CrossFit WOD, May 22, 2024

CrossFit – Wed, May 22

Warm-up

General Flow 0:20 each

  • Bike
  • Arm swings
  • Arm circles
  • Trunk twists
  • Bike
  • Scorpions
  • Inchworm + spiderman
  • Downward dog
  • Bike
  • Bootstraps
  • Supermans
  • Cossak squats
  • Push ups

CT Barbell Flow :15 – :20

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

Specific Warm-up

Power Clean

  • 3 Cued reps ¼ squat / finish position

Focus on sound receiving position

  • 3 Cued Hang power cleans

Focus on arms straight until jump

  • 3 Cued Mid-Shin power cleans
  • 3 Lightweight cleans each

Deadlift

  • 5 Cued reps hips to above knee
  • 5 Cued reps above knee to mid shin
  • 5 Cued reps mid shin to standing
  • 3 Cued lightweight reps

Strength
Deadlift (1×1)

10:00 to Build to Heavy Single

Metcon
Same, Same But Different (Time)

5 Rounds:

9 Power Cleans (115/85)

500/450 Meter Bike Erg

Directly Into..

5 Rounds:

9 Thrusters (115/85)

500/450 Meter Bike Erg

Time Cap: 18 Minutes

After Party
Stagger Stance DB DL (Checkmark)

2 Sets of 20 Reps Per Leg
Staggered Stance Dumbbell Deadlifts:
Rest 0:30 Between Legs and 1:00 Between Sets

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Showdown