CrossFit WOD, September 18, 2021

December 12, 2022
CrossFit WOD, September 18, 2021



AMRAP 5:00 for Quality
10 Jumping Jacks
10 Deep Lunge Mountain Climbers
10 Alt Scorpions
10 Alt V-Ups

KB Plank Tap Race Warm-Up
*Get into two groups and race to end of KB. For extra fun have athletes have to run further around a cone and then back to tag partner before they go.

Do this for 2-3 rounds through, like a best out of 3 series

Specific Prep

5/5 single arm KB swing
3/3 Single arm KB push press w/ 2s hold at top
3/3 KB snatch
5/5 box step ups
3/3 single arm FR box step ups



Parade's End (Time)

Partner Workout
20 Rounds (10 each) [35:00 FIRM TIME CAP]
5/5 KB Hang Snatch 45/25# (5/arm)
5/5 SA KB Front Rack Step-Ups 45/25
10/8 Cal Bike

Open/RX+: KB 55/35#, 12/9 Cal
Goal: 1:10-1:40/Round and/or Time Cap/Round: 1:45
*The goal here today is to work on quick challenging intervals that are in the range of 1:10-1:40/Round with equal rest periods to keep that intensity high and movement efficient. The Hang KB Snatch is meant to be 5 right then 5 left, the front rack the KB on the left shoulder and step-up with the right leg for 5 reps, switch to front rack on the right arm and step-up with the left leg for 5 reps, then jump on bike for an all-out sprint. This looks simple on paper but will pack a punch because you can maintain a high-power output on each set.

Parade's End (BUILD) (Time)

Partner Workout [35:00 time cap]
20 Rounds (10 each)
10 DB Hang Snatch 25/15#
5/5 SA KB Front Rack Step-Ups 25/15
10/8 Cal Bike

Cool Down/Stretch

1:00 Seated Forward Fold
1:00/1:00 Supine Lower Back Truck Rotation
1:30 Elevated Prayer Stretch w/ PVC
1:00/1:00 Big Turn Back Stretch

Conditioning EXTRA

Metcon (Time)

Run 5 miles

Accessory Work


4 Sets
15 Glute Bridge w/med ball hip adduction
8/8 Single Leg Med ball Hamstring Curls
1:00 Weighted Plank

EXTRA Competitor WOD

Deadlift (8-8-8-6-6-6; Every 2:00)

*Start at 60% of 1RM Deadlift and add weight each set
*Reps should be touch and go

Metcon (Time)

4 Sets:
20 Deficit Kipping HSPU
- Rest As needed b/t Sets
*Start at 2"/1" Deficit and add 2"/1" after each set

Metcon (Time)

For time:
150ft Handstand Walk
30 Deadlifts 225/155#
150ft Handstand Walk
30 Hang Power Cleans 205/145#
150ft Handstand Walk
30 Shoulder to overhead 185/125#
** Choose loads that are tough for you, DL should be on lighter/moderate side, HPC and S2OH should be moderately heavy with sets of 2-5 reps do-able

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