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WOD

CrossFit WOD, October 11, 2021

By October 10, 2021No Comments

10.11.2021

Warm-up
AMRAP 9:00 For Quality
1:00 Bike
5 No Dip Muscle Clean and Press (Empty Barbell)
5 Dual DB Squat Cleans
5 Tall Box Jumps
:20-:30 Handstand Hold (Wall Supported) -or- plank hold 30s

Specific Prep
[15:00-20:00] 5:00 Quality Practice as Coach Led

High Hang Muscle Clean
Tall Clean w/Pause in Catch
Hang Muscle Clean
High Hang Clean w/Pause in Catch

*Athletes can stay with empty barbell or add weight as they go…

Weightlifting
[23:00-37:00]
High Hang Clean + Hang Clean (Every 2:00 x 7 Sets)
FIT/OPEN: Full Squat on cleans today
BUILD: Power on cleans today
2+2, x 3 Sets @ 60%
2+1, x 2 Sets @ 65%
1+2, x 2 Sets @ 70%

*High Hang = Hip Crease
*Hang =Top of the Knee

2+2 = 2 From High Hang + 2 From Hang
2+1 = 2 From High Hang + 1 From Hang
1+2 = 1 From High Hang + 2 From Hang

Specific Prep
[37:00-43:00] 2 Rounds
:20sec Bike
4 Burpee Box Jump Overs
6 DB Thrusters

**Everyone needs to get used to and feel what it’s like going from bike to box jumps

Metcon
[43:00-56:00]
Johnny Cage (4 Rounds for reps)
2:30 AMRAP x 4 Sets
14/11 Calorie Assault Bike
8 Burpee Box Jump overs 24/20”
With Time Remaining:
Max Dual Dumbbell Thrusters 35/25#

REST 1:00

Open/RX+: 14/11 Cal, 10 Burpee Box Jump Overs, Thruster 50/35#

CC: SPRINT
Goal: 10+ Reps/Round
*Focus today is a on a little high heart rate while maintaining tension and stability during the thrusters. We want athletes to come off the bike in under a minute, finish the burpee box jump overs in 40-50seconds and have 30seconds or so to hit DB Thrusters to finish off each AMRAP.
Johnny Cage (BUILD) (4 Rounds for reps)
2:30 AMRAP x 4 Sets
10/8 Calorie Bike
8 Burpee Box Step-Ups 24/20”
With Time Remaining:
Max Dual Dumbbell Thrusters 25/15#

REST 1:00

Cool Down/Stretch
60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Barbell Adductor Stretch
2min Prayer Stretch

Accessory Work
Metcon (Weight)
3 Sets, Big Set
A1. 10 Reverse Nordic
A2. 8-10 Glute Ham Raises or Nordic Curls
A3. 10 Barbell Cossack Squats (5/5) *light to moderate load

rest as needed

EXTRA Competitor WOD
Push Jerk (3 sets: 9-6-3-9-6-3)
3 Sets:
9 Reps @ % + Rest :45
6 Reps @ % + Rest :30
3 Reps @ % + Rest 1:00
9 Reps @ % + Rest :45
6 Reps @ % + Rest :30
3 Reps @ % + Rest 3:00

Set 1: 9: 65% / 6: 70% / 3: 75%
Set 2: 9: 70% / 6: 75% / 3: 80%
Set 3: 9: 70% / 6: 75% / 3: 82%

Back Squat & Front Squat EMOM (EMOM 10:00; 6 back squat / 4 Front Squat)
1: 6 Back Squat Squats
2: 4 Front Squats

*To be complete at 75-80% of Front Squat Max
*Alt. BS min 1, FS min 2

Metcon (2 Rounds for reps)
8:00 AMRAP
15/12 Cal Row
50ft Sled Push
50ft Sled Pull (backwards pull)
Load: Moderate Heavy

Rest 5:00
—-
8:00
15/12 Cal Row
100ft Sandbag Carry *Go Heavy

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