07. Oct
CrossFit WOD, October 7, 2022
10-7-22
Warm-up
Front Squat (3 x 3)
Front Squat 3×3
3×3 Front Squats @ 86% 1RM Front Squat
*Do a set every 2 minutes.
*If you can’t hit percentages drop down 10lbs or until you can hit weight for 3 consecutive reps over 3 sets.
Scoring: Load
Metcon (Time)
"This is the Kingdom"
36:00-60:00
36:00-60:00
3 Sets:
5 Wall Walks
10 Wall Facing Strict Handstand Push Ups
15 Chest to Bar Pull Ups
20 Toes to Bar
-Rest 3 Minutes b/t sets and after 3rd set.
-then-
For Quality:
2x 4-6 Ring Muscle Ups
-rest as needed b/t sets-
scaling option
3 Sets:
3 Wall Walks
6 Wall Facing Strict Handstand Push Ups
9 Chest to Bar Pull Ups
12 Toes to Bar
-Rest 3 Minutes b/t sets-
Accessory Work
Push Press + Push Jerk + Jerk 6-5-3-3-3
3 Push Press + 3 Push Jerk + 3 Jerk @ 6/10 RPE
1 Push Press + 2 Push Jerk + 2 Jerk @ 6.5/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk @ 7/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk @ 8/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk @ 8.5/10 RPE
3 Push Press + 3 Push Jerk + 3 Jerk @ 6/10 RPE
1 Push Press + 2 Push Jerk + 2 Jerk @ 6.5/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk @ 7/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk @ 8/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk @ 8.5/10 RPE
Scoring: Load
Back Squat 10×3
10×3 Back Squat @ 72% 1RM Back Squat
Scoring: Load
3 Sets (Not For Time)
:30 Single KB Hollow Hold
Scoring: Load
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Squat Prep
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
1 Empty Bar Pause Snatch Balance + 2 Overhead Squats (normal tempo) + 1 Snatch Balance