10. Apr
CrossFit WOD, April 10, 2023
CrossFit – Mon, Apr 10
Warm up
<p>3 sets before front squat</p><p>3 No Hand (Zombie) Front Squats<br />3 No Hand (Zombie) Front Squats<br />3 2 second Pause Front Squats<br />3 One and a quarter Front Squats<br />3 In the Hole Front Squats (last rep is a 10 second negative)</p><p>2 sets before workout:</p><p>1:00 Cardio (moderate) (your choice)<br />5 Box Get Over (40in)<br />10 Hanging Scap Retraction<br />5 Body (or Ring) Rows</p>
Front Squat (Every :90 x 5 sets:
5 Tempo Front Squat (3 seconds down, 3 second pause))
5 Tempo Front Squat (3 seconds down, 3 second pause))
<p>5.5/ 6/ 7/ 7/ 7 RPE of 10</p>
Shoulder Press (10 Strict Barbell Press @ 6/10 RPE
8 Strict Barbell Press @ 7/10 RPE
6 Strict Barbell Press @ 8/10 RPE
4 Strict Barbell Press @ 9/10 RPE
2 Strict Barbell Press @ 10/10 RPE
AMRAP in 60 seconds of L Seated Strict Barbell Press @ Empty Barbell (45#/35#))
8 Strict Barbell Press @ 7/10 RPE
6 Strict Barbell Press @ 8/10 RPE
4 Strict Barbell Press @ 9/10 RPE
2 Strict Barbell Press @ 10/10 RPE
AMRAP in 60 seconds of L Seated Strict Barbell Press @ Empty Barbell (45#/35#))
<p>E2MOM x 5 sets</p>
Incredible Hulk (Time)
<p>3 rounds For Time</p><p>12 Burpee Box Get Overs (48)<br />24 Strict Pull Ups</p><p> </p><p>Option 2</p><p>3 rounds<br />12 Burpee Box Get Overs (40)<br />24 Strict Pull Ups (banded or Aussie)</p>
<p>Target Time:7-8 minutes</p><p>Time Cap:12 minutes</p>
Accessory work
<p>12 minute EMOM<br />minute 1: 12 Deficit PushUp 45lb plates<br />minute2: 8 Seated Dumbbell Presses [2×50/35] [Scaled: 2×35/20]<br />minute 3: 2-4 Wall Walks<br />minute 4: Rest<br /><br />Score is TOTAL number of Wall Walks Completed</p>