CrossFit WOD, April 8, 2024

CrossFit – Mon, Apr 8

Warm up

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Sets</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Sumo Inchworms</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8 Air Squats w/ 1-2 sec pause in bottom</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">15 steps/side Banded Monster Walks</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8/side Standing Reverse Lunges</span></p>

Back Squat (Within 10 minutes:
2 Back Squats @ Max Load
*Build to a tough double in 10 minutes, max of 4 attempts

)

<p>*Suggested Build up:<br>1 x 6 @ empty bar-30%<br>1 x 6 @ 50%<br>2 x 4 @ 55-65%<br>2 x 2 @ 65-75%<br>Reminder of build up as 2s</p>

Quad City (AMRAP – Rounds and Reps)

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">As Many Rounds and Reps as possible in 12 minutes:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Bar Muscle-Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 Hang Squat Cleans @ 115/80 lbs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8 Front-Racked Barbell Lunges @ 115/80 lbs</span><br> </p>

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*stationary lunges (4/side)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Masters RX/intermediate: 105/75lb (48/34kg)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Scaled: 95/65</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Beginner: 65/45</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Top Scores: 8+ rounds</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Minimum Goal: 5+rounds</span><br> </p>

Cashout (Checkmark)

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 alternating sets of:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">D1. 15-20 Elbow/knee Side Plank Lateral Leg Lifts</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*15-20/side</span><br><a target="_blank" rel="noopener noreferrer" href=" style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Rest as needed</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">D2. 10 ATG Split Squat s</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*10/side with front foot elevated</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*slow & controlled</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Rest as needed</span></p>

<p><a target="_blank" rel="noopener noreferrer" href=" Side Plank Lateral Leg Lift</a><br><a target="_blank" rel="noopener noreferrer" href=" Split Squat</a></p>

Extra Credit Pt.1 (Time)

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">For Time:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Snatches @ 135/95 lbs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 Snatches @ 165/115 lbs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Snatches @ 185/125 lbs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Snatches @ 205/145 lbs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Snatch @ 225/155 lbs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*Change your own weights, must add clips.</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">–rest 5 minutes before Part 2–</span></p>

Extra Credit Pt.2 (Time)

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">For Time:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 Snatches @ 185/125 lbs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Snatches @ 205/145 lbs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Snatches @ 225/155 lbs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Snatch @ 245/170 lbs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*Change your own weights, must add clips.</span></p>

<p>The second ladder is lower volume but should be heavier than the first.<br>Scaled weights for speed ladders:<br>Ladder 1: 95/65, 115/75, 135/95, 155/105, 165/115<br>Ladder 2: 135/95, 155/105, 165/115, 185/125</p>

Extra Credit Pt. 3 (5 Rounds for reps)

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Touch and Go Power Cleans + 3 Shoulder to Overheads</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 sets of @ 65-70%</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Rest 90 seconds between sets</span></p>