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WOD

CrossFit WOD, September 7, 2021

By September 6, 2021No Comments

9.7.2021

Warm-up
[3:00-15:00] 2 Sets, for Quality
6 Plank + Down Dog Toe Touches (pause 2sec at plank each time)
50ft/50ft KB Bottoms Up Waiters Walk
:20sec Extended Reverse Plank Bridge
+
2 Sets, for Quality
1:00 Bike, increase intensity each set
8/8 Empty Bar Split Stance Romanian Deadlift (video shows DBs, just use bar)
6 (Inchworm Push-Up + Squat)

Specific Prep
13:00-20:00] Empty bar DL @31X1 to practice tempo x 3 reps
Add some weight
3 more reps @31X1
Add some more weight
3 more reps @ 31X1
+
Build to starting weight

Weightlifting
[20:00-35:00]
Deadlift (@31X1; Every 3:00 x 5 Sets)
Set 1: 5 Reps @ ~65% of 1RM
Set 2: 5 Reps @ ~70% of 1RM
Set 3: 3 Reps @ ~75% of 1RM
Set 4: 3 Reps @ ~80% of 1RM
Set 5: 3 Reps @ heavy for the day

BUILD: same reps and tempo-build by feel to a tough set of 3 for the day

Specific Prep
35:00-39:00] Walk through practice rounds
2 rounds (increase pace on 2nd time through):
100m run
4-8 Toes to Bar
2-4 HSPU

Metcon
[39:00-51:00]
Trainwreck (AMRAP – Rounds and Reps)
12:00 AMRAP
200m Run
12 Toe to Bar
9 Kipping HSPU (with up to one abmat -or- 3 wall walks)

Open/RX+: Strict HSPU

CC: PUSH/THRESHOLD
Goal: 4+ Rounds
Choose HSPU and Toes to bar modifications that allow you to stay unbroken through all 12 minutes. If you are not sure next option would be to lower rep count each round.
Trainwreck (BUILD) (AMRAP – Rounds and Reps)
12:00 AMRAP
200m Run
12 Hang Knee Raises -or- 15 Abmat Sit-Ups
6/4 Inchworm + Push Up -or- 3/2 wall walks

Cool Down/Stretch
[51:00-60:00] 90/90 Pec Stretch x 45s/side
Down Dog hold with calf gas pedaling x 1min
Up dog x 1min
Lacrosse Ball Pec Smash out x 30sec/side

Conditioning EXTRA
Metcon (Time)
400m x 4; rest 2:00 between
then
800m x 4; rest 3:00 between
then
1 mile x 1

Accessory Work
Metcon (Weight)
5 sets – Super-set fashion
A1. 6-8 Seated Z Presses @light to moderate weight
A2. (see below)

Round 1,3 and 5 complete:
A2(a): 30 Banded Pull aparts

Round 2,4 and 6 complete:
A2(b): 30 Banded Tricep Extensions

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