CrossFit WOD, September 26, 2022

by | Sep 24, 2022 | WOD

Monday, September 26th 2022

Warm-up
A. General
1 min row or bike @easy
5 Inchworms
45 sec row or bike @mod
7 mini band wall slides
30 sec row or bike @hard
10 alternating Y arm raises
* bent over*

B. Ring Muscle up skill practice
3 x 3-7 reps

Beginner:
-False grip ring row
-muscle up, sit-up drill*
-Floor Transition ring mu
*

Intermediate:
-Hips to rings:
-Box transition ring mu:

Advanced:
-Snap back ring beat swing*
-Towel ring mu (pinch between feet)
*

Gymnastics
Metcon (AMRAP – Rounds)
"Small Apollo"
Get to 30 RMU in as little UB sets as possible

TC: 15 min
Score: Number of sets

Scaling options
Beginner:
In as few sets as possible
30 Ring Rows
30 Bench Dips

Intermediate
In as few sets as possible
20 Band assisted Strict RMU dips (Seated)

Perform:
"Apollo"
Get to 50 ring mu in as little sets as possible

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
10-20-30-40-50-…
Double-unders
9-12-15-18-21
Thrusters 95/65 lbs

KG: 45/30 KG
TC: 10 min
Score: Rounds and Reps

Scaling Options
Beginner
Single unders
Thrusters @ empty bar

Intermediate
DU or SU
Thrusters 75/55 lbs

Perform
Amrap 10
2-4-6-8-10-12…
Burpee box jump over @30/24"
Thrusters @95/65 lbs
*Burpees are box facing

Extra Accessory
Metcon (Checkmark)
3 sets
10 Body Saw
30 Band lat pull down @light band
Rest as needed between sets