November 6, 2023

November 5, 2023
Daily WOD

CrossFit – Mon, Nov 6

Warm-up

A. General

EMOM 6 mins

1- Air squats

2- Step ups

3- Inchworms

40 seconds of work, 20 seconds of rest

B. Mobility

3-5 x

Plank to downward dog + Calf pedals

C. Specific

2 sets

5 Romanian Deadlifts @ empty bar

5 Overhead sit ups @ empty bar (straight legs)

5 Box jump + step down

Gymnastics
Handstand Walk Drills (Checkmark)

– Wall Walk + HS Hold

– Shoulder Taps, wall facing

– Partner assisted HS hold

– Partner assisted HS walks

Scaling options:

Beginner

– Plank to pike, feet on box

– Plank/Pike Shoulder taps

– Wall climb @ As high as possible

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

8 Deadlifts 185/135 lbs

8 Box jump overs 30/24″

25′ HS walk

Score: Rounds & Reps

KG: 25/15

Scaling Options

Beginner

8 Deadlifts @ RPE 6/10

8 Plate/low box jumps

25′ Overhead Plate carry / DB carry @ 25/15lbs

Intermediate L1

8 Deadlifts @ 155/105 lbs

8 Box jump overs @ 24/20″

4 Wall walks / 1/2 walks

Intermediate L2

8 Deadlifts @ 155/105 lbs

8 Box jump overs @ 24/20″

10′ HS walk

Perform

Amrap 20 minutes

25′ Front rack walking Lunges 2×50/35 lbs

8 DB facing Burpees

25′ Handstand walk

Extra Accessory
Upper Accessory (Checkmark)

12-10-8 Supinated ring rows

24-20-16 Banded Lat pull down