CrossFit WOD, October 30, 2022

by | Oct 28, 2022 | WOD

CrossFit – Sun, Oct 30

Warm-up

A. General

2 min Row @ Easy

3 sets

30 sec hard row

5 Tall box jumps

7 Banded chest rows

B. Mobility

World’s Greatest Stretch

5/5

C. Specific

Speed ramp up:

3 sets

50m Legs only row (arms straight, hips closed)

50m Legs and hips (arms straight)

100m Full stroke sprint @ ascending

Set 1: Moderate

Set 2: Goal Pace

Set 3: Faster than goal pace

*Try and maintain the stroke rate over all three sets in order to put more emphasis on force per stroke.

Conditioning
Metcon (4 Rounds for reps)

Row

4 x 500m@ RPE 8-9/10

Walk 200m Between efforts

TC: 20 minutes

Scaling options

Beginner:

4  x 350m @ RPE 8

Walk 200m

Intermediate:

As written

Metcon
Metcon (Checkmark)

EMOM 12mins

Min 1: 6/6 Bulgarian split squat @ heavy

Min 2: 3 Tall Box jumps

Min 3: 2 Power cleans @80%

Scaling options

Beginner:

Min 1: @light-mod

Min 2: Regular BJ or Jump Squats

Min 3: 3-5 Power cleans @light

Intermediate

As written

Extra Accessory
Metcon (Checkmark)

GHD Back extensions

3 x 25reps