CrossFit WOD, October 22, 2022

By
testing_admin
December 12, 2022
CrossFit WOD, October 22, 2022

10.22.2022



Warm-up

[3-12:00]
400m jog
+
6:00 at warm up pace
5/5 spidermans
5 squat to stands
5 push up to down dog
5/5 single arm ring row
5 bent over rows w/ light weight

Specific Prep

[12-20:00]
3 slow burpees
5 fast burpees
+
3 Dual DB Cleans
5 Dual DB Front Squats
+
5 practice Dual DB Rows -or- Rope climbs
5-10 practice plate sit ups

Metcon

[20-50:00]

Family Matters (Time)

For total Time (30:00 Time Cap)
4 rounds @ 85%
200m Run
12 Burpees
9 Dual DB Front Squats (35s/25s)

Rest/Active Recovery for 5:00

4 rounds @ 85%
200m Run
Dual DB Bent Over Row (35s/25s)
10 Weighted Sit ups (25/15# plate)

OPEN (RX+):
4 rounds @ 85% (30:00 Time Cap)
Run 200m
12 Burpees
9 Dual DB Front Squats (50s/35s)

Rest/Active Recovery 4-6:00

4 rounds @ 85%
Run 200m
2 Rope Climbs
10 GHD Sit upsCC: SUSTAIN
Work though each round at a steady pace, looking for even splits all the way through
DB work should be a weight you can go unbroken with

SCORE is total time included rest in middle

Family Matters (BUILD) (Time)

4 rounds @ 85% (30:00 Time Cap)
200m Run
10 burpees
9 Dual DB Front Squats (25s/15s)

Rest 4-6:00

4 rounds @ 85%
200m run
Dual DB Bent Over Row (25s/15s)
10 Sit ups

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