Workout of the Day

CrossFit WOD, April 25, 2022

4-25-22

Warm-up
Athletes Notes

1. Hip Halo Activation
2. Strength Prep:
2 Sets
1:00 Row
15 Banded Good Morning
-Then-
Build to first deadlift weight.

Deadlift (4×6)
Deadlift 4×6
6 Deadlifts @ 65%
6 Deadlifts @ 70%
6 Deadlifts @ 80%
6 Deadlifts @ 90%

Scoring: Load

Metcon (AMRAP – Reps)
neptune

1 set
1:00 Row
10 Inchworm w/Box Step Up
5 Box Jump w/Step Down
10 Kip to Swing
20 Alt. Leg V-Up

Neptune
40:00-55:00

5 Sets
AMRAP 1 Minute 30 Seconds
12 Burpee Box Jumps or step overs (24"/20")
Max Effort Toes To Bar or K2E
-rest 1 Minute 30 Seconds-

Scoring: Reps

Athletes Notes

TARGET SCORE
SCORE = TOTAL Reps each set

Target Reps each set: 27+ (aka 15+ toes to bar)

Minimum Reps before scaling: 20 (aka at least 8 toes to bar)

Accessory Work
500m Row Week 4 Workout 1 [OPTIONAL] Warm-Up:
5 Sets:
5 Stroke Acceleration at 100%
3 Strokes Acceleration Above 103%
3 Controlled Strokes At 100%
3 Strokes Acceleration Above 105%
*Full recovery between sets.

Main Workout:
25-Second Sprint at 105-107%
-Rest 90 Sec-
350m at 98-102%
-Rest 90 Sec-
25-Second Sprint Above 105-107%