CrossFit WOD, May 17, 2024

CrossFit – Fri, May 17

Warm-up

General Flow 0:20-0:30 each

  • Pigeon (right)
  • Pigeon (left)
  • Alternating worlds greatest
  • Boot straps
  • Squat hold

Burpee Prep (Ben’s Burpee Progression)

  • 3 step back, step up burpees
  • 3 step back, jump up burpees

Focus on feet landing flat, outside the hands

  • 3 jump back, jump up burpees
  • 3 jump back, step up burpees

CT Barbell Flow :15 – :20

  • Goodmornings
  • Back squats
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts

Specific Warm-up

Thrusters

  • 5 Zombie tempo squats
  • 5 Front squat
  • 5 Strict press
  • 5 Push press
  • 3 Thruster

Back Squat

  • 5 Goodmornings

Focus on gripping the ground with the foot throughout

  • 3 Cued back squats

“Squat and hold”

Focus on gripping the ground with the foot throughout

  • 3 Cued back squats

“Squat and hold”

Strength
Back Squat (Weight)

Max Repetitions of Back Squats @ 90%

* To Technical Failure

* Add 10# To Each Set From Last Attempt (3/4/24)

Partner Metcon

[Teams of 2]

Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
http://www.fitnesshq.com/kalsu-wod/

Burpees start on the 0:00

Split thrusters with a partner and do burpees together

After Party
Metcon (Checkmark)

3 Sets:
5 -10 Strict Dips

10-15 Dumbbell Z-Presses
*Rest 1 Minute Between Sets

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