TODAY'S WOD

Workout of the Day

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

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

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