CrossFit WOD, October 13, 2021

December 12, 2022
CrossFit WOD, October 13, 2021




2 Rounds
10 Barbell Good Mornings
6 Inchworm Push-Ups
20 Alternating Bird-Dogs
:20sec/:20sec Side Plank
1 Round
5 Hang Muscle Clean
5 Hang Power Clean
5 Elbow Rotations
5 Front Squat
5 Strict Press
5 Push Press
10 Alternating Back Rack Lunge

[15:00-20:00] Build to Weight for Weightlifting



Specific Prep


10 Slow DL while talking about the below Points of Performance of DL:
· Set up bar- hips low chest height should in front of bar barbell over laces
· Hips and should rise until you get bar above the knee
· Squeeze glutes to stand up completely

Walk Walk
Body starts on ground
Walk in hollow position to wall
Walk back until full body on the ground

Helpful hints – push up to a down dog from the start and get one leg up as far on the wall as you can to help you be more efficient.



Goro (Time)

For Time
Deadlift 185/125#
Wall Walk
11:00 TIME CAP
Goal: 8:00-10:00
* Deadlift weight should be comfortable weight for you to complete the first 3 rounds in 2-3 sets MAX and last 3 rounds unbroken
*Focus today is to move fast on the deadlifts and smooth on the wall walks. We should be expecting athletes to choose a load that allows them to stay with 3 sets or less on each round. If they cannot do that with short rest periods between those sets then the load is inappropriate for what we are going for today.

Open/RX+: 225/155#

Goro Build (Time)

For Time
Deadlift 135/95#
Wall Walk

Cool Down/Stretch

2:00 Elevated Prayer Stretch
1:00/1:00 Single Leg Forward Fold
2:00 Seated Straddle
2:00 Saddle

Accessory Work

Metcon (2 Rounds for reps)

6:00 AMRAP
Max Sets 10 Unbroken Floor Press 135/95#
-20 Banded Tricep Press Downs

*Record unbroken sets of floor press and any partial reps of the banded tricep press downs

Barbell / Extra Strength

Metcon (2 Rounds for reps)

SA Hang Dumbbell Squat Snatch
2 Sets
30 Reps @ 35/25#
20 Reps @ 50/35#
10 Reps @ 70/50#
Rest 3:00 B/T Sets

EXTRA Competitor WOD

Metcon (Time)

For Time:
5 Rounds for Time
30 Drag Rope Double Unders
20 GHD sit-ups
10 OHS 185/125#

Metcon (3 Rounds for reps)

5:00 AMRAP
14/11 cal row
6 rope climb

- Rest 3:00 -

6:00 AMRAP
14/11 cal row
2 legless rope climb

- Rest 3:00 -

7:00 AMRAP
14/11 cal row
4 rope climb
2 legless rope climb

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