CrossFit WOD, September 28, 2022

December 12, 2022
CrossFit WOD, September 28, 2022



2 Rounds
10 Knee Hug +Lunge and Twist
8/8 SL SA Crossbody RDL
:15/:15 Single Leg RDL Iso hold
:20sec Tuck L-Hang
:40sec Forearm Plank

Specific Prep

practice Paloff press Hold 30/s per side
5 Empty bar RDL at workout tempo
Build to a light starting weight for RDL in 1-2 more sets of 3-6 reps



Romanian Deadlift (@31X1; 6 reps x 5 sets; rest 20s)

Paloff Press (30s hold each side ; rest 1:00 )

*start with light load for RDL amd build each set by feel, keeping tempo and from as priority today

**Weightlift is super set so fow will be:
RDL set > Rest :20 > Paloff Press Hold 30 second each side > rest 1:00 . repeat for 5 sets total

***No score needed on Paloff Press

Specific Prep

Practice HS hold against wall for 10-20s and demo plank options for today
Toes to bar prep:
3-5 strict knee raises
3-5 kip swings
3-5 kipping knee raises
3-5 kipping straight leg raises
3-5 toes to bar

build to workout weight on DL



Loose Change (AMRAP - Rounds and Reps)

10:00 AMRAP
Deadlift 185/125#
Toes to Bar
@ 2:00, 4:00, 6:00, 8:00 Complete 30sec Handstand Hold (Wall Supported)
OPEN(RX+): Deadlift 225/155#

Goal: Round of 15 to 18+
The deadlifts today should be at a load that allows us to go unbroken through the round of 9, then working into quick short sets on the 12s and up.
We are looking to find a Toe to Bar modification that allows for development of the kip swing and maintaining sets of 3 or higher.
For the Handstand Hold, this does not have to be unbroken, but should be done in 2 sets or less. We can scale to feet on a box pike handstand hold, or tall plank hold as a good modification.

Loose Change (BUILD) (AMRAP - Rounds and Reps)

10:00 AMRAP
Deadlifts (115/85#)
Abmat Sit-Ups -or- Hanging Knee Raises
@ 2:00, 4:00, 6:00, 8:00 Complete 30sec Tall Plank

Cool Down/Stretch

:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose

Continue Reading

pushpress gym management software for boutique gyms and fitness studios