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CrossFit WOD, May 9, 2024

CrossFit – Thu, May 9

Warm-Up
Warm-Up

AMRAP x 4 MINUTES

5 Up-Downs

10 Scap Push Ups

5/5 Moose Antlers

10 Alt Box Step Ups

Into…

AMRAP x 4 MINUTES

5 Burpees

10 Banded Pull Aparts*

5 Tempo Push-Up (31X1)

10 Alt Groiners

5 Box Jumps

*Start with Pull Aparts across the chest. Switch halfway to Overhead Pull Aparts

Strength – All
Bench Press (ON A 20:00 RUNNING CLOCK…

Build to a 3-Rep Max Bench Press)

(Score is Weight)

Week 6 of 6

Strength | Volume/Capacity Cycle

Workout – All
ON A 10:00 RUNNING CLOCK… (AMRAP – Reps)

Max Box Jumps (24/20)*

*Every 2:00, including 0:00 complete Burpees…

RND 1 (0:00) = 8/6

RND 2 (2:00) = 10/8

RND 3 (4:00) = 12/10

RND 4 (6:00) = 14/12

RND 5 (8:00) = 16/14

(Score is Total Box Jumps)

Optional Cool Down – All
EMOM x 9 MINUTES

MIN 1 – :45 Foam Roll Lats

MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball

MIN 3 – :45 Rebound Pose

(No Measure)