CrossFit WOD, November 7, 2022

by | Nov 5, 2022 | WOD

CrossFit – Mon, Nov 7

Warm-up

A. General

2 sets

30 second Bike/Row/Ski

10 rotating scorpions

3/3 Hanging scapular cars

https://youtu.be/kemNMkpJ2WM?t=20

B. Specific Activation

3 sets

20 Hollow rocks

5 Aggressive Ring or bar beat swings

C. Specific Skill work

On the low rings

Snap pull + Transition

3 x 2 + 2

https://youtu.be/8hyFclpW8hM

Gymnastics
Metcon (4 Rounds for reps)

4 sets

3 DB Glute Bridge Floor Press 2×50/35lbs

3-5 Ring Muscle-ups

5-7 Strict Ring dips

KG:22.5/15 KG

TC:15 min

Score: Reps

Scaling Options

Beginner

3 DB floor Press 2×20/10lbs

3-5 Ring row/Assisted strict pull ups

5 Bench Dips

Intermediate

3 DB Glute Bridge Floor Press @2×35/25

3-5 Band Assisted Strict RMU

5-7 Assisted Ring Dips

Perform

5 sets

3 Bench press @Heavy

3-5 Ring muscle ups

5-7 Strict Ring dips

Rest 3mins

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 14minutes

6 DB clean 2×50/35 lbs

10 TTB

60 Double-unders

KG: 22.5/15 KG

TC: 14 min

Score: Rounds and Reps

Scaling Options

Beginner

6 DB clean @2×25/15

10 Hanging Knee Raises

40 Single-unders

Intermediate

6 DB clean @2×35/25 lbs

10 Toes to Eye Level

60 Single-unders or 30 Double Unders

Perform

6 DB clean @2×70/50 lbs

10 TTB

60 Double-unders

Extra Accessory
Metcon (Weight)

Neutral grip DB Skull crushers

3 x 15 reps

Rest 60 seconds between sets