22 Apr CrossFit WOD, April 23, 2020
30 Jumping Jacks
20 Mountain Climbers
10 Up Downs
1a) Renegade Rows: 4 x 8-10 each. Rest 30s
1b) Single Arm Glute Bridge Bench Press: 4 x 12 each. Rest 30s
2a) Plank Pull Through: 4 x 45s. Rest 30s
2b) Rollback Triceps Extensions: 4 x 10-12. Rest 30s
KB/DB Complex of:
1 Turkish Get-up
2 KB Windmills
3 Single Arm DB/KB Overhead Reverse Lunge
4 Single Arm Overhead Squat
(Go through entire sequence on left arm, then repeat on right)
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Barbell Rows
Rest 40-60s, add light weight.
Warm-up + Review
Sumo Deadlift or Trap Bar Deadlift
Squat Clean Thruster
C) STRENGTH (20:00 – 45:00)
1) Sumo Deadlift or Trap Bar Deadlift: 3/5 x 4 @80% of 1RM Deadlift (either sumo or conventional.) Rest 2:00
– Beginner: Work perfecting the hip-hinge ie. work RDLs x 5-6 reps per set or Deadlifts off of blocks.
– Goal: 3 warm-up sets to get to 80% and 5 perfect sets resetting on each rep, NOT TNG.
2) Squat Clean Thruster Warm-up x 5:00
D) CONDITIONING (45:00 – 55:00)
In an 8:00 Window:
Remaining time AMRAP: Squat Clean Thrusters
– Goal: HARD EFFORT but don’t try to PR your 1K row. Use a weight you can perform fast singles with on the Squat Clean Thrusters. Shoot for 20+ reps.