CrossFit WOD, October 1, 2022

December 12, 2022
CrossFit WOD, October 1, 2022



3 Sets, For Quality
15 Banded Pull Aparts
10 Hollow Body Banded Pull Overs
6/6 KB Halos
6/6 KB Windmill


Bar Muscle-Up Skills and Progression



Giff (Time)

4 Rounds for Time
(w/ a partner)
800m Run, (both running together, one holding Med Ball switch as needed)
24 Power Snatches (75/55#) Split reps however
4 Burpee Chest to Bar (Each one working at a time)
4 Turkish Get-Ups 45/25# (each but working at same time)
Open/RX+: 4 Bar Muscle-Ups (each partner) / TGU (55/35#)

Time Domain: 25:00-30:00
We are working through a fun partner Hero WOD today. We have made this a partner version today with the option of going to a single person version and just tackling as is. The partner version is fun and a good way to tackle this workout. Move steady on the fun, then get into some quick reps on the power snatch before a good quick set of muscle-ups and then work steadily through the Turkish Get-Ups.

Giff (Build) (Time)

4 Rounds for Time
800 meter Run
24 Power Snatches 75/55#
4 Burpee Jumping Pull-Ups (Each)
4 Turkish Get-Ups 25/18#

Cool Down/Stretch

[After Class]

10/10 Side Lying Thoracic Rotation
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch

Continue Reading

pushpress gym management software for boutique gyms and fitness studios