13. Oct
CrossFit WOD, October 13, 2023
CrossFit – Fri, Oct 13
Warm up
<p>7s</p><p>hip halo</p><p>shoulder warm up </p><p> </p><p>3 Sets<br />Row (moderate)<br />10 PVC Pass Through<br />5 PVC Squat Snatch<br />10 PVC Overhead Squat<br />5 Box Jump w/Step Down (low height)<br />10 Hanging Scap retractions<br />5 Kip to Swing brining hips closer to the bar<br />-Then-<br />Warm Up to Overhead Squat weight.</p>
Push Press (5-4-3-2-1-6-6)
<p>5 Push Press @ 6/10 RPE<br />4 Push Press @ 6.5/10 RPE<br />3 Push Press @ 7/10 RPE<br />2 Push Press @ 7.5/10 RPE<br />1 Push Press @ 8/10 RPE<br />6 Push Press @ 7/10 RPE<br />6 Push Press @ 8/10 RPE</p>
Cup Cake Wars (Time)
<p>Partner Workout<br />2 sets:<br />2 Rounds<br />15 Overhead Squats (95/65)<br />10 Box Jumps (24/20) (no rebound)<br />5 Bar Muscle Ups<br />-rest while partner goes (or 1:1) </p><p>6 min cap per set</p>
Accessory work
<p>3 Sets<br /><br />10 Single Leg Candle Stick (5 each leg)<br />7 Renegade Row (Dumbbell Push Up + Dumbbell Right Arm Row + Dumbbell Push Up + Dumbbell Left Arm Row = 1 rep)<br />40 Double Kettlebell Flutter Kick (hold kettlebells overhead)</p><p> </p><p>3 Tempo Back Squat @ 7/10 RPE<br />3 Tempo Back Squat @ 7/10 RPE<br />3 Tempo Back Squat @ 7/10 RPE<br />3 Tempo Back Squat @ 7/10 RPE<br />3 Tempo Back Squat @ 7/10 RPE<br /><br />*Tempo is 3 seconds down, 3 second pause in the bottom</p>