30. Oct
CrossFit WOD, October 30, 2023
CrossFit – Mon, Oct 30
Warm up
<p>7s </p><p>hip halo</p><p>2 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><p> </p><p>2 Sets<br />1:00 Row (moderate)<br />10 Hanging Scap Retraction<br />10 Scap Push Up<br />5 Tempo Dumbbell Push Up<br />5 Tempo Banded Strict Pull Up</p>
Back Squat (3-3-2-2-1-1-1)
<p>3 Back Squat @ 6/10 RPE<br />3 Back Squat @ 7/10 RPE<br />2 Back Squat @ 8/10 RPE<br />2 Back Squat @ 9/10 RPE<br />1 Back Squat @ 10/10 RPE<br />1 Back Squat @ 8/10 RPE<br />1 Back Squat @ 9/10 RPE</p>
I am the pumpkin king (AMRAP – Reps)
<p>AMRAP 10 minutes<br />10 Ring Push Ups – or deficit push ups<br />1 Legless Rope Climb (15ft) or 2 legged rope climbs</p>
Accessory work
<p>3 Bench Press @ 6/10 RPE<br />3 Bench Press @ 7/10 RPE<br />2 Bench Press @ 7.5/10 RPE<br />2 Bench Press @ 8/10 RPE<br />1 Bench Press @ 8.5/10 RPE<br />1 Bench Press @ 9/10 RPE<br />1 Bench Press @ 9.5/10 RPE</p><p> </p><p>3 Deadlift @ 6/10 RPE<br />3 Deadlift @ 6.5/10 RPE<br />2 Deadlift @ 7/10 RPE<br />2 Deadlift @ 8/10 RPE<br />1 Deadlift @ 8.5/10 RPE<br />1 Deadlift @ 9/10 RPE<br />1 Deadlift @ 9.5/10 RPE</p>