15. Sep
CrossFit WOD, September 15, 2023
CrossFit – Fri, Sep 15
Warm up
<p>7s</p><p>hip halo</p><p>3 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>3 Sets<br />10/8 Calorie Echo Bike (easy to moderate)<br />5-10 Inchworm w/Push Up<br />5 Box Jump w/Step Down<br />10 Single Arm Dumbbell High Pull (each arm, moderate)<br />10 Goblet Thrusters (light)<br />-Then-<br />Warm Up to Power Clean weight.</p>
Push Press (5-4-3-2-1-10-10)
<p>5 Push Press @ 6/10 RPE<br />4 Push Press @ 7/10 RPE<br />3 Push Press @ 8/10 RPE<br />2 Push Press @ 9/10 RPE<br />1 Push Press @ 10/10 RPE<br />10 Push Press @ 6.5/10 RPE<br />10 Push Press @ 7/10 RPE</p>
Feticinni
<p>3 Rounds<br />Partner 1: 5 Burpee Box Jump Overs (30/24)<br />Partner 2: 10 Power Cleans (115/80)<br />-rest until 6 minutes-<br />3 Rounds<br />Partner 1: 10/8 Calorie Echo Bike<br />Partner 2: 20 Wall Balls (20/14)<br /><br />*Both complete each station for 2 rounds for each part of the workout. Only switch when both partners are done with movements</p><p> </p><p>cap for workout 1 5 min</p><p>cap for workout 2 – 8 min<br /> </p>
Accessory work
<p>3-4 Sets<br />6 Strict Pullups (weighted if possible) @RPE 8<br />12 Dumbbell Spider Curls @RPE 7<br />-rest 90-120 seconds b/t sets-<br /><br />3-4 Sets<br />10 Double Dumbbell Standing Bent Over Row @RPE 8<br />10 Lat Pulldowns – Neutral Close Grip @RPE 7<br />-rest 90-120 seconds b/t sets-</p>