25. Sep
CrossFit WOD, September 25, 2023
CrossFit – Mon, Sep 25
Warm up
<p>De load week</p><p>7s</p><p>hip halo</p><p>front squat warm up</p><p>2-3 Sets<br />1:00 Row (moderate)<br />20 Step Back Lunge<br />:15 Wall Facing Handstand Hold into 10ft Handstand Walk<br />25ft Overhead Carry (each arm) (light)<br />25ft Farmer Carry (each arm) (light)</p>
Front Squat (5-4-3-2-1)
<p>5 Front Squat @ 6/10 RPE<br />4 Front Squat @ 6/10 RPE<br />3 Front Squat @ 7/10 RPE<br />2 Front Squat @ 7/10 RPE<br />1 Front Squat @ 8/10 RPE</p>
Potato chip (Time)
<p>5 sets:<br />2 Rounds<br />50ft Dumbbell Walking Lunge (35/20)<br />25ft Handstand Walk<br />-rest 1:1 b/t sets-<br /><br />Set 1: Single arm overhead lunge (right) <br />Set 2: Single arm overhead lunge – other arm (left)<br />Set 3: Goblet hold lunge<br />Set 4: Farmers Carry lunge (right)<br />Set 5: Farmers Carry lunge (left)</p><p>3 min cap per round</p>
Accessory work
<p>5 Dumbbell Bench Press @ 6/10 RPE<br />5 Dumbbell Bench Press @ 6/10 RPE<br />3 Dumbbell Bench Press @ 7/10 RPE<br />3 Dumbbell Bench Press @ 8/10 RPE</p><p> </p><p>5 Clean Deadlift @ 6/10 RPE<br />4 Clean Deadlift @ 6/10 RPE<br />3 Clean Deadlift @ 7/10 RPE<br />2 Clean Deadlift @ 7/10 RPE<br />1 Clean Deadlift @ 8/10 RPE</p>