CrossFit WOD, September 29, 2021

By
testing_admin
December 12, 2022
CrossFit WOD, September 29, 2021

9.29.2021



Warm-up

[3:00-15:00]
2 Rounds (For Quality)
1:00 Row Easy
10/10 Leg Swings (medially/laterally) + (Forward/Back )
15m Toy Soldiers
15m Walking Quad Stretch
200m Run

Specific Prep

[15:00-20:00]
5 Burpees
150m row
5 burpees
200m run

Metcon

[20:00-50:00]

Crazy Handful of Nothin' (Time)

For Time: (30:00 TIME CAP)
2k Row
30 Burpees
1000m Run
30 Burpees
500m Row
CC: Sustain/Pacer
Goal: Men 17:00-22:00, Women 19:00-24:00

Crazy Handful of Nothin' (BUILD) (Time)

For Time: (30:00 TIME CAP)
1500m Row
30 Burpees
750m Run
30 Burpees
250m Row

Cool Down/Stretch

[50:00-60:00]
2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min couch stretch (each side)
2min Single leg Forward Fold (each side)

Accessory Work


Metcon (Weight)

3 Sets, for Quality
100ft Dual KB OH Carry
20 Weighted Calf Raises
:30sec Sorenson Hold

Load: Choice

Barbell / Extra Strength


Front Squat (@10X1; 2-2-2-2-2; rest as needed)

2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
2RM

Romanian Deadlift (@32x1; 3 Sets x 5 Reps)

All sets @ moderate load

Close Grip Bench Press (@30x1; 3-2-2-2; rest as needed)

3 Reps @ 70%
2 Reps @ 75%
2 Reps @ 80%
2RM

Continue Reading

pushpress gym management software for boutique gyms and fitness studios