18. Sep
CrossFit WOD, September 18, 2023
CrossFit – Mon, Sep 18
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>4. Movement Prep/Activation and Increasing Heart Rate</p><p>2 Sets<br />1:00 Row (moderate)<br />10 Single Arm Dumbbell High Pull (each arm) (light/moderate)<br />5 Hang Squat Cleans (empty bar)<br />10 Hanging Scap Retraction<br />5 Strict Pull Ups<br />-Then-<br />Warm Up to Hang Squat Clean weight.</p>
Back Squat (5-4-3-2-1-8-8)
<p>5 Back Squat @ 6/10 RPE<br />4 Back Squat @ 7/10 RPE<br />3 Back Squat @ 8/10 RPE<br />2 Back Squat @ 9/10 RPE<br />1 Back Squat @ 10/10 RPE<br />8 Back Squat @ 7/10 RPE<br />8 Back Squat @ 8/10 RPE</p>
Buffalo Wild Wings (Time)
<p>2 sets<br />9-6-3<br />Hang Squat Clean (135/95)<br />Strict Chest to Bar Pull Ups or CTB or strict pull up or pull ups or assisted pull up<br />rest 1:1 b/t sets-</p><p>5 min cap per set</p><p>15 min for entire workout</p>
Accessory work
<p>5 Bench Press @ 6/10 RPE<br />4 Bench Press @ 7/10 RPE<br />3 Bench Press @ 8/10 RPE<br />2 Bench Press @ 9/10 RPE<br />1 Bench Press @ 10/10 RPE<br />8 Bench Press @ 7/10 RPE<br />8 Bench Press @ 8/10 RPE</p><p> </p><p>5 Deadlift @ 6/10 RPE<br />4 Deadlift @ 7/10 RPE<br />3 Deadlift @ 8/10 RPE<br />2 Deadlift @ 9/10 RPE<br />1 Deadlift @ 10/10 RPE<br />8 Deadlift @ 7/10 RPE<br />8 Deadlift @ 8/10 RPE</p>