CrossFit WOD, November 2, 2021

December 12, 2022
CrossFit WOD, November 2, 2021



-10/10 Banded External Shoulder Rotations
-10/10 Banded Internal Shoulder Rotations
-10/10 Banded Single Arm Straight Arm Lat Pull-Down
-15 Banded Pull-Aparts
-10/10 Palms Up Banded Lateral Shoulder Raises
2 Rounds
8 Scapular Pull-Ups
8/8 Quadruped Thoracic Rotations
20 Bear Plank Shoulder Taps

Specific Prep

Go over HSPU "Tripod position" (head and heads) + kipping UP not out
Modification for today will be Box Handstand Push-Ups or Pike Handstand Push-Ups
Demo and practice each for a couple reps


Metcon (AMRAP - Reps)

7:00 AMRAP
5 Unbroken Kipping Handstand Push
3 Unbroken Strict Handstand Push-Ups

Open/RX+: 10 Unbroken Kipping Handstand Push Ups or 5 Unbroken Strict Handstand Push-UpsBuild: 5 Box Handstand Push-Ups or Pike Handstand Push-Ups

Focus today is on building density in the handstand pushup. This means performing more reps in a shortened period of time, while also building in bigger sets within that time period. We all know that it feels much harder to do an unbroken set than breaking into small managing sets. Well, today we are pushing that limit and testing how good we are at repeatability of sub- maximal big sets.

Specific Prep

Go Over Push Up Standards + 5 slow practice reps

Wall Walk Demo an practice reps
Alternatives for WW would be an inch worm + push up (4 reps for the 2 wall walks, 6 for 3…)



No One's Ready (AMRAP - Rounds and Reps)

16:00 AMRAP
15/12 Cal Row
12/9 Push-Ups
20 Abmat Sit-Ups
2 Wall Walk
*add 1 Wall Walk Each Round

Open/RX+: 15/12 Push Ups, 15 GHD Sit Ups
Goal: ~5 Rounds

No One's Ready (BUILD) (AMRAP - Rounds and Reps)

16:00 AMRAP
10/8 Cal Row
10 Hand Elevated Push-Ups
20 Abmat Sit-Ups
2 Wall Walk – or- inchworm+push up
*add 1 Wall Walk Each Round

Cool Down/Stretch

60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Seated straddle Stretch
2min Prayer Stretch

Accessory Work

3-4 Rounds (For Quality)
100ft Sandbag Carry
100ft Sled Push
100ft Reverse Sled Drag
Load: Choice
*can sub double plate carry or d-ball carry for sandbag

EXTRA Competitor WOD

Metcon (Distance)

Every 2:00 for 12:00
200m Run @ Mile Race Pace
2:00 AMRAP, 1:00 Rest x 7 Sets
Run for Distance

*Goal is 5k Race Pace

Power Clean + Hang Power Clean + Jerk (Every :90 x 6 sets)

Set 1: 2+1+2 reps
Set 2: 2+1+2 reps
Set 3: 2+1+1 reps
Set 4: 2+1+1 reps
Set 5: 1+1+1 reps
Set 6: 1+1+1 reps
Build up to a heavy complex for the day over the course of the 6 rounds. Start with 2-3 warm-up sets before starting the clock

Metcon (Time)

For time:
3 Sets
18 Chest to Bar Pull-Ups
100ft Handstand Walk
12 Bar Muscle-Ups
50ft Handstand Walk
Rest 3:00 B/T Rounds

Metcon (AMRAP - Reps)

8:00 EMOM
min 1: 3 Snatch Pulls (Floor) @ 100-105%
min 2: 6-8 Alt DB Hang Squat

Continue Reading

pushpress gym management software for boutique gyms and fitness studios