WOD

TODAY'S WOD

Workout of the Day

CrossFit - Sat, Sep 23

Warm-up

A. General

1 min Row or Bike

30s Quadruped Thoracic rotation / side: https://youtu.be/QWwiOHexU8I

5/5 Dead bug

(Hold every rep for 3 seconds)

B. Activation

3 sets

3 Banded Snatch Sots press + 7 Banded OH Squats

5 Scap pushes + 3 Burpees

5 Scap pulls + 3 Pause ring rows

5 RDL’s + 3 Muscle cleans

5 Hang RDL’s + 3 Hang cleans + 3 front squats

C. Specific

4-2 reps of:

(2 rounds decreasing)

OH Squat

Burpee box jump over

power clean

Burpee pull-up

hang squat clean

Burpee over bar

50ft butt kicks + 50m Run

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 21 minutes

21 OH Squats 95/65 lbs

21 Burpee box jump overs 30/24"

21 Power cleans 115/75 lbs

21 Burpee pull-ups

21 Hang squat cleans 135/95 lbs

21 Burpee over bar

200m recovery jog / 1 min recovery machine

Score: Rounds & Reps

KG: 43/30, 52/35, 60/43

Scaling Options

Beginner

14 OH Squats @ 45/35

14 Burpee step over bar

14 Power cleans @ 45/35

14 Burpee

14 Hang squat cleans @ 45/35lbs

14 Down & up (half Burpee)

200m recovery jog / 1 min recovery machine

Intermediate

21 OH Squats @ 75/55 lbs

21 Burpee box jump overs @ 24/20"

21 Power cleans @ 95/65 lbs

21 Burpee jumping pull ups

21 Hang squat cleans @ 115/75lbs

21 Burpee over bar

200m recovery jog / 1 min recovery machine

Team Workout (AMRAP - Rounds and Reps)

In teams of 2, you go I go, split work as desired

AMRAP 14 minutes

21 OH Squats 95/65 lbs

21 Burpee box jump overs 30/24"

Rest 2 minutes

AMRAP 14 minutes

21 Power cleans 115/75 lbs

21 Burpee pull ups

Extra Accessory

Grip Work (Checkmark)

Bar dead hang

3-4 sets 20-30 seconds

Rest 15 seconds between sets

WOD

CrossFit - Sat, Sep 23

Warm-up

A. General

1 min Row or Bike

30s Quadruped Thoracic rotation / side: https://youtu.be/QWwiOHexU8I

5/5 Dead bug

(Hold every rep for 3 seconds)

B. Activation

3 sets

3 Banded Snatch Sots press + 7 Banded OH Squats

5 Scap pushes + 3 Burpees

5 Scap pulls + 3 Pause ring rows

5 RDL’s + 3 Muscle cleans

5 Hang RDL’s + 3 Hang cleans + 3 front squats

C. Specific

4-2 reps of:

(2 rounds decreasing)

OH Squat

Burpee box jump over

power clean

Burpee pull-up

hang squat clean

Burpee over bar

50ft butt kicks + 50m Run

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 21 minutes

21 OH Squats 95/65 lbs

21 Burpee box jump overs 30/24"

21 Power cleans 115/75 lbs

21 Burpee pull-ups

21 Hang squat cleans 135/95 lbs

21 Burpee over bar

200m recovery jog / 1 min recovery machine

Score: Rounds & Reps

KG: 43/30, 52/35, 60/43

Scaling Options

Beginner

14 OH Squats @ 45/35

14 Burpee step over bar

14 Power cleans @ 45/35

14 Burpee

14 Hang squat cleans @ 45/35lbs

14 Down & up (half Burpee)

200m recovery jog / 1 min recovery machine

Intermediate

21 OH Squats @ 75/55 lbs

21 Burpee box jump overs @ 24/20"

21 Power cleans @ 95/65 lbs

21 Burpee jumping pull ups

21 Hang squat cleans @ 115/75lbs

21 Burpee over bar

200m recovery jog / 1 min recovery machine

Team Workout (AMRAP - Rounds and Reps)

In teams of 2, you go I go, split work as desired

AMRAP 14 minutes

21 OH Squats 95/65 lbs

21 Burpee box jump overs 30/24"

Rest 2 minutes

AMRAP 14 minutes

21 Power cleans 115/75 lbs

21 Burpee pull ups

Extra Accessory

Grip Work (Checkmark)

Bar dead hang

3-4 sets 20-30 seconds

Rest 15 seconds between sets

At CrossFit Lowell, our priority is your success, regardless of abilities, history, injury, or limitations. We believe in pushing past the margins of individual experience to become better at what will come your way, from lifting a week’s worth of groceries to surviving a bear chase and everything in between.

Call us: (978) 710-8280

info@crossfitlowell.com

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