October 31, 2023

October 30, 2023
Daily WOD

CrossFit – Tue, Oct 31

Warm-up

A. General

EMOM 6

Min 1: 30 sec shuttle run

Min 2: 30 sec walking lunge

Min 3: 30 sec banded chest row

B.Specific

2 sets

5/5 single arm DB bench press

30sec Banded shoulder activation*

https://youtu.be/6z7c22hFBjY

Weightlifting
Weightlifting (Weight)

DB Bench press

6 x 3 reps As heavy as possible, across

TC: 15 minutes

Score: Weight

Scaling options

Beginner

Tempo 3.3.X.1

Intermediate

As written

Metcon
Metcon (Time)

5 rounds for time

5 Deadlifts @ 75%

10 C2B Pull-ups

50′ Double DB FR walking lunges 2x 50/35 lbs

Rest 1 min between rounds

TC: 14 minutes

Score: Each round for time

KG: 25/15

Scaling Options

Beginner

5 Deadlifts @ RPE 6-7/10

10 Jumping Pull ups

50′ Walking lunges 2x Light DBs

Intermediate L1

5 Deadlifts @ 75%

10 Assisted Pull ups

50′ Double DB FR walking lunges 2x 35/25 lbs

Intermediate L2

5 Deadlifts @ 75%

7 Pull ups

50′ Double DB FR walking lunges 2x 35/25 lbs

Perform

5 rounds

5 Deadlifts 355/245 lbs

7 Box jumps 36/30″

5 Wall facing handstand push-ups

Rest 1 min between rounds

Extra Accessory
Upper Accessory (Checkmark)

3 sets

10 DB bicep curls

10 Prone Ws

10/10 Tall kneeling band pulldown

https://youtube.com/shorts/wZwklORAx8E?si=5OURO1H1_Fxq7HhJ