CrossFit WOD, October 12, 2021

by | Oct 10, 2021 | WOD

Tuesday, October 12th 2021

Warm-up
A. General
2 rounds @increasing intensity on each round
30 sec Row or Bike or Run
30s Scorpions
5/5 Dead bug

B. Mobility
Prayer stretch with foam roller
2 x 7-10 PNF breaths:
Contract on the inhale, relax + lengthen on the exhale

C. Specific
3 sets
5-7 Box or floor supported ring muscle ups*
3 Russian dips or russian push-ups
*Use this for coaching skill practice
Advanced:
Intermediate:
Beginner:

Gymnastics
Metcon
EMOM 8minutes
Min 1: 3-5 Ring mu
Min 2: 3-5 Russian Dips

Scaling options
Beginner
EMOM 8
Min 1: 3-5 False grip ring rows
Min 2: 3-5 Russian Push-ups or Hand elevated push-ups

Intermediate
EMOM 8
Min 1: 3-5 Box Transition Ring mu
Min 2: 3-5 Russian Dips- feet supported

COMP
Every 3 minutes for 15 minutes
4-6 Russian Dips
6-9 Ring mu
Rest as needed

Metcon
Metcon (Time)
5 rounds
10/7 Strict HSPU
20/16 Cal Bike/Row/Ski

Score: Time
TC: 12mins

Scaling options
Beginner
5 rounds
10 DB press @light-moderate
12/9 Cal Bike/Row/Ski

Intermediate
5 rounds
10/7 Kipping HSPU / piked hspu
20/16 Cal Bike/Row/Ski

COMP
5 sets
7/5 Deficit Strict HSPU @ 42"
20/16 Cal Assault bike
Rest 2mins between rounds

Extra Accessory
Metcon
Pike pulls with feet on rower
3 x 4-6 reps

Goal: Gymnastics compression to increase ability in positions