27. Oct
CrossFit WOD, October 27, 2023
CrossFit – Fri, Oct 27
Warm up
<p>7s</p><p>hip halo</p><p>2 Sets<br />:40 Row (moderate)<br />10 Tempo Banded Good Morning<br />5 Dumbbell Single Arm High Pull (each arm, moderate)<br />5 Dumbbell Single Arm Press (each arm, light)<br />10 Hanging Scap Retractions<br />5 Kip to Swing<br />-Then-<br />Warm Up to barbell weights<br />Perform 2-3 reps of each gymnastic movement once you hit the workout weight.</p>
Back Squat (8×1)
<p>1 Back Squat @ 6/10 RPE<br />1 Back Squat @ 6.5/10 RPE<br />1 Back Squat @ 7/10 RPE<br />1 Back Squat @ 7.5/10 RPE<br />1 Back Squat @ 8/10 RPE<br />1 Back Squat @ 8.5/10 RPE<br />1 Back Squat @ 9/10 RPE<br />1 Back Squat @ 9+/10 RPE<br />*50 Yard Build Up Sprint after each set.</p>
Pablo Picasso
<p>Partner Workout<br />2 Rounds For Time<br />8 Synchro Deadlift (225/155)<br />8 Synchro Bar Muscle Ups<br /><br />-rest 2 minutes-<br /><br />2 Rounds For Time<br />16 Synchro Hang Power Clean (135/95)<br />16 Synchro Chest to Bar Pull Ups<br /><br />-rest 2 minutes-<br /><br />48 Synchro Shoulder to Overhead (135/95)<br />48 Synchro Pull Ups</p><p>7 min cap per set</p>
Accessory work
<p>No accessory today</p>