CrossFit WOD, May 24, 2022

Tuesday

Warm-up
Warm-up
EMOM x 6 MINUTES
MIN 1 – 100m Run @ Mod Pace + Max Alt. Lunges
MIN 2 – 10 Scap Pull-Ups + Max Ring Rows
MIN 3 – 10 Scap Push-Ups + Max Hand Release Push-Ups
MIN 4 – 100m Run @ Mod Pace + Max Air Squats
MIN 5 – 10 Scap Pull-Ups + 10 Ring Rows
MIN 6 – 10 Scap Push-Ups + Max Hand Release Push-Ups

Strength
Back Squat (1×5 / 1×3 / 1×1+*)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

Week 4 of 9

(Score is Weight)

Workout
Metcon
AMRAP x 15 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats

*After every Two Rounds, complete a 200m Run.

(Score is Rounds + Reps)

CrossFit WOD, May 23, 2022

Monday

Warm-up
Warm-up
1:30 Cal Bike (EZ-MOD Pace)

Into…

2-3 ROUNDS
5/5 Wrist Circles (5 Clockwise/ 5 Counter Clockwise)
8 Reverse Lunges*
6 Up-Downs + Scap Push-Up
4 Push-Up to Pike

*R2+ switch to Empty Bar Front Rack Reverse Lunges.

Into…

1:30 Cal Bike (MOD-HARD Pace)

Strength
Bench Press (1×5 / 1×3 / 1×1+*)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

Week 4 of 9

(Score is Weight)

Workout
Metcon
AMRAP x 6 MINUTES
10 Alt. Front Rack Reverse Lunges (95/65)|(65/45)
8/6 Cal Bike
6 Up-Downs

-Rest 1:30-

AMRAP x 6 MINUTES
10 Bar Facing Up-Downs
8/6 Cal Bike
6 Alt. Front Rack Reverse Lunges (135/95)|(95/65)

(Score is Total Rounds + Reps)

KG BB1: (42.5/30)|(30/20)
KG BB2: (60/42.5)|(42.5/30)

Optional Extra Credit
Metcon
EXTRA CREDIT MURPH PREP – DAY 1

CONDITIONING

3 SETS
400m Run @ 80%
200m Jog @ 50-60%

-100m Walking Rest b/t Sets-

*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too hard so your body can recover for next week.

(No Measure)

STRENGTH

5-7 SETS
5 Strict Pull-Ups
10 Tempo Push-Ups (1111)
15 Tempo Air Squats (1111)

-Rest as Needed b/t Sets-

*Same idea as the conditioning. Get some reps in and work controlled ROM without overloading the body. Move with intent today and remember less is more with Murph right on the horizon!

(No Measure)

CrossFit WOD, May 22, 2022

Thursday

Warm-up
Warm-up
3 ROUNDS

30 Mountain Climbers
10 Up-Down +Scap Push-Ups
30 Russian Twists
5 Push-Ups to Pike

Strength
Bench Press (1×3 / 1×3 / 1×3*)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout
Metcon
EMOM x 16 MINUTES
MIN 1&2 – AMRAP of Triplet*
MIN 3 – Max Strict Ring Dips
MIN 4 – Rest

*1 Round of Triplet is…
6 Hand Release Push-Ups
12 Up-Downs
24 Alt. Russian Twists

(Score is Total Strict Ring Dips)

CrossFit WOD, May 21, 2022

Next Rung’s Got Your 6 Throwdown 2022

Warm-up
Warm-up
3 Rounds

:45 Row (Increase Pace Each Round)
10 Box Step-Ups
8 Hanging Knee Raises
6 Barbell Deadlifts
4/4 DB Arnold Press

Workout
Metcon
6:00 AMRAP
12 Alt. DB Hang Clean and Jerks (50/35)
10 Box Jump Overs (Step Down)

3:00 Rest before next METCON

Metcon
7:00 AMRAP
3-6-9-12…
Toes to Bar
Deadlifts (135/95)

3:00 Rest before next METCON

Metcon
2:00 Max Cal Row
1:00 Rest
1:00 Max Burpee to a Plate

CrossFit WOD, May 20, 2022

Friday

Warm-up
Warm-up
3 ROUNDS

30 Mountain Climbers
10 Up-Down +Scap Push-Ups
30 Russian Twists
5 Push-Ups to Pike

Strength
Bench Press (1×3 / 1×3 / 1×3*)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout
Metcon
EMOM x 16 MINUTES
MIN 1&2 – AMRAP of Triplet*
MIN 3 – Max Strict Ring Dips
MIN 4 – Rest

*1 Round of Triplet is…
6 Hand Release Push-Ups
12 Up-Downs
24 Alt. Russian Twists

(Score is Total Strict Ring Dips)

CrossFit WOD, May 19, 2022

Thursday

Warm-up
Warm-up
2 ROUNDS
30 Mountain Climbers
10 Up-Down +Scap Push-Ups
30 Russian Twists
5 Push-Ups to Pike

Into…

1-2 ROUNDS
30 Crossbody Mountain Climbers
10 Wide Stance Up-Downs*
8 Hand Release Push-Up

*Start with feet wide and jump back to a wide stance. A wider base allows you to cycle down and up faster!

Strength
Bench Press (1×3 / 1×3 / 1×3*)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout
Metcon
EMOM x 16 MINUTES
MIN 1&2 – AMRAP of Triplet*
MIN 3 – Max Strict Ring Dips
MIN 4 – Rest

*1 Round of Triplet is…
6 Hand Release Push-Ups
12 Up-Downs
24 Alt. Russian Twists

(Score is Total Strict Ring Dips)

KG DB: (15/10)|(10/7.5)

Optional Extra Credit
Metcon
EXTRA CREDIT MURPH PREP – DAY 2

CONDITIONING + STRENGTH

800m Run

Into Athlete’s Choice (Pick ONE)…

A). 7 ROUNDS
10 Pull-Ups
20 Push-Ups
30 Air Squats

OR

B). 15 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats

Into…

800m Run

*Similar to what we saw at the end of last week with a bit more volume. If bodyweight ninjas, try to work the bigger sets of 10-20-30 and see if you can maintain consistent rounds. If last week was tough, stick to the smaller rounds of 5-10-15 and still focus on keeping rounds around 1:00-1:30.

(No Measure)

CrossFit WOD, May 18, 2022

Wednesday

Warm-up
Warm-up
AMRAP x 3 MINUTES
10 Lunges with PVC Pass Through
10 PVC RDL
10 Slow Tuck-Ups
10 Push-Up to Pike

Into…

AMRAP x 4 MINUTES
8 Kip Swings
8 Strict Knee Raises
8 Barbell Back Squats
8 Barbell Behind the Neck Press

Strength
Metcon
EVERY 1:30 x 5 SETS*
1 Hang Power Snatch
+
1 Power Snatch

*Start Light-Moderate and build up to a Moderate-Heavy weight.

(Score is Weight)

Workout
Metcon
1.) AMRAP x 8 MINUTES
3 Power Snatches (135/95)|(95/65)
6 Alt. Back Rack Lunges
9 Toes to Bar

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

Metcon
2.) FOR TIME
6-9-12-9-6
Power Snatches (95/65)|(65/45)
Alt. Back Rack Lunges
Toes to Bar

(Score is Time)

KG BB1: (60/42.5)|(42.5/30)
KG BB2: (42.5/30)|(30/20)

Optional Finisher
Metcon
FOR TIME
20-15-10-15-20
Alt. Hip Taps*
Tuck-Ups

*1 Rep= R+L.

(Score is Time)

CrossFit WOD, May 17, 2022

Tuesday

Warm-up
Warm-up
ON A 10:00 RUNNING CLOCK…
400m Run @ Mod Pace

Into…

1 ROUND
12 Alt. Groiners
10 Air Squat + Thoracic Rotation
8 Push-Up to Pike

Into..

1 ROUND
200m Run @ Mod-Hard Pace
8 Barbell Strict Press
8 Barbell Back Squats
8 Up-Downs

Into…

1 ROUND
100m @ Hard Pace
10 Up-Down Over Bar
10 Front Squats
10 Push Press

Strength
Back Squat (1×3 / 1×3 / 1×3*)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout
“PUNCH OUT”
FOR TIME
800m Run
30 Thrusters (75/55)
30 Lateral Burpees Over Bar

RX+ (115/75)

(Score is Time)

Optional Cool Down
Warm-up
FOR RECOVERY
2:00 Pigeon Pose (R)
2:00 Pigeon Pose (L)
2:00 Corpse Pose (Rebound)

(No Measure)

CrossFit WOD, May 16, 2022

Monday

Warm-up
Warm-up
2 ROUNDS
30 High Jump Single Unders
7 Bent Knee Sit-Ups
7 Slam Ball Deadlifts
7 Scap Pull-Ups

Into…

2 ROUNDS
30 Fast Single Unders
7 Straight Leg Sit-Ups
7 Slam Ball Curl to OH Press
7 Scap Pull-Ups

Into…

1-2 ROUNDS (Time Permitting)
20 Double Unders
5 Butterfly Sit-Ups
5 Slam Balls
5 Wide Grip Ring Rows

Skill
Metcon
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs*

*Focus on the J-Technique and specifically Knees to Elbow before clamping with feet.

(No Measure)

Workout
Metcon
AMRAP x 18 MINUTES
60 Double Unders
40 Sit-Ups*
20 Slam Balls (30/20)|(20/10)
5 Rope Climbs

*GHD Optional…adjust volume as needed.

(Score is Rounds + Reps)

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

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 15, 2022

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
FOR TIME
50-40-30-20-10
Sit-Ups
10-20-30-40-50
DB Plank Taps

(Score is Time)