CrossFit WOD, September 27, 2022

December 12, 2022
CrossFit WOD, September 27, 2022



8:00, For Quality
200m Run
25ft Low Crawling Lunge
6/6 KB Halos
7/7 KB Windmill
50/50ft SA Bottoms Up KB Waiters Walk

Specific Prep

5 snatch grip BTN Push Press
5 OHS w/ 3s pause at bottom
5 OHS no pause
practice "re-racking" Bar on back after set to go back to rig vs. dropping bar to ground

*We are starting off the day working on a building to a heavy 3 rep Overhead Squat in order to reinforce better positions and prime the system so that the 15 Overhead Squats today in the workout feel much lighter. Utilize the warm-up to really slow athletes down, have them warm-up the hips, shoulders and create good positions before taking them through a specific barbell prep up on the rig. We want to make sure athletes understand how to re-rack barbell on back rack or if it is getting to heavy, dump the barbell and then have friends or coach help them get the barbell back up to the rig.



Overhead Squat (@20X1; Every 2:00 3 reps x 5 sets (10:00))

*starting @ 70% of 1RM

Overhead Squat (@2011; Every 2:00 3-5 reps x 5 sets w/ PVC or Emp)

*build as form allows
*If OHS is not there yet, move to a front squat today



Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#18:00 Time Cap
GOAL/Time Domain: 11:00-15:00
These Overhead Squats should be done in 1-2 sets working on pace and form throughout. Modify Load to make sure you can get all 15 reps in no more than 2 sets all the way through 5 rounds.
Push the runs at close to 5k Pace

*Open same as fitness today

Nancy (Build) (Time)

5 Rounds for time (18:00 Time Cap)

400m Run
15 Overhead Squats (empty bar or PVC pipe)
*modify to 15 Goblet Squats 53/35# as needed

Recovery/Endurance Builder

3-5:00 easy bike @ 70%

Cool Down/Stretch

1:00/1:00 Half Kneeling Hamstring Stretch
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
1:00/1:00 Low Dragon Stretch

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