CrossFit WOD, April 5, 2022

by | Apr 3, 2022 | WOD

Tuesday, April 5th 2022

Warm-up
A. General
2 rounds
30 sec Row/Bike/Ski or 200m Run @Easy
10-30 seconds Hollow hang on bar
5/5 Single Arm Bent Over Row

B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds

C. Activation
3 sets
-5 Tall kneeling Banded Angels
-3 Inch worm + push-up

Gymnastics
Metcon
5 sets
20 sec Hollow banded lat pull down
8-10 Strict C2B pull-ups
Rest 30 seconds

Score: For quality
TC: 7mins

Scaling options
Beginner
5 sets
3-8 Band assisted strict pull ups
or
Ring rows
with tempo descent.
Rest as needed

Intermediate
5 sets
20 sec Hollow banded lat pull down
5-10 Assisted strict pull-ups / Negatives
Rest 30 seconds

Perform
3 x Max Strict pull-ups
then
3 x Max Strict ring dips
Rest 90 sec between all sets

Metcon
Metcon (3 Rounds for reps)
3 rounds
1 min HSPU
1 min Double-unders
1 min TTB
1 min Cal Row
1 min Rest

TC: 15 min
Score: Total reps- 1 cal = 1 rep

Scaling options
Beginner
1 min push-up
1 min Double unders*
1 min Hanging Knee Raise
1 min Cal Row
1 min Rest

Intermediate
1 min hspu or Piked hspu
1 min Double unders*
1 min Toes to eye level
1 min Cal Row
1 min Rest

Perform
3 rounds
1 min S2OH 185/135 lbs
1 min Double unders
1 min GHD sit-ups
1 min Cal Row
1 min Rest

Extra Accessory
Metcon
Pike ups, feet on rower seat
100 reps

Break up as needed, but keep reps consistent each set