05. Apr
CrossFit WOD, April 5, 2022
4-5-22
Warm-up
Metcon (AMRAP – Reps)
Stayin’ Alive
15:00-33:00
15:00-33:00
4 Sets
AMRAP 3 Minutes
20 Chest to Bar PullUps or pull ups or jumping pull ups
10 Box Jump Overs (24"/20") or step overs
Remainder of time complete max effort Wall Walks
-rest 1 minute between rounds
Scoring: Reps
TARGET SCORE
Score is number of WALL WALKS ONLY
Target Reps each set: 8+
Minimum Reps before scaling each set: 2
CORE WORK (4 rounds )
working on core strength
Core Work
35:00-60:00
35:00-60:00
For Quality:
4 Rounds
10 Overhead Plate Situps
10 Hollow Rocks
10 Strict Hanging Leg Raise
10 Standing Banded Pallof Press (each side)
20 KB Front Rack Marches (each side)
*Rest 2:30 b/t sets
Accessory Work
1 set
1 mile run mod. 2 min rest
400m fast, 2min rest
800 m mod/fast
1 mile run mod. 2 min rest
400m fast, 2min rest
800 m mod/fast
0:00-12:00
1. Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
2 Sets:
250m Row (Easy/Moderate Pace)
5 One Arm Hang & Shrug (each side)
10 Standing Banded Arch Hollows
5 DB Row
10 Box Step Ups
5 Inch Worms