CrossFit WOD, May 15, 2023

CrossFit – Mon, May 15

Warm-Up
Warm-Up

2 ROUNDS

30 Jumping Jacks

10 Slam Ball Deadlifts

5/5 Single DB Deficit Scap Push-Ups*

10 Alt. DB Around the Worlds

5 Plank to Pike + 2 Piked Shoulder Taps**

*One DB will be on DB one hand on the floor. Complete Scap PU w/ this slight deficit.

**Start in Plank and walk hands back until in Pike Position (keep legs straight) then complete 1 Shoulder Tap on each side and walk back to Plank.

Into…

2 ROUNDS*

5/5 Hand Over Hand Ring Row

5/5 Single DB Deficit Push-Up*

10 Slam Balls

*RND 2 complete DBL DB Deficit Push-Ups.

Strength – All
Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

Choose one of the Below Options…

Adv. Skill:

3-5 Strict Handstand Push-Ups

or

2-3 Strict Deficit Handstand Push-Ups

or…

Mod Skill:

3-5 Pike Push-Ups

or

2-3 DB Deficit Pike Push-Ups

(Score is Total Reps)

Week 8 of 9 Strict Gymnastics

Workout – Performance
Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

2 Rope Climb

16 Deficit Push-Ups*

24 Slam Balls (30/20)

*Use Plate or DBs to create deficit.

(Score is Rounds + Reps)

KG SB: (15/10)

Workout – Fitness
Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Single Ring Vertical Grip Ring Rows

12 Push-Ups

18 Slam Balls (20/10)

(Score is Rounds + Reps)

KG SB: (10/5)

Extra Credit Murph Prep – Day 1
Metcon

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)