04. Apr
CrossFit WOD, April 4, 2022
4-4- 22
Warm-up
Front Squat (4-4-4-3-3)
Today’s Lifting
12:00-28:00
12:00-28:00
In the Hole Front Squat + 5 second Slow Eccentric on last rep:
4-4-4-3-3
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 55 %
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 60%
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 70%
2 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 75%
2 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 80%
Amanda (Time)
1 Round for time of 9-7-5 reps of:
Ring Muscle-ups
Snatch, 135#/95#
Scale
pull up/ring dips or jumping pull up and box dips
snatch (115/65)
TARGET SCORE
Target Time: sub 4 minutes
pull up/ring dips or jumping pull up and box dips
snatch (115/65)
TARGET SCORE
Target Time: sub 4 minutes
Time Cap: 7 minutes
Accessory Work
500m Row Week 1 Workout 1 [OPTIONAL]
Test 1:
50m at max effort, 1min rest,
100m at max effort, 2min rest,
150m at max effort, 3min rest,
200m at max effort
50m at max effort, 1min rest,
100m at max effort, 2min rest,
150m at max effort, 3min rest,
200m at max effort
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. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Row (Moderate Pace)
10 Ring Scap Retractions,
5 Kips,
2 Ring Dips
4-6 Squat Snatches (start with empty bar and move up in weight)