CrossFit WOD, October 20, 2021

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testing_admin
December 12, 2022
CrossFit WOD, October 20, 2021

10.20.2021



Warm-up

[3:00-17:00]
2:00 Cardio Choice
:30/:30 Foam Roll Lats
:30sec Foam Roll Upper Thoracic
+
2 Rounds
10 PVC Pipe Passovers
10/10 Single Arm DB Upright Row
10/10 Single Arm DB Press
10/10 Wrist Rotations
20 Deep Lunge Mountain Climber

Specific Prep

[17:00-22:00]
5:00 Quality Practice (Coach Led)
2-3 Sets
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Drop Snatch
3 Tall Snatch
+
[22:00-25:00]
Build to Working Weight

Weightlifting

[25:00-39:00]

High Hang Squat Snatch + Hang Squat Snatch (Every 2:00 x 7 Sets)

2+2, x 3 Sets @ 60%
2+1, x 2 Sets @ 65%
1+2, x 2 Sets @ 70%

*High Hang = Hip Crease
*Hang =Top of the Knee

High Hang Power Snatch + Hang Power Snatch + Overhead Squat (Every 2:00; 1.2.3 x 7 sets)

Each set = 1 HHPS + 2 HPS + 3 OHS

*Focus today is speed under the barbell and pulling yourself into a quality catch position

Specific Prep

[39:00-43:00]
Practice round:
5 DB push ups
2 Devil’s press
2 Dual Hang DB Snatch
5 DB thrusters

Metcon

[43:00-51:00]

The Devil Wears Prada (Time)

5 Rounds for Time:
10 Deficit DB Push-Ups
5 Devils Press (35/25#)
5 Hang Dual DB Snatch (35/25#)
10 DB Thrusters (35/25#)

Open/RX+: DBs: 50/35#
CC: Push/THRESHOLD
Goal TIME: 8:00-11:00
Choose weights for DBs that allows you to stay unbroken with short rest between movements.

The Devil Wears Prada (BUILD) (Time)

5 Rounds:
10 Elevated Push-Ups
5 Burpees
10 Alt DB Snatch (30/20#)
5/5 SA DB Thrusters (30/20#)

Cool Down/Stretch

[53:00-60:00]
1:00 Foam Roll Thoracic Extension
1:00/1:00 Scorpion Stretch
:30/:30 Thread the needle stretch (each side)
1:00/1:00 pigeon pose

Accessory Work


Metcon (Weight)

3 Sets, For Quality
10 Weighted Maltese Raises
10/10 Side Lying DB External Rotation
10 Zottman Curls

EXTRA Competitor WOD


Snatch Pull (4 Sets x 3 Reps; Rest as needed)

Use 100-105% of Snatch 1RM

Metcon (Time)

For Time:
100 Double Unders
75 Wall Balls 20/14#
50 KBS 53/35#
25 Overhead Squat 185/125#

R: 5:00

25 Overhead Squat 185/125#
50 KBS 53/45#
75 Wall Balls 20/14#
100 Double Unders

Metcon

3 Rounds (For Quality)
10 Barbell RDLs
10 Glute Ham Raises
20 Banded Good Mornings

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