CrossFit WOD, November 13, 2021

December 12, 2022
CrossFit WOD, November 13, 2021



Complete For Quality
400m Run (both partners run together passing back and forth the medball)
Medball Partner Sit-Up Toss x :30sec Each Partner
Medball Rotational Partner Toss x :30sec Each Side
Medball Russian Twist Toss x :30sec
Plank Alternating Medball Taps x :30sec
400m Run (both partners run together passing back and forth the medball)

Specific Prep

3 Rounds
10 Medball Front Squats
10 Empty Barbell RDLs
:30sec HS Hold
2 Rounds
10 Wall Balls
10 Deadlifts w/moderate load
3-5 Strict Handstand Push- Ups or Pike Push-Ups
1 Round
10 Wall Balls
6 Deadlifts with working weight
4 Strict Handstand Push-Ups or Push Ups



The Battle Training (AMRAP - Rounds and Reps)

22:00 AMRAP w/ Partner
100 Wall Balls 20/14#
75 Deadlifts 185/125#
50 Handstand Push- Ups

Open/RX+: 225/155#
Goal: 2 Rounds +/- 20 Reps
*splitting the workload in anyway you want with the goal of getting as many reps as possible.

The Battle Training (BUILD) (AMRAP - Rounds and Reps)

22:00 AMRAP w/Partner
100 Wall Balls 14/10#
75 Deadlifts 135/95
50 Push Ups

Metcon (Time)

2:00 Handstand Hold (wall supported)
100 Banded Good mornings
75 Empty Barbell Z-Press
50 Hammer Curls
These are all accumulated reps, done in order just like a chipper. We can come off the all as many times as needed, but maintaining a quality position and accumulating 2:00 is the goal here. For the banded good- mornings just focus on a good rhythm and movement throughout.
The empty barbell z-press will begin to burn at around 20-25 reps in. Stay on it and try to keep big sets.

Cool Down/Stretch

1:00/1:00 Couch Stretch 1:00/1:00 Single Leg Forward Fold
10/10 Side Lying Thoracic Rotations
2:00 Standing Straddle w/ weight

EXTRA Competitor WOD

Snatch Balance + OHS (1+2; Tough set in 12:00)

Deadlift (10 reps; Every 3:00 x 4 sets )

All sets TnG reps w/ 60-65%

Metcon (Time)

5 Sets
400m run
10 Clusters 135/95#
15 Box Facing Burpee Box Jump Overs 24/20''
Rest 2:00 B/T Sets

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