Aprile 2022

MGW WOD – SATURDAY WEEKLY CHALLENGE 30.04.22 “CURTIS P IT’S A GOOD IDEA””

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Clean Warm Up

3 Rounds
10 cal Row (Workout Pace)
1 Curtis P (Workout Load)
3 Toes To Bar

CONDITIONING
“CURTIS P IT’S A GOOD IDEA”
Partner Wod
Buy in 100 cal Row
Then:
2-4-6-8-10-8-6-4-2
Curtis P #43/30
6-12-18-24-30-24-18-12-6
Toes To Bar
Then:
Cash Out 100 Synchro Burpees

One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

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M WOD – THANKS GOD IT’S FRIDAY 10.09.21 – “RUN & JUMP”

WARM UP
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP
Double Under – Running Warm Up

Set 1
Run 100m in :30 (4:00 pace)
:30 Double Unders or Triple Unders
Set 2
Run 100m in :27 (3:36 pace)
:30 Double Unders or Triple Unders
Set 3
Run 100m in :25 (3:20 pace)
:30 Double Unders or Triple Unders
Set 4
Run 100m in :23 (3:04 pace)
:30 Double Unders or Triple Unders

CONDITIONING
“RUN & JUMP“

4 x 4:30 Rounds For Reps:
800m Run
In remaining time complete
as many double unders as
possible

Rest 1:30 between Rounds

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WG WOD – THURSADAY 28.04.22 – “ALL OUT INSANE”

MOBILITY & WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Skier Jacks
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Mountain Climbers
:30 Piked Push-ups or Handstand Push-up Negatives
Set 4
:30 Double Knee Tuck in Plank
:30 Handstand Push-ups

MOBILITY & SKILLS WORK
Hang Power Snatch – Hand Stand Push Up

CONDITIONING
“ALL OUT INSANE”

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #50% BW
Max Unbroken Handstand
Push-ups

Rest 3′ Every Set

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W WOD – HEAVY WEDNESDAY – 27.04.22 – “FRONT SQUAT”

MOBILITY & WARM UP

AMRAP 12 min
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
12 Downward Dog Alternate Toe Touch
12 Goblet Lunges
1:00 Hollow Hold

MOBILITY & SKILLS WORK
Front Squat

2 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING
“FRONT SQUAT”

9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10

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WG WOD – TUESDAY 26.04.22 – “BASIC SCHEME”

WARM UP

Set 1-3
:20 Medball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2-4:
:20 Counterbalance Squats to Medicine Ball
:20 Down Unders
:20 Medicine Ball Strict Press
:30 Rest Between Sets
.

SKILLS & SPECIFIC WARM UP

Clean

EMOM 8′
3 Squat Clean #80% 1 RM

CONDITIONING
“BASIC SCHEME”

AMRAP 12:
9 Unbroken Deadlifts #50/35
6 Burpees
3 Unbroken Power Cleans

CrossFit Northern California Regional 2012
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WGM WOD – SATURDAY WEEKLY CHALLENGE 23.04.22 “MIAGI”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat 
:30s Warrior Squat 
5 Waiter Squats (each side)

CONDITIONING

“MIAGI”*

For Time

50 Deadlifts #61/43

50 Double Kettlebell Swings #24/16

50 Push-Ups

50 Clean-and-Jerks #61/43

50 Pull-Ups

50 Kettlebell Taters #24/16

50 Box Jumps #60/50

50 Wall Climbs

50 Knee-to-Elbows

50 Double-Unders

*compare to 08.10.16

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MG WOD -THANKS GOD IT’S FRIDAY 22.04.22 – “EYE TO THE SHINES”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
50-ft. Walk on heels only
10 Alternating Samson Stretch
50-ft. Walk on toes only

Rest 1:00
Set 2
AMRAP 3′:
100m Jog
10 Leg Swings (across body) / Leg
100m Backwards Jog
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
50m Side shuffle (change direction halfway)
10 Tuck Jumps
50m Side shuffle (change direction halfway)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP
Box Jump

3 Rounds
:20 Box Jump Overs
100m Run

CONDITIONING
“EYE TO THE SHINES”

6 Rounds For Time:
400m Run
12 Box Jump Overs #75/60

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W WOD – THURSDAY – 21.04.22 – “FLOOR PRESS”

MOBILITY & WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Med Ball Deadlift
10 Med Ball Front Squat
Set 2 20 Mountain Climbers
10 Med Ball shrug & pull under
front squat
10 Med Ball Push Press to target
ball to target
Set 3
20 Double Knee Tuck in Plank
10 Med Ball Cleans
10 Push up
Set 4
10 Wall Ball
10 Push Up

SKILLS & SPECIFIC WARM UP
FLOOR PRESS

buil in 5 min workout load

CONDITIONING
“FLOOR PRESS”

9 Sets For Load every 3 min
Floor Press
10-5-3-1-1-1-3-5-10

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WG WOD – WEDNESDAY 20.04.22 – “HOW SHOULD I DO IT?”

WARM UP

Set 1
200m Jog + 5 Up-Downs
:45 KB Hold at Side
Set 2
200m Jog + 5 Up-Downs
:45 KB Hold at Chest
Set 3
200m Jog + 5 Up-Downs
:45 KB Hold Overhead
Set 4
10 Up-Downs
:45 KB Goblet Squat Hold

SKILLS & SPECIFIC WARM UP

KB Swing

Set 1
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank
Set 2
Use workout weight
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank
Set 3
Use workout weight.
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
5 Up-Downs to Plate

CONDITIONING
“HOW SHOULD I DO IT?”

AMRAP 5
5 KB Swings Single-Arm Swings #24/16
10 Up-Downs to Plate

Rest 3:00
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate

Rest 3:00
AMRAP 3
Max Distance Single-KB Carry

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