CrossFit WOD, October 13, 2021

by | Oct 11, 2021 | WOD

Wednesday, October 13th 2021

Warm-up
A. General
1min Row @ increasing intensity
30s banded Y pull (15s/arm)
30s tall box jumps

B. Specific
2 sets
10/side banded side walk
10 Alternating curtsy lunges
3-5 Barbell elbow rotations, front rack*
3-5 tempo Front squats
*

Strength
Front Squat (5×5 @80%)
Every 3 mins x 5 sets
5 @80%

Score: Weight used across all sets
TC: 15mins

Scaling options
Beginner
Every 3 mins x 5 sets
3-5@moderate

Intermediate
As written

COMP
Front squat
5 x 5 @80%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 mins
7 Thrusters @135/95lbs
48 DU

Rest 4 mins

Metcon (Time)
For time
Rounds and reps completed in previous amrap

KG: 60/40
Score:
1. Rounds + reps
2. Time
TC: 12 mins

Scaling options
Beginner
7 Thrusters @mod-heavy
48 Single unders*
*Attempt a double every 10-20 reps

Intermediate
7 Thrusters @115/75lbs
24 Double unders

COMP
Amrap 4 mins
7 Thrusters @135/95lbs
48 DU
Rest 4 mins
Then,
For time:
Rounds and reps completed in previous amrap

Extra Accessory
Metcon (Weight)
Hip Thrust
3 x 12 @RPE 7
Rest 60-90 seconds between sets