06. Oct
CrossFit WOD, October 6, 2022
10-6-22
Warm-up
Metcon (Time)
water is wild
"Water is Wild"
14:00-46:00
14:00-46:00
4 Sets: (1 set every 8 minutes)
200m Run
10 Dumbbell Box Step Overs (1×50/35) (24"/20")
20 GHD Sit Ups
10 Dumbbell Box Step Overs (1×50/35) (24"/20")
200m Run
Scoring: Time
Metcon (Checkmark)
EMOM 4 Minutes
Odd minute: 20 Pistols [ALL 10 on one leg THEN all 10 on the other leg] Even minute: 10 Burpee to 6" target
Odd minute: 20 Pistols [ALL 10 on one leg THEN all 10 on the other leg] Even minute: 10 Burpee to 6" target
– rest 2 minutes between EMOMs –
EMOM 4 Minutes
Odd minute: 10 Burpee to 6" target
Even minute: 10 Strict Pull Ups
Scoring: Checkbox
Accessory Work
Clean Pause Pull + Pause Power Clean + Clean + Jerk 5×4
1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6" Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 6.5/10 RPE
1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6" Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 7/10 RPE
1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6" Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 7.5/10 RPE
1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6" Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 8/10 RPE
1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6" Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 8.5/10 RPE
1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6" Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 6.5/10 RPE
1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6" Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 7/10 RPE
1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6" Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 7.5/10 RPE
1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6" Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 8/10 RPE
1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6" Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 8.5/10 RPE
Scoring: Load
Deadlift 3×10
Row
10 Sets
150m Row at RPE7
-No Rest-
50m Row at RPE9
90 Sec Echo Bike at RPE3
*No additional rest between reps or sets.
3 sets: 10 Deadlift @ 7.5/10 RPE
Scoring: Load
2. Movement Prep/Activation and Increasing Heart Rate
2 Sets:
1:00 Run (easy to moderate)
10 Box Step Overs
5 Halfway GHD Sit Ups