CrossFit WOD, May 16, 2022

5/16/22
On May 5th Gage (age 12) and his brother Ryerson Russell were involved in a devastating car accident. Unfortunately Gage has suffered a traumatic brain injury and is currently undergoing mental/physical rehabilitation. Both of Gage’s parents serve the community as a teacher and police officer and attend CrossFit 171.

On Saturday, May 21st from 11am-3pm "Claws for a Cause" benefit will be held to help ease the financial strain the Russell’s face. Tickets are $20 a piece which include 2 containers of crawfish w/potatoes and corn. We have 15 tickets available at the box. Pick-up will be at CrossFit 171 from 11-3pm on Saturday. If interested in purchasing tickets please get with Ben/Brandon.

**All ticket orders are due by Tuesday, May 17th.**

Thank you.

Warm-up
Warm-up
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate – (Open/QuarterFInals: Perform after the strength)
5:00 Cardio (your choice)

EMOM perform 5-10 air squats
-then-

3 Sets
5 inchworms
10 hanging scap retractions

Keeping the warm up slightly shorter since we have such a long metcon
4. Workout Prep
1 set (at workout pace)
2 Strict Pull-Up
4 Push-Up
6 Air Squat
*All w/20lb/14lb vest.

Murph prep

OG class
Metcon (AMRAP – Rounds and Reps)
25 Min Partner AMRAP
5 Strict Pull-Up
10 Push-Up
15 Air Squat
-Switch rounds back and forth with your partner-

OG Compete
Metcon (AMRAP – Rounds and Reps)
25 Minute AMRAP
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*All w/20lb/14lb vest.

strategy
TARGET SCORE
Target number of Rounds: 25+
Minimum number rounds before scaling: 15
STIMULUS and GOALS
This workout is 25 minutes with just body weight (plus vest) so it will turn into an aerobic workout that will be limited by mainly muscular fatigue and breath.
WORKOUT STRATEGY & FLOW
All the movements have lower rep ranges to allow you to try and move nonstop

Strict Pull Ups should be fast singles or manageable sets of 2-3 throughout (unless you are a beast and can hammer out 5 unbroken with a vest consistently

Keep the push ups manageable! If your chest blows up too early it will limit you more than anything in the workout. Focus on tight plank position at initial push and keep the shoulder blades squeezed as you leave the floor to save the arms and pecs.

Air Squats should be smooth and unbroken throughout, giving the upper body a break!

Session 2
Warm-up
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets:
1:00 Bike
10 Lateral Box Step Up R/L
25ft Sled Push (Empty)
10 Hanging Scap Retraction
5 Strict Pull Up

4. Workout Prep
1 Set (at workout pace):
4 Dumbbell Box Step Over (at workout height and weight)
1 Rope Climbs
50’ Sled Push (at workout weight)
250m Bike Erg

Metcon (5 Rounds for reps)
5 Rounds (begin each set every 4 minutes, 10 sets total)
20 Dumbbell Box Step Over (2×50/35) (24/20)
5 Rope Climbs
-Rest until 4, 12, 20, 28, 36 minute mark-
100’ Sled Push (2×45/1×45)
500m Bike Erg
-Rest until 8, 16, 24, 32 minute mark-

strategy
TARGET SCORE
Target Time each set: Sub 2 minutes

Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to go a bit faster than you think you can on each movement.

How it should Feel: GRIPPY & GASSY! You will be out of breath from the intensity and have grip fatigue from holding the dumbbells to the rope climbs

WORKOUT STRATEGY & FLOW
Step Overs: Unbroken is what we want! Technique and rhythm here is key! Find your footwork and don’t slow down once you use your momentum correctly.

Rope Climbs: Smooth with minimal rest in between rpes is the goal

Sled Push: Urboken and fast! Get those legs pumping!

Bike: Hold a fast pace here! Don’t slow down until you get to rest!

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