03. Apr
CrossFit WOD, April 3, 2023
CrossFit – Mon, Apr 3
Warm up
<p>Hip Halo and Banded 7’s</p><p>3 Sets:<br />5 Lateral Box Step Ups (each side)<br />5<a target="_blank" href="https://youtu.be/g0LeYOeGB4M">Russian baby makers</a><br />5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)</p><p>then before workout:</p><p>2Sets<br />1:00 Ski or Row (moderate)<br />10 PVC Pass Through<br />10 PVC Overhead Squat<br />25 Single Unders<br />:30 Wall Facing Handstand Hold<br />5 Inchworm w/Push Up<br />-Then-<br />Warm Up to Overhead Squat weight.</p>
Back Squat (10:00 to establish a 3 RM back squat)
Romans 5:8 (5 Rounds for reps)
<p>5 sets (1 set every 3:30)<br />5 Overhead Squats (185/125)<br />50 Double Unders<br />5 Wall Walks</p><p>Option 2</p><p>5 sets (1 set every 3:30)<br />5 Overhead Squats (135/95)<br />50 Double Unders<br />5 Wall Walks</p>
<p>These reps start from the floor. Try to squat snatch your first rep.</p><p>Time cap each round: 2:30</p><p>(no less than 1:00 REST each set)</p><p>score = time for each round</p>
Accessory work
<p>6 minute EMOM<br />Every minute on the minute complete:<br />15 seconds Handstand Hold into 5 Strict Handstand Pushups<br />*against wall<br />—rest 1 minute –<br />3 minute EMOM<br />Every minute on the minute complete:<br />5 Strict Handstand Pushups into 15 second Handstand Hold<br /><br />Score is TOTAL number of Strict HSPU Completed</p>