CrossFit WOD, October 29, 2021

December 12, 2022
CrossFit WOD, October 29, 2021



10:00 AMRAP
1:00 Row
6/6 SA KB Front Rack Squat
6/6 SA KB Push Press
5 High Box Jumps
5 Box Jump All the Way Overs
:20-:30 Handstand Hold (Wall Supported)

Specific Prep

Thruster efficiency
Elbow position – lets think about keeping elbows as high as we can with a full grip during the squat, we want the bar on our shoulder to be able to maximize the energy transfer from hip extention
Speed through the middle- when we get tired we tend to stand up slow, however the middle part of the squat should be the FASTEST part of the thruster, think about snapping from bottom of squat to standing to mimic the drive in a push press.
5 Full grip front squat keeping elbows as high as possible
5 Push Press thinking about the speed of the dip drive
5 Thrusters combining the high elbows and quick stand up

Row efficiency
Use your big muscles!
Glutes and Hamstrings do the majority of the work -> leg drive- lock out knees and flex your hamstring at the bback of the drive before you move on
Hip flexor and Back come next -> lean back slightly to get a little more rang e of motion on the chain
Arms come LAST -> pull handle to chest with elbows straight back to finish
During recovery this sequence is done back ward but slower to keep the tension on the chain and allow air to return to the fly wheel for resistance in the next pull
Be mindful of foot work- take as few steps as possible
2 Stepping BBJO – mindful of your body position to the box and getting set up in as few movements as possible
2 jumping BBJO – now speed it up


3 Rounds
7 Thrusters
5/4 Cal Row
3 BBJO’s

R: 1:30 b/s
Build each practice round so that on the 3rd round we want to have built up to a weight that is over our working weight today and be at full race pace for the day.



Bobby Boucher (Time)

4 Rounds for Time (18:00 TIME CAP)
21 Thrusters 75/55#
15/12 Cal Row
9 Burpee Box Jump Overs 24/20''

Open/RX+: (95/65#) / BBJOs30"/24"
Goal: 11-15:00
Weight should be light on thrusters today

Cool Down/Stretch

60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Barbell Adductor Stretch
2min Prayer Stretch

Accessory Work

Behind the Neck Press (4 Sets x 10 Reps; rest 1:00)

*increase weight from last week

Strict Pull Up (4 x Max Unbroken Reps; rest 2:00)

EXTRA Competitor WOD

Front Squat ((mixed tempo)5-5-5-3-3-3; Every 3:00 x 6 Sets)

Set 1: @ 70%
Set 2: @ 70%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%
Set 6: @ 80%+
*Complete a :03 Pause on the first rep of each set

Power Clean & Jerk (3-3-2-2-2; rest 2:00)

Split Jerks today
Set 1: 3@ 70-75%
Set 2: @ 75%
Set 3: @ 75-80%
Set 4: @ 80-85%
Set 5: @ 85+%
% Based on 1RM C&J should be singles

Metcon (Time)

For Time:
7 Rounds
15 DB Bench Press 70/50#
50ft Handstand Walk
20 GHD Sit-ups

R: 1:00 b/s

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