CrossFit WOD, October 14, 2021

December 12, 2022
CrossFit WOD, October 14, 2021




2 Rounds
1:00 Row
10 Scapular Pull-Ups
10 Supine Grip Ring Rows or strict pull ups
7/7 KB Windmill
200m Run

Specific Prep


1st Go over foot wrap position
· Monkey wrap (around ankle) vs clamp between foot
· Start with rope in between legs and practice "grabbing" rope with feet
· After getting the foot wrapped practice starting with feet locked

2nd standing tall after foot lock

3nd ball tuck
· After standing bring knees as close to hands as possible and re-find foot lock to maximize distance traveled on rope – repeat up the rope
· More advance can lean and ball to increase distance even more

4th coming down
· Rope comes to outside of leg
· Hands pulse and grab as you slide down



Vacate My Throne (AMRAP - Rounds and Reps)

30:00 AMRAP
1000/850m Row
6 Rope Climbs*
6/6 Turkish Get-Up 45/25 KB
400m Run
Open/RX+: 8 Rope Climbs, TGU 55/35

Goal: 2+ Rounds
*Sub for Rope Climbs if you don't have enough = 16/16 Single Arm Ring Rows

* Challenge yourself today, this workout is meant to be in lower gear, looking for good reps, one at a time. Find your faster pace within each round on the rower and the run, stay focused on SOLID movement on the rope climbs and TGU.

*Goal here today is on steady movement, while really working on strength and stability through the midline. We are starting off here with a strong effort on the row, into a big set of Rope Climbs then a big set Turkish get-ups, which will definitely take some time, before ending each round on a 400m Run, where we will be working on maintaining breath and posture.

*For Class Management purposes if need, be you can have athletes start on different stations. However due to the big sets of rope climbs, it might be okay to just have athletes alternating to work on the rope climbs.

Vacate My Throne Build (AMRAP - Rounds and Reps)

30:00 Amrap
600/500m Row
10/10 Single Arm Ring Rows or 8 Pull to Stands
4/4 Turkish Get-Up 35/16#
200m Run

Cool Down/Stretch


2 Rounds Through
Right Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon

Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon

Accessory Work

Metcon (Weight)

3 Sets
3-5 Pull-Up + 5sec chin over bar hold
7 Weighted Prone W-Y Raise
3 Sets
8-12 Banded Strict Chest to Bar

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