CrossFit WOD, October 15, 2021

December 12, 2022
CrossFit WOD, October 15, 2021




AMRAP 3:00
10/10 Clam Shells
10/10 Single Leg Glute Bridge
:20sec Hamstring Plank


AMRAP 3:00
10/10 Single Leg Toe Touch
3-5 Broad Jumps
10 Alternating Skater Plyo Jumps


Build to Weight for Weightlifting



Front Squat (Every 3:00 x 5 Sets)

Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 70%
Set 4: 5 Reps @ 75%
Set 5: 4 Reps @ 80%

*Complete a :03 Pause on the first rep of each set

Front Squat (Every 3:00 x 7 reps)

*Complete a :03 Pause on the first rep of each set
Build each set to a moderate weight for last set

Specific Prep


Toes to Bar Prep
- 10 Kips Swings with partner. Partner holds hands as target to hit on arch and hollow while holding tight positions. Partner can move hands out
-10 Alternating Toe to hands (partners hands as target) partner can move hands up
-6 Alternating Toes to bar solo
-5 both foot toe to partners hand (partner can move hands up)
-5 solo toes to bar



Gotcha! (Time)

3 Rounds for Time:
12:00 Time Cap

20 Toes to Bar
30 Wall Balls 20/14#
Open/RX+: Same as fitness

Goal: 6:00-9:00
CHALLENGE: Can anyone go unbroken!?

Goal here today is a little benchmark style workout with Toe to Bar and Wall Balls. The overall focus of today is on maintaining that posture as your midline starts to fatigue. We hit that pause front squat to start off the day so expect a solid amount of fatigue in the core even before this one starts. We are looking at keep quick sets of 5+ Reps on Toe to Bar and big sets of 10+ Wall Balls at a time. Manage your rest and keeping chipping away!

Gotcha! Build! (Time)

3 Rounds for Time
12:00 Time Cap

15 Strict Knee to Elbow to Hanging Knee Raises
25 Wall Balls 14/10#

Cool Down/Stretch


2min Barbell Adductor Stretch
-during stretch move from one side to the other and create a little side bend and hold while accumulating time in stretch
1min Barbell Foam Roll Thoracic Extension
-Foam roller in thoracic with arms extended overhead holding barbell while in supine position
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)

Accessory Work

Metcon (Time)

3 Sets
8/8 Dual KB Front Rack Step-Ups 24/20''
5 High Box Jumps
-Max Wall Sit
Load and Height: Choice

Barbell / Extra Strength

Hang Clean(full) + Split jerk (5 Sets of complex (:02 Pause On Catch))

Set 1: 2+2 reps @ 65%
Set 2: 2 +2 reps @ 70%
Set 3: 2+2 reps @ 70%
Set 4: 2+1 reps @ 75%
Set 5: 2 +1 reps @ 75%
R: as needed b/s

On the Split Jerk Pause in the Catch focus on where your feet are. We like to see a good split that is even from front to back and the direction of your feet at 11 & 5 or 1 & 7 on a clock position

% Based on 1RM C&J

*Cleans should done in singles

Conditioning EXTRA

Metcon (Weight)

24:00 EMOM
1: 16/13 Cal Standing Bike Erg
2: 16/13 Push-ups
3: 1 Round DT @ 155/105#
4: Rest

Metcon (3 Rounds for reps)

3 Sets (For Quality)
10 Seated Dual KB Press
10/8 Strict Ring Dips
- Max Freestanding Alt Shoulder Taps (Min of 8)

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