October 25, 2023

October 24, 2023
Daily WOD

CrossFit – Wed, Oct 25

Warm-up

A. General

4 minute jog in the gym

Call out instructions during the jog such as:

– Side shuffle

– High knees

– Butt kicks

– Burpees

– Mountain climbers

– Whatever your little heart desires 😉

B. Specific (sumo deadlift)

5 Sumo deadly lift offs

5 Pause sumo deadlifts @ below the knees

C. Specific (Metcon)

2sets

3/3 KB Deadlifts

3/3 KB Swings

3/3 KB Cleans

2 Shuttle runs

Weightlifting
Sumo Deadlift (Every 2 minutes for 5 sets
3 Sumo Deadlift @RPE 7/10
)

TC: 10 minutes

Score: Weight

Scaling options

Beginner

Control descent 3 seconds

Intermediate

As written

Metcon
Metcon (Time)

21-15-9 KB Cleans 2x 16/12KG

10 Shuttle runs (25/25) after each sets

RX+ 20/16KG

TC: 10 minutes

Score: Time

Scaling Options

Beginner

Double DB clean @ 25/15lbs

7 Shuttle runs

Intermediate

Double KB clean @ RPE 6/10

10 Shuttle runs

Extra Accessory
Core (Checkmark)

Lying hip raises

5 x 5-8 reps