CrossFit WOD, October 7, 2022

CrossFit - Fri, Oct 7

Warm-up

<p><b>[3-10:00]</b></p><p>6:00 at warm up pace</p><p>10-15 air squats</p><p>5 empty bar muscle cleans</p><p>5-10 push ups</p><p>5 empty bar clean lift off's (mid shin to knees) SLOW and CONTROLLED</p>

Specific Prep

<p><b>[10-15:00]</b></p><p>1-2 sets to build to starting weight for Power Clean/Hang Power Clean</p>

Weightlifting

<p><b>[15-25:00]</b></p>

Power Clean (6 TnG reps; build to a tough set in 4-5 sets )

<p>10:00 clock for as many sets as you like</p>

Hang Power Clean (6 x 5 sets; every 2:00)

<p>build as form allows</p>

Specific Prep

<p><b>[25-35:00]</b></p><p>DB Bench press:</p><p>Keep butt down, feet down. Keep elbows pointed more towards feet and not out to sides</p><p>Locked out arms at top, DB touching chest at bottom</p><p>5 Dual DB Bench press slow and controlled</p><p>5 Dual Db Bench press workout speed</p><p> </p><p>DB Snatch</p><p>Keep DB close to body all the way up and down</p><p>Full locked out arm at the top w/ DB stacked over shoulder and hips.</p><p>5 DB DL + 5 DB push press + 5 DB snatch per arm</p><p> </p><p>Box Jumps</p><p>Both feel all the way on top of box, with hips and knees locked out and standing tall on top of box</p><p>3/3 box step ups</p><p>3-5 box jumps</p>

Metcon

<p><b>[35-55:00]</b></p><p> </p><ul><li>CC: GRIND</li><li>GOAL: Move w/ PURPOSE and keep movement Quality HIGH.&nbsp; Slow down to make sure you are hitting points of performance and full Range of Motion.</li><li>Weights do not have to be Heavy, looking for DB bench press and snatches to be in 1-2 sets for each round</li><li>Pace on box jumps should be sustainable and steady</li></ul>

"They Don't Know, That We Know, They Know We Know" (2 Rounds for reps)

<p>For QUALITY (TIME CAP 12:00)</p><p>18-15-12-9-6-3</p><p>Box Jumps (24/20")</p><p>DB Bench Press (35s/25s)</p><p> </p><p>rest 4:00</p><p> </p><p>For QUALITY (Time Cap 12:00)</p><p>18-15-12-9-6-3</p><p>Box Jumps (24/20")</p><p>Alt. DB Snatch (35/25#)</p><p> </p><p><em>OPEN (RX+): DBs (50s/35s)</em></p>

They Don't Know, That We Know, They Know We Know (BUILD) (2 Rounds for reps)

<p>For QUALITY (TIME CAP 12:00)</p><p>18-15-12-9-6-3</p><p>Box Step Ups (24/20")</p><p>DB Bench Press (25s/15s)</p><p> </p><p>rest 4:00</p><p> </p><p>For QUALITY (Time Cap 12:00)</p><p>18-15-12-9-6-3</p><p>Box Step Ups (24/20")</p><p>Alt. DB Snatch (25s/15s)</p><p> </p><p>Modifications for DB Bench press: lighter DBs or move to a single Db bench press.&nbsp; For snatch, go lighter or move to a hang DB snatch.</p>

Recovery/Endurance Builder

<p><b>[55-60:00] </b></p><p><i>(start these about 30-60s after workout is over)</i></p><p>EMOM 5:00 ***You Choose***</p><p>want to build stamina at squatting, pressing, bending, core?&nbsp; Choose what you want to work on and tackle the 5 min EMOM today with that in mind</p><p>EMOM 5:00</p><p>12s empty bar DL/push press/back squat/plate ground to OH/plate sit up AFAP</p><p>45s PVC pipe DL/strict press/back squat/stepping &amp; no jump burpee/slow unloaded sit up</p><p>+</p><p>3:00 run slow as needed just no walking</p>