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WOD

CrossFit WOD, October 6, 2021

By October 5, 2021No Comments

10.6.2021

Warm-up
[3:00-15:00] 2 Rounds
:30sec Jump Rope
6/6 Single Leg Crossbody RDL
4 Walking Inchworms
:30sec KB Deadbug
10 Alternating Bird-Dogs (2sec pause at ext)
:20sec/:20sec Side Plank

Specific Prep
[15:00-18:00] Load bar with very light weight
20 second in start position with slack pulled out of bar
5 DL @ 5152 – Practicing on perfect positioning as you move through the movement

Weightlifting
[18:00-38:00]
Deadlift (1RM)
Deadlift (5RM)

Specific Prep
[38:00-43:00] 20s singles + 40s doubles
+
Build to working weight

Metcon
[43:00-55:00]
Hamster Fire (Time)
4 Rounds for Time [12:00 Time Cap] 75 Double Unders
15 Deadlifts 225/155#

Open/RX+: 275/185#

CC: THRESHOLD/PUSH
Time Domain: 6:00-9:00
Coaches Notes
*The focus today is on testing our ability to handle localized overload on the hamstrings/hinge pattern. Double Unders are in place to keep the heart rate high, give a slight reprieve on the hamstrings, but at a dose that only allows for minimal rest before the next set of Deadlifts.
Hamster Fire (BUILD) (Time)
4 Rounds for Time
100 Single Unders
15 Deadlifts @ 70% of 5RM

Cool Down/Stretch
[55:00-60:00] 1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
2:00 Seated Straddle
2:00 Saddle

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