October 11, 2023

October 10, 2023
Daily WOD

CrossFit – Wed, Oct 11

Warm-up

A. General

1 Min burpees / Down & Ups

10 Ring rows

1 Min air squats

5-10 Scap pull ups

1 Min light KBS

B. Activation

2 sets

5-7 Banded lat pull downs

10-15 Sec Hollow hold on pull up bar

C. Specific (before metcon)

10 Russian KB swings + 5 Full KB swings

10 forward leaning bunny hops + 5 Box jumps

https://youtu.be/KfHnNCOFfQ8

5 KB squats + 3 KB Thrusters / side

Gymnastics
Gymnastics (AMRAP – Reps)

4 x Max reps Strict pull ups

Rest 3 minutes between sets

TC: 16 minutes

Score: Total reps

Scaling options

Beginner & Intermediate L1

4 x 5-8, band assisted

Intermediate L2

4 x Max rep unassisted + 3-5 Band assisted

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

21 KBS 24/16kg

15 Box Jumps 24/20″

9 KB Thrusters, right

9 KB Thrusters, left

RX+ Box jumps @ 30/24″

Score: Rounds & Reps

Scaling Options

Beginner

18 KBS @ light

12 Box/Plate Jumps @ 16/12″

6 KB Thrusters, right

6 KB Thrusters, left

Intermediate

21 KBS @ 16/12kg

15 Box Jumps @ 24/20″

9 KB Thrusters, right

9 KB Thrusters, left

Perform

N/A

Extra Accessory
Upper Accessory (Checkmark)

3 sets

6 DB skull crushers, both arms

12 DB Bicep curl