CrossFit WOD, November 6, 2022

by | Nov 4, 2022 | WOD

CrossFit – Sun, Nov 6

Warm-up

A. General

6mins Row

@top of every 2 mins:

5 Banded rows + 10 Good Mornings

B. Mobility

Single leg deficit calf raise

30 sec/side

https://youtu.be/yEISAXTM680

C. Specific

3 sets

10 KB SDHP

15 sec/leg of single leg plate hops

5 Beat swings + 5 V-ups

6 Alternating Cossack Squats

Metcon
Metcon (Time)

For time

100 KB SDHP 24/16kg

100 Box jump overs 24/20″

100 TTB

100 Goblet Squats 25/16kg

Score: Time

TC: 40mins

Scaling options

Beginner

60 KB SDHP @ 12/9kg

60 Box jump 20/Plate Hop

60 Hanging Knee Raise

60 Goblet Squats @12/9kg

Intermediate

80 KB SDHP @16/12KG

80 Box jump overs @24/20″

80 Toes to eye level

80 Goblet Squats @16/12KG

Extra Accessory
Metcon (Checkmark)

Unilateral quadruped Hip extensions

3 x 12/12

Hold 5 seconds every 4 reps