02. May
CrossFit WOD, May 2, 2022
5-2-22
Warm-up
Metcon (AMRAP – Reps)
Andy Griffith
15:00-45:00
15:00-45:00
Murph Prep Monday:
7 Min AMRAP
200m Run
10 Strict Pull-Ups or pull ups you plan to do for murph (so jumping, kipping, etc)
-Rest 3 Min-
7 Min AMRAP
200m Run
15 Push-Ups
-Rest 3 Min-
7 Min AMRAP
200m Run
25 Air Squats
*All with 20lb/14lb Vest if you have one
Scoring: Rounds + Reps
Athletes Notes
TARGET SCORE
Target Rounds each set: 4+
Minimum Rounds before scaling: 3
Every 10m of run = 1 rep
Metcon (Time)
core work
Core
48:00-60:00
48:00-60:00
For Quality:
2-3 Rounds
15 Abmat Situps
20 Flutter Kicks (each side)
30 Sec Plank
40 yd KB Front Racked Left/Overhead Carry Right
40 yd KB Front Racked Right/Overhead Carry Left
30 sec plank
20 Flutter Kick (each side)
15 abmat situps
-Rest 1 minute b/t rounds-
Scoring: Time
Accessory Work
Mayhem Gymnastics [MG] Pistol Squat Cycle [OPTIONAL]
Test Day:
2 minutes max alternating Pistol Squats
2 minutes max alternating Pistol Squats
*SCALING options in notes!
-Rest 5 minutes before the skill work-
Scoring: Reps
21
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-then-
2 Sets
10 hanging scap retractions
10 Inchworms
10 lateral box step ups (each side)
6 air squats