Workout of the Day

CrossFit WOD, October 9, 2023

CrossFit – Mon, Oct 9

Warm up
<p>7s</p><p>hip halo</p><p>2 of Front Squat Skill Transfer Exercises<br />3x No Hands Front Squat<br />3x Front Squat<br />3x Pause Front Squat<br />3x 1 + ¼ Front Squat<br />3x In the Hole Front Squat</p><p>2 Sets<br />1:00 Row (moderate)<br />10 Hanging Scap Retraction<br />5 Tempo Banded Strict Pull Up<br />10 Single Arm Dumbbell Thruster (each arm, light)<br />-Then-<br />Warm Up to Dumbbell Thruster weight.</p>
Front Squat (5-4-3-2-1-6-6)
<p>5 Front Squat @ 6/10 RPE<br />4 Front Squat @ 6.5/10 RPE<br />3 Front Squat @ 7/10 RPE<br />2 Front Squat @ 7.5/10 RPE<br />1 Front Squat @ 8/10 RPE<br />6 Front Squat @ 7/10 RPE<br />6 Front Squat @ 8/10 RPE</p>
Chopped (AMRAP – Reps)
<p>10 Rounds for reps of:<br />30 seconds of Strict Pull Ups<br />-Rest 30 seconds-<br />30 seconds of Dumbbell Thrusters (2×35/25) (OR Wall Balls (20/14))<br />-Rest 30 seconds-</p>
Accessory work
<p>5 Dumbbell Bench Press @ 6/10 RPE<br />5 Dumbbell Bench Press @ 6.5/10 RPE<br />3 Dumbbell Bench Press @ 7/10 RPE<br />3 Dumbbell Bench Press @ 7.5/10 RPE<br />6 Dumbbell Bench Press @ 7/10 RPE<br />6 Dumbbell Bench Press @ 8/10 RPE</p><p> </p><p>5 Clean Deadlift @ 6/10 RPE<br />4 Clean Deadlift @ 6.5/10 RPE<br />3 Clean Deadlift @ 7/10 RPE<br />2 Clean Deadlift @ 7.5/10 RPE<br />1 Clean Deadlift @ 8/10 RPE<br />6 Clean Deadlift @ 7/10 RPE<br />6 Clean Deadlift @ 8/10 RPE<br /><br />*No hook or mixed grip.</p>