WOD for CrossFit – Thu, Oct 20

CrossFit – Thu, Oct 20

Warm-up

A. General

30 sec Row

10 Rotating Scorpions

30 sec  Row

10 Banded Y pulls

1 min Row

30 sec Banded Y OH Squats

 

B. Mobility

Prayer stretch

3 x 5 deep breaths

 

C1. Specific

2 sets

10/10 Unilateral glute bridge

10 Band squat pull through

 

C2. Specific Workout

1. Ramp up thrusters

2. EMOM 3: 20 seconds hard row, 40 seconds rest

Weightlifting
Metcon (Weight)

Hip Thrust

3 x 12reps @RPE 7

Rest 60-90 seconds between sets

 

TC: 10 minutes

Score: Weight

 

Scaling Options

Beginner:

Glute Bridge

 

Intermediate:

As written

Metcon
Metcon (Distance)

EMOM 20minutes

Min 1- 45 sec Max distance Row

Min 2- 50′ Broad jumps

Min 3- 2 Thrusters @ 70%

Min 4- Rest

 

TC: 20 min

Score: Distance Rowed

 

Scaling Options

Beginner

Min 1- 45 sec Max distance Row

Min 2- 25′ Broad jumps

Min 3- 5 Thrusters @ light

Min 4- Rest

 

Intermediate

As written

 

Perform

N/A

Extra Accessory
Metcon (Checkmark)

Side bends on GHD

3 x 12

Hold for 3 seconds every 4 reps