< Return to Blog

CrossFit WOD, May 23, 2023

CrossFit – Tue, May 23

Warm-Up
Warm-Up

2-3 Rounds

1:00 Bike or Row @ Ez Mod Pace

12 Alt. Plate Around The Worlds

10 Plate Strict Press

12 Alt. Box Step-Ups

10 Alt. Shoulder Taps

Into…

2-3 Rounds

:40 Bike or Row @ Hard Pace

12 Plate Ground to Overhead

10 Box Jumps

12 Plate Push Press

10 Hollow Rocks

Strength – Performance
Metcon

EVERY 2:30 x 3 SETS

3-5 Strict Handstand Push-Ups

-Immediately Into-

3-5 Kipping Handstand Push-Ups*

EZ Bike w/ time remaining…

(No Measure)

Week 9 of 9 Strict Gymnastics

Strength – Fitness
Metcon

EVERY 2:30 x 3 SETS

3-5 DB Deficit Pike Push-Ups

-Immediately Into-

3-5 Pike Push-Ups

EZ Bike w/ time remaining…

(No Measure)

Week 9 of 9 Strict Gymnastics

Workout – Performance
Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 12/10 Cal Bike or 16/14 Cal Row+ Max Up-Downs

MIN 2 – 12 Box Jumps (24/20) + Max Strict Handstand Push-Ups*

MIN 3 – :45 Plank Hold

*Reps must be performed with quality mechanics. No major deviations.

(Score is Reps of Up-Downs + HSPU)

Workout – Fitness
Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 10/8 Cal Bike or 14/12 Cal Row + Max Up-Downs

MIN 2 – 10 Box Jumps (20) + Max Pike Push-Ups*

MIN 3 – :45 Plank Hold**

**Reps must be performed with quality mechanics. No major deviations.

**Option for Plank from Knees.

(Score is Reps of Up-Downs + HSPU)

Optional Cool Down
2-3 SETS FOR QUALITY

10 Wrist Rocks

1:00 Foam Roll T Spine

1:00 EZ Bike (Nasal Breathing Only)

-Rest as Needed b/t Sets-

(No Measure)