October 15, 2023

October 14, 2023
Daily WOD

CrossFit – Sun, Oct 15

Warm-up

A. General

1min Easy Row

30sec rotating scorpions

1min Moderate Row

30sec Mountain Climbers

1min Hard Row

B. Specific

3 sets

8 Slam balls

4/4 empty bar RDL’s

3-5 Sumo deadlifts @ascending

Weightlifting
Sumo Deadlift (5 x 5 @75% + 4 sec eccentric
Dead stop start each rep)

TC: 18 minutes

Score: Weight

Scaling Options

Beginner

5 x 5 @ RPE 6/10, same tempo

Intermediare

As written

Metcon
Metcon (Checkmark)

5 rounds

1 min Row @ High damper / half stroke

1 min Slam ball @ 30/20lbs

1 min RDL @ light weight

1 min rest

Score: Checkmark

Scaling options

Beginner

Slam ball @ light

Intermediate

Slam ball @ 20/15lbs

Extra Accessory
Accessory (Checkmark)

Prone lateral raise on box or bench

3 x 12/arm

Rest 30-60 seconds between sets