CrossFit WOD, October 5, 2019


Deadweight

Warm-up
Warm-up
I. AMRAP x 3 MINUTES
8 KB DL
16 Mountain Climbers
8 Scap Pull-ups
8 Lunges

II. AMRAP x 3 MINUTES
8 Russian KB Swings
8 Plank Jump Tucks**
8 Kip Swings
8 Step Ups

Partner Workout
Metcon (3 Rounds for reps)
IN TEAMS OF 3
3 SETS FOR REPS
A) AMRAP x 3 MINUTES
Russian KB Swing (70/53)|(53/35)

into…

B) AMRAP x 3 MINUTES
Up-Down + Pull-Up*

*1 Up-Down + 1 Pull-up = 1 Rep

into…

C) AMRAP x 3 MINUTES
Single DB Box Step-Up (50/35)|(35/25)

-Rest 3:00 b/t Sets-

1 teammate at each station. take over where teammates leaves off. score total team reps each round.

SCALING
REPS, LOADING, VOLUME…
Volume is managed by athletes pace. The focus should be repeatable efforts across all sets. If necessary take the loading
down in the KB swing and DB box step up to maintain movement integrity. If necessary for the DB step up the athlete can
perform at body weight.
MOVEMENT ADJUSTMENTS…
KB Swing — Athletes can sub for KB Deadlift or Goblet squats.
Up-Down Pull-up — The athlete can sub for ring rows or jumping pull-ups in place of hanging from the bar. If the athlete
needs a band or does not want to set up anything for the pull-up they can sub for 2 hanging knee raises. If the athlete
cannot perform the up-down have them sub for 2 mountain climbers (1 rep each leg).
DB Step-Up — Sub for body weight step up or weighted lunges.

Cool Down
Warm-up
3:00 Slow Pedal on Bike
2:00 Walking Rest
1:00 Rebound Rest*

*Rebound = Lay & Breath Slow!

News
**UPCOMING EVENTS**
-Grab a BINGO sheet and get crackin’ in order to win a $50 Rogue card.

-THE OPEN IS LESS THAN A WEEK AWAY!!!
This year we are doing it TOTALLY different…WE ARE DOING teams of 4!
2 Men & 2 Females tag in and out on 1 OPEN WOD each week.
Get your team and get signed up here:
https://events.membersolutions.com/event_register.asp?content_id=79914&fbclid=IwAR2cNTX56WDU55YAbQPMsH-oxhNy8ZtuGIGSignAXMqretOp644iSpFZ8-k

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