14. May
CrossFit WOD, May 14, 2022
5-14-22
Warm-up
Metcon (Time)
Rusty Cage
12:00-32:00
12:00-32:00
Teams of 2
8 sets (each)
18/14 Calorie Ski Erg (OR Row)
18 Wall Balls (20/14)
*Ski Erg is always occupied
**Partner 1 starts on Ski, Partner 2 starts on the wall balls. Partners rotate stations until all rounds are completed.
Individual Version:
8 sets
18/14 Calorie Ski Erg (OR Row)
18 Wall Balls (20/14)
-rest 20 seconds b/t sets-
*Sub 250m Run for Ski.
Scoring: Time
Athletes Notes
TARGET SCORE
Target Time: sub 14 minutes
Time Cap: 18 minutes
Mayhem Mini-Pump – Shoulder/Glutes
35:00-60:00
4 Rounds
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
10 Double DB Z-Press @ moderate weight
10 Standing Lateral Raise @ light/moderate weight
15 GHD Hip Raise
15 Russian Kettlebell Swing @ heavy weight
-Rest 3 min b/t round-
Scoring: Time
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
20/16 Calorie Ski (OR Row) (easy to moderate)
5 goblet squats (light), 5 jumping air squats,
10 wall ball push press shots (Light) (this is throwing the wall ball the target without the squat)
3. Workout Prep
1 Set (at workout pace):
5/4 Calorie Ski Erg (OR Row)
5 Wall Balls (20/14)