29. Sep
CrossFit WOD, September 29, 2023
CrossFit – Fri, Sep 29
Warm up
<p>7s</p><p>hip halo </p><p>8-12 minutes moving through:<br />1:00 Bike (moderate)<br />15 Banded Good Morning<br />10 Lateral Box Step Up (each leg)<br />-Then-<br />Warm Up to Sandbag Clean weight</p>
Push Press (5-4-3-2-1-8-8)
<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 />8 Push Press @ 7/10 RPE<br />8 Push Press @ 8/10 RPE</p>
Tator tots (Time)
<p>Partner Workout<br />400 Box Step-ups (20” all athletes)<br />*Every 2:00 (including 0:00) <br />perform 4 Synchro Sandbag Cleans (150/100) (OR 4 Power Cleans (185/115)<br />*Split all box step up reps as needed<br />**Synchro is the bag at the top of the rep</p><p>20 min cap <br /><br />Individual Version:<br />For time:<br />200 Box Step-ups (20” all athletes)<br />*Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100) (OR 4 Power Cleans (185/115)</p>
Accessory work
<p>3 Sets<br />14 Single Leg Goblet Squat to Box (just below parallel) (7 each leg)<br />5 Renegade Row (Dumbbell Push Up + Dumbbell Right Arm Row + Dumbbell Push Up + Dumbbell Left Arm Row = 1 rep)<br />30 Double Kettlebell Flutter Kick (hold kettlebells overhead)</p><p> </p><p>3 Tempo Back Squat @ 5.5/10 RPE<br />3 Tempo Back Squat @ 6/10 RPE<br />3 Tempo Back Squat @ 6/10 RPE<br />3 Tempo Back Squat @ 6.5/10 RPE<br />3 Tempo Back Squat @ 6.5/10 RPE</p>