Workout of the Day

CrossFit WOD, April 1, 2022

4-1-22

Warm-up
1. Hip Halo Activation

2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
3. Workout Prep (perform after the lifting)
1 Set (at workout pace):
10’ Handstand Walk (together) or :20 hs hold
3 Synchro Toes to Bar
2 Squat Snatches (at workout weight) (each)

Front Squat (3 sets of 2 reps)
Front Squat + Jerk: 2-2-2
1 Front Squat + 1 Jerk @ 6/10 RPE
1 Front Squat + 1 Jerk @ 7/10 RPE
1 Front Squat + 1 Jerk @ 8/10 RPE

* Rest 60-90 seconds between sets *

Metcon (Time)
The Penguin
35:00-54:00

Partner Workout
AMRAP 3 Minutes
50’ Handstand Walk (together)
15 Synchro Toes to Bar
Max Reps Squat Snatches (155/105)
-Rest 1 Minute b/t sets-
*Complete Sets until you get to 60 squat snatches combined

Scoring: Time

Scaling option to finish near the target score:
Partner Workout
AMRAP 3 Minutes
25’ Handstand Walk (together) or 6 wall walks
12 Synchro Toes to Bar
Max Reps Squat Snatches (135/95)
-Rest 1 Minute b/t sets-

Complete Sets until you get to 60 squat snatches combined

Accessory Work
Mayhem Gymnastics (MG) Cycle Week 6 [OPTIONAL] 2 minutes of Handstand Shoulder Tap practice against wall

–rest 2 minutes —
Then complete 25 Strict Handstand Pushups
Each time you fall or break do 20 Double Unders

*Strict Handstand PushUps can be on wall or from box [see video]

Scoring: Time