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WOD

CrossFit WOD, November 13, 2021

By November 12, 2021No Comments

11.13.2021

Warm-up
[3:00-15:00] Complete For Quality
400m Run (both partners run together passing back and forth the medball)
Medball Partner Sit-Up Toss x :30sec Each Partner
Medball Rotational Partner Toss x :30sec Each Side
Medball Russian Twist Toss x :30sec
Plank Alternating Medball Taps x :30sec
400m Run (both partners run together passing back and forth the medball)

Specific Prep
[17:00-25:00] 3 Rounds
10 Medball Front Squats
10 Empty Barbell RDLs
:30sec HS Hold
+
2 Rounds
10 Wall Balls
10 Deadlifts w/moderate load
3-5 Strict Handstand Push- Ups or Pike Push-Ups
+
1 Round
10 Wall Balls
6 Deadlifts with working weight
4 Strict Handstand Push-Ups or Push Ups

Metcon
[25:00-47:00]
The Battle Training (AMRAP – Rounds and Reps)
22:00 AMRAP w/ Partner
100 Wall Balls 20/14#
75 Deadlifts 185/125#
50 Handstand Push- Ups

Open/RX+: 225/155#

CC: GRIND
Goal: 2 Rounds +/- 20 Reps
*splitting the workload in anyway you want with the goal of getting as many reps as possible.
The Battle Training (BUILD) (AMRAP – Rounds and Reps)
22:00 AMRAP w/Partner
100 Wall Balls 14/10#
75 Deadlifts 135/95
50 Push Ups
Metcon (Time)
[50:00-60:00] 2:00 Handstand Hold (wall supported)
100 Banded Good mornings
75 Empty Barbell Z-Press
50 Hammer Curls

These are all accumulated reps, done in order just like a chipper. We can come off the all as many times as needed, but maintaining a quality position and accumulating 2:00 is the goal here. For the banded good- mornings just focus on a good rhythm and movement throughout.
The empty barbell z-press will begin to burn at around 20-25 reps in. Stay on it and try to keep big sets.

Cool Down/Stretch
1:00/1:00 Couch Stretch 1:00/1:00 Single Leg Forward Fold
10/10 Side Lying Thoracic Rotations
2:00 Standing Straddle w/ weight

EXTRA Competitor WOD
Snatch Balance + OHS (1+2; Tough set in 12:00)
Deadlift (10 reps; Every 3:00 x 4 sets )
All sets TnG reps w/ 60-65%
Metcon (Time)
5 Sets
400m run
10 Clusters 135/95#
15 Box Facing Burpee Box Jump Overs 24/20”
Rest 2:00 B/T Sets

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