CrossFit WOD, October 2, 2022

by | Sep 30, 2022 | WOD

Sunday, October 2nd 2022

Warm-up
A. Activation
3 sets
5/5 Single arm DB floor press
3 Dynamic push-ups
5/5 Single leg hip thrusts @ ascending
*DB in lap

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

C. Gymnastics Specific
Take 5 or so minutes for the HS walk to practice progression written below and another 5 or so for the Pistol

Weightlifting
Metcon (Weight)
EMOM 18minutes
1. 5 Bench Press @ 70%
2. 10 Hip Thrusts w/ DB in Lap

TC: 18 min
Score: Weight

Scaling Options
Beginner
1. 5 Bench Press @ moderate
2. 10 Glute Bridge

Intermediate
As Written

Perform
N/A

Gymnastics
Metcon (Checkmark)
1. Class Practice 10 minutes

HS walk:
– Shoulder tap, feet against wall or box
– Freestanding Handstand
– Spotted HS walk

Pistol:
– Pistol to low box
– Assisted with Band
– Heel elevated

Metcon (Distance)
Max distance unbroken HS walk
Metcon (AMRAP – Reps)
Max rep pistols in 2 minutes

TC: 14 min
Score: Distance, Reps

Scaling Options
Beginner
1. Max Distance OH DB Carry @moderate
2. Max Pistols to a box in 2 min

Intermediate
1. Max Time HS Hold Against Wall
2. Max Heel Lock Pistols

Perform:
N/A

Extra Accessory
Metcon (Time)
Skierg or Bike

12/8 Cal ALL OUT
15 recovery Air squat
12/8 Cal ALL OUT
15 recovery Air squat
12/8 Cal ALL OUT
15 recovery Air squat
12/8 Cal ALL OUT
15 recovery Air squat
12/8 Cal ALL OUT

If you have time, you can definitely include this in the class!