Workout of the Day

  1. Home
  2. Workout of the Day
  3. CrossFit WOD, November 11, 2022
11. Nov
Uncategorized

CrossFit WOD, November 11, 2022

11-11-22

Warm-up
1. Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation
3. Squat Prep
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)

Back Squat (6×1)
Back Squat 6×1
6×1 @86% 1RM Back Squat

Scoring: Load

Front Squat (Weight)
Front Squat 5×3
5×3 @80% 1RM Front Squat

Scoring: Load

Bert (Time)
Bert
50 Burpees
400 Meter Run
100 Push-Ups
400 Meter Run
150 Walking Lunges
400 Meter Run
200 Air Squats

Accessory Work
Accessory Finisher
4 Sets (Not For Time)
10 V-Up
15 Superman
20 Hollow Rocks

Scoring: Checkbox

4 sets
1 Legless rope climb (15’)
5 Sandbag cleans (150/100)
1 Legless rope climb (15’)
5 Sandbag cleans (150/100)
1 Legless rope climb (15’)
-rest 1:1 b/t sets-