14. Nov
CrossFit WOD, November 14, 2022
CrossFit – Mon, Nov 14
Warm-up
<p>2:00 bike at increasing speed</p><p>3 sets<br />3 No Hand (Zombie) Front Squats<br />3 2 second Pause Front Squats<br />3 One and a quarter Front Squats<br />3 In the Hole Front Squats (last rep is a 10 second negative)</p><p>2 sets before the workout</p><p>1:00 Row OR Bike (moderate)<br />20 Step Back Lunge<br />25 Single Under<br />20 Shrugs in Handstand Hold</p>
Front Squat (TEST TIME!!!
)
)
<p>Take 20:00 to find your 1 RM </p>
Lightning McQueen (2 Rounds for reps)
<p>2 Sets<br />2 Rounds<br />50’ Front Rack Walking Lunge (2×50/35)<br />50 Double Unders<br />50’ Handstand Walk<br />50 Double Unders<br />-Rest 5 minutes b/t sets-</p><p>Option 2</p><p>2 Sets<br />2 Rounds<br />50’ Front Rack Walking Lunge (2×35/25)<br />50 Double Unders Att or 100 Singles<br />3 Wall Walks<br />50 Double Unders Att or 100 Singles<br />-Rest 5 minutes b/t sets-</p>
<p>Time Cap = 8:00 per set</p><p>(a set is 2 rounds)</p>
Accessory Work
<p>For time:</p><p>100 Ab Mat situps</p>