CrossFit WOD, October 2, 2021

December 12, 2022
CrossFit WOD, October 2, 2021



AMRAP 7:00 @ warm up pace
10 Jumping Jacks
10 Deep Lunge Mountain Climbers
10 Alt Scorpions
10 Alt V-Ups

Specific Prep

Practice round
W/ partner (one partner rows while other completes the following:)
5 sit ups
7 box step ups
9 box jump overs
then switch

Each partner does one round of rowing and one round of situps and box work



Problem Dog (2 Rounds for reps)

With a Partner
Each Part for time {40:00 running clock time cap]
100 Abmat Sit-Ups
2k Row
100 Abmat Sit-Ups

R: 5:00

1k Row
100 Box Jump Overs 24/20''
1k Row

Goal: 13:00-16:00/Segment

* Split work evenly throughout
* Open/RX+: Same as Fitness

Focus today is on aerobic capacity and stamina. We are hitting a fun partner workout with the emphasis centered around the row where we have 4k total, but 2k per partner.
To start we are working on abmat sit-ups, with quick short sets to allow for enough rest for your partner to hit the next set fast as well. Then we get into a strong 2k row with the idea of switching every 150-250m until 2k is reached.

We put the rest in there to allow enough time to really sprint the next segment where we are planning on similar segments on the row and then 10s on the box jump overs to finish things off.

Problem Dog (BUILD) (2 Rounds for reps)

With a Partner
Each Part For time [40:00 running clock Time Cap]
80 Abmat Sit-Ups
1600m Row
80 Abmat Sit-Ups

R: 5:00

800m Row
100 Alt Box Step-Ups 24/20''
800m Row
* Split reps evenly all the way through

Cool Down/Stretch

2:00 Seated Straddle
1:00/1:00 Pigeon Pose
:30sec/:30sec Scorpion

Conditioning EXTRA

Metcon (Time)

7 miles for time

Barbell / Extra Strength

Power Snatch (2-2-2-2; rest as needed)

2 Reps @ 75%
2 Reps @ 80%
2 Reps @ 85%, x 2 Sets

Clean and Jerk (1-1-1-1; rest as needed)

2 sets @ 70%
2 sets @ 75%

Back Squat (@10X1; 6 Sets x 3 Reps; rest 90s)

All sets @ 65-70%

Metcon (Weight)

5 Sets for Quality
:15/:15 Single Leg Glute Bridge Hold w/Adduction (holding medball b/t legs)
:15/:15 Star Plank
:30sec Weighted Plank
Rest as needed b/t sets
Load: Choice

EXTRA Competitor WOD

Muscle-ups (Unbroken Set; Every 75s x 6 Set)

-Whatever you start off with you cannot drop off by more than 2 reps. i.e if you hit 10 on the first set, 8 is the lowest you can drop to.

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