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WOD

CrossFit WOD, September 9, 2021

By September 8, 2021No Comments

9.9.2021

Warm-up
[3:00-13:00] AMRAP 9:00 for Quality
1:00 Cardio Choice
8/8 Quadruped Thoracic Rotations
5 Crab Lift (2sec pause at extension)
:15sec Deadhang + :15sec Active Hang
10 Alternating Low Lunge Mountain Climber (1sec pause in lunge)

Specific Prep
[13:00-21:00] -3 Kip Swings + Pause in Active + 3 Kip Swings
-6 Elevator Kipping Pull-up, (increase pull elbow bend on each kip)
*by 4th rep should be chin over bar
-Chest to Bar Singles as jump + kip and chest to bar
-Work on linking them together by pausing at chest then pushing away and coming back to controlled extension in the kip

Metcon
[21:00-55:00]
Burn After Reading (4 Rounds for reps)
4 Sets

6 Minute AMRAP
13 Pull-Ups or 10 Strict Pull-Ups
13/10 Cal Bike
10 Lateral Burpees over Rower
13/10 Cal Row
REST 3 Minutes between each set

Open/RX+: Chest to Bar Pull Ups, 15/12 Cal Bike, 12 Burpee Over Erg, 15/12 Cal Row

CC: SUSTAIN/PACER
*The focus on this one is finding a hard sustainable pace that is just that. Athletes should be challenged to make each interval and finish within the time frame. The scheduled rest in here is built in to allow athletes the necessary recoup time to get set and hit again!
Burn After Reading (BUILD) (4 Rounds for reps)
4 Sets
6 Minute AMRAP
13 Ring Rows
10/8 Cal Bike
10 Lateral Burpees over Rower
10/8 Cal Row

Rest 3:00 Minutes between each set

Cool Down/Stretch
[55:00-60:00] 1min Couch Stretch (each side)
1min Prayer Stretch
1min Rig Crossbody Lat Stretch (each side)

Conditioning EXTRA
Metcon (Time)
3 miles easy pace

Accessory Work
Metcon (Time)
Dual DB Bicep Curls 35/25#
21-18-15-12-9
*between rounds
Bear Hug Carry w/ sandbag or D-ball (heavy)

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