Ring Rows
MIN 6 – 10 Slow Push-Ups to Pike Position

Strength
Bench Press (1×5 / 1×5 / 1×5*)
1×5 @65%
1×5 @75%
1×5 @85%

*Bench Press Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 2 of 9

Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 3 MINUTES*
12 Up-Downs
10 Slam Balls (30/20)|(20/10)
8 Pull-Ups

-Rest :30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG SB: (15/10)|(10/5)

Optional Finisher
Metcon
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Alt. V-Ups
MOVT 2 – Tuck Hold

*1 Set= MOVT 1 + MOVT 2.

(No Measure)