29 Apr CrossFit WOD, April 30, 2022
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Metcon
Metcon (Time)
10 rounds
100’ Sled Push (2×45/1×45) (Or 100′ Lunge Walk)
2 Rope climbs (Or 12 Inverted Ring Rows)
100’ Sled Push (2×45/1×45) (Or 100′ Lunge Walk)
2 Rope climbs (Or 12 Inverted Ring Rows)
25 min cap
Auxillary Work
3 Rounds
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
7 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight
10 Standing DB Lateral Raise @ light/moderate weight
15 GHD Hip Raise
30yd DB Walking Lunge @ moderate weight
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
7 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight
10 Standing DB Lateral Raise @ light/moderate weight
15 GHD Hip Raise
30yd DB Walking Lunge @ moderate weight
-into-
2:00 Run
-into-
3 sets (10 minutes)
10 Ring Rows
30ft empty sled Walk
20 Alternating V-Ups
**2. Workout Prep**
Take some time to have athletes practice rope climbs. Even if they don’t plan to perform them in the workout, it would still be beneficial to get some time in.
– into –
3 sets
30ft Sled Push (work up to weight)
1 Rope Climb (half way/1-2 pulls)