16. Oct
CrossFit WOD, October 16, 2023
CrossFit – Mon, Oct 16
Warm up
<p>7s </p><p>hip halo</p><p>3. Barbell Prep</p><p>3 Sets:<br />5 Lateral Box Step Ups (each side)<br />5 Russian baby makers<br />5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)</p>
Back Squat (5-3-1-5-3-1-1-1)
<p>5 Back Squat @ 6/10 RPE<br />3 Back Squat @ 7/10 RPE<br />1 Back Squat @ 8/10 RPE<br />5 Back Squat @ 7/10 RPE<br />3 Back Squat @ 8/10 RPE<br />1 Back Squat @ 9/10 RPE<br />1 Back Squat @ 9+/10 RPE<br />1 Back Squat @ 9+/10 RPE<br /><br />9+/10 RPE = A challenging rep, but you should feel that you could have done 1 more rep</p>
Phase 10 (Time)
<p>10 Rounds<br />200m Run<br />3 Ring Muscle Ups</p><p>18 min cap</p>
Accessory work
<p>5 Bench Press @ 6/10 RPE<br />3 Bench Press @ 7/10 RPE<br />1 Bench Press @ 8/10 RPE<br />5 Bench Press @ 7/10 RPE<br />3 Bench Press @ 8/10 RPE<br />1 Bench Press @ 9/10 RPE<br />1 Bench Press @ 9+/10 RPE<br />1 Bench Press @ 9+/10 RPE</p><p> </p><p>5 Deadlift @ 6/10 RPE<br />3 Deadlift @ 7/10 RPE<br />1 Deadlift @ 8/10 RPE<br />5 Deadlift @ 7/10 RPE<br />3 Deadlift @ 8/10 RPE<br />1 Deadlift @ 9/10 RPE<br />1 Deadlift @ 9+/10 RPE <br />1 Deadlift @ 9+/10 RPE</p>