CrossFit WOD, September 7, 2021

by | Sep 5, 2021 | WOD

Tuesday, September 7th, 2021

Warm-up
Warm-up
A. General
Continuous Tabata
*2 intervals per movement

-Bike, Ski, or Row
-Beat swings
-Scap pulls
-Hanging Leg raises (to L-sit)

B. Specific
3 sets
-7 Banded W-Y
-7 Banded T pull aparts
-7 Ring rows + pause

Gymnastics
Metcon (6 Rounds for reps)
Every 2 mins for 12 mins
200m Run
Max rope climbs

Score: Total rope climb reps

Scaling options

Beginner
100m Run
Max Floor rope climbs

Intermediate
200m Run
Max 10ft rope climbs

COMP
4 x amrap 90 seconds
200m Sprint
Max Pegboard of legless rope climb
Rest 60 seconds between each amrap

Metcon
Metcon (6 Rounds for reps)
Every 3 minutes for 18 minutes

10 Burpee box jump overs @30/24"
12/8 Cal Bike/Row/Ski

Score: Each round for time

Scaling options

Beginner
Every 3 minutes for 18 minutes
6-10 Burpee box jump overs @tall
6-10 Cal Bike/Row/Ski

*Make sure athletes here can sprint each round

Intermediate
Every 3 minutes for 18 minutes
8-10 Burpee box jump overs @24/20"
12/8 Cal Bike/Row/Ski

COMP
Every 3 minutes for 15 minutes
10 Burpee D-ball over wall @100/80lbs
12/8 Cal Echo Bike

Extra Accessory
Metcon (Weight)
4 sets
12 Bent over landmine Row (Neutral grip)
12 alternated Elbow plank + knee to elbow**
Rest as needed between sets