CrossFit – Wed, Oct 26

Oct 26, 2022 | WOD

Announcements

đź’šVeterans day fundraiser shirts are availableđź’™ for preorder. This is a short window, plleeeaasseee get your order in early (deadline is 10/29). Shirts are $30, $10 of that goes to Veterans Village of San Diego.

No CrossFit class on Friday 10/28 @ 6pm… Yoga while sipping of your favorite adult drinks incorporated into the stretch session (wear your Halloween costume) .

CrossFit ATR – CrossFit

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Warm-up

– 3:00 Row (3X :30 Easy, :20 Moderate, :10 Hard)

– 8 T-Inchworm w/Push-Up

– 8E Single Arm Ring Row

– 8E Single Leg Inverted Toe Touch

Then, 3 Rounds of the following:

– 5E Tall Kneeling Cuban Press w/Change Plates

– 5E Elbow on Knee Shoulder External Rotation w/Change Plate

– 5E Bird Dog w/Change Plate

Strength/Skill: Upper Pull/Push (Vertical) (AMRAP – Rounds)

12:00 Alternating EMOM

Minute 1: 1 Strict C2B Pull-Up every :20 (Weighted if Possible)

Minute 2: 5 HSPU Negatives w/:05 Eccentric (Deficit if Possible)
* Level 3: RX

* Level 2: Strict Pull-Up (Banded if necessary), Pike HSPU Negatives Off Box

* Level 1: Banded Strict Pull-Up, Pike Push-Up Negatives

* Athlete Notes: The first minute is considered a “Cluster” set in which you should be performing a “difficult” repetition that would be very hard to complete 3-4 reps unbroken. The small breaks allow for enough recovery to create a potential to complete more “difficult” reps within a time frame than normal. The second minute focuses on tempo work through just the eccentric portion of the movement to build better strength/stability through this ROM being inverted. Score is rounds completed at your particular scaling level, with 12 being the top score. If you switched to a scaling option half-way through, record rounds completed, and scaled rounds in notes.

Metcon (AMRAP – Reps)

20:00 Alternating EMOM

Minute 1: 15/12 Calorie Row

Minute 2: 8 Hand Release Push-Ups + 4 Wall Walks

Minute 3: 7 Double DB Hang Power Cleans + 7 DB Shoulder to Overhead (50/35)

Minute 4: AMRAP Rope Climb (15’)
* Level 3: RX

* Level 2: 13/10 Calorie Row, 6 HRPU + 2-3 Wall Walks, DB (35/25), AMRAP Rope Climb

* Level 1: 10/8 Calorie Row, 4 HRPU + 2 Half-ROM Wall Walks, DB (25/15), AMRAP Lying Pull to Stand Rope Climb Variation

* Goal: 10+ Rope Climb (2+/round)

* Athlete Notes: All Stations should be completed in <:45 except the AMRAP Rope Climb minute which determines your overall score for this workout. Combining Upper Body Push/Pull Patterns creates interference and a greater challenge to perform Rope Climbs. Make it a goal to perform your rope climbs in as few pulls as possible to limit time under tension.

Cooldown

Minute 1: :45 Kneeling Forearm Stretch

Minute 2: :20E Twisted Cross

Minute 3: :20E Thread the Needle