CrossFit WOD, October 26, 2021

By
testing_admin
December 12, 2022
CrossFit WOD, October 26, 2021

10.26.2021



Warm-up

5:00-15:00]
8:00 AMRAP
1:00 KB 90/90 Hip Flow
10 Alternating Scorpion Stretch (5/5)
10 Samson Walking Lunge (5/5)
:15/:15 Overhead Tricep Stretch

Specific Prep

[15:00-22:00]
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Drop Snatch
3 Tall Snatch
+
Build to working weight

Weightlifting

[22:00-34:00]

Hang Power Snatch (3-3-3-2; Every 90sec)

3 Reps @ 65%
3 Reps @ 70%
3 Reps @ 75%
2 Reps @ 80%

% of Power Snatch

Low Hang Squat Snatch (3,3,3,2; every 90s)

3 Reps @ 65%
3 Reps @ 70%
3 Reps @ 75%
2 Reps @ 80%

% of Power Snatch

Hang Power Snatch (6-6-6-4; every 90s)

Start light, build if form allows

Low Hang Power Snatch + OHS (3.1 x 4 sets)

Start light, build if form allows

3 Low Hang (from below knee) + 1 OHS

Metcon

[45:00-55:00]

Jocko (AMRAP - Rounds and Reps)


10:00 AMRAP
5 Handstand Push-Ups (up to 2 Ab Mats)
10 American KBS 35/25
15 Box Jumps 24/20’

Open/RX+: KBS: 55/35#
CC: PUSH /THRESHOLD
Goal: 5+ Rounds

Jocko (BUILD) (AMRAP - Rounds and Reps)

10:00 AMRAP
5/5 Tall Kneeling Strict Press
10 Russian KBS 35/25#
15 Alternating Box Step-Ups

Cool Down/Stretch

[55:00-60:00]
60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Barbell Adductor Stretch
2min Prayer Stretch

Accessory Work


Metcon

Density Set 8:00 AMRAP
10 Unbroken Z-Press 75/55
-30sec Straight Arm Plank b/s

EXTRA Competitor WOD


Snatch Pull (3-3-3-3; rest as needed)

Set 1: @ 100%
Set 2: @ 100%
Set 3: @ 105+%
Set 4: @ 105+%

Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP
12 Devil Press 50/35#
50ft Sled Push 4x45#/ 2x45#
12 Dumbbell Power Cleans 50/35#
50ft Sled Push

Metcon (AMRAP - Reps)

6 Rounds
3:00 On / 1:00 Off
65 Double Unders
15/11 Cal Bike
+
Max Ring Muscle-ups in time remaining

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