26. Oct
CrossFit WOD, October 26, 2023
CrossFit – Thu, Oct 26
Warm up
<p>7s</p><p>hip halo</p><p>Burgener clean</p><p>2-3 Sets<br />1:00 Jog<br />:30 Run (build from moderate to fast)<br />5 Inchworms<br />5 Kettlebell Swing (moderate to heavy)</p>
Hang Clean (3-2-1-3-2-1-1)
<p>3 Hang Pause In the Hole Clean @ 6/10 RPE<br />2 Hang Pause In the Hole Clean @ 7/10 RPE<br />1 Hang Pause In the Hole Clean @ 8/10 RPE<br />3 Hang Pause In the Hole Clean @ 7/10 RPE<br />2 Hang Pause In the Hole Clean @ 8/10 RPE<br />1 Hang Pause In the Hole Clean @ 9/10 RPE<br />1 Hang Pause In the Hole Clean @ 9+/10 RPE<br /><br />*Hang is from below the knee.</p>
Vincent Van Gogh (Time)
<p>800m Run @ highest, sustainable effort<br /><br />-rest 3 minutes-<br /><br />30 Calorie Row<br />30 Devil Press (2×50/35)<br />30 Calorie Row<br /> </p><p>8 min cap on run</p><p> 10 min cap on row/devil press</p>
Accessory work
<p>2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE<br />2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE<br />2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 6/10 RPE<br />2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 6/10 RPE</p><p> </p><p>AMRAP 30 Minutes<br />500m Bike Erg<br />20 Lateral Box Step Ups<br />500m Bike Erg<br />15 Ring Rows<br />500m Bike Erg<br />10 Strict Handstand Push Ups</p>