CrossFit WOD, October 6, 2021

December 12, 2022
CrossFit WOD, October 6, 2021



2 Rounds
:30sec Jump Rope
6/6 Single Leg Crossbody RDL
4 Walking Inchworms
:30sec KB Deadbug
10 Alternating Bird-Dogs (2sec pause at ext)
:20sec/:20sec Side Plank

Specific Prep

Load bar with very light weight
20 second in start position with slack pulled out of bar
5 DL @ 5152 – Practicing on perfect positioning as you move through the movement



Deadlift (1RM)

Deadlift (5RM)

Specific Prep

20s singles + 40s doubles
Build to working weight



Hamster Fire (Time)

4 Rounds for Time [12:00 Time Cap]
75 Double Unders
15 Deadlifts 225/155#

Open/RX+: 275/185#
Time Domain: 6:00-9:00
Coaches Notes
*The focus today is on testing our ability to handle localized overload on the hamstrings/hinge pattern. Double Unders are in place to keep the heart rate high, give a slight reprieve on the hamstrings, but at a dose that only allows for minimal rest before the next set of Deadlifts.

Hamster Fire (BUILD) (Time)

4 Rounds for Time
100 Single Unders
15 Deadlifts @ 70% of 5RM

Cool Down/Stretch

1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
2:00 Seated Straddle
2:00 Saddle

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