13 Oct CrossFit WOD, October 14, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
Thruster (Weight)
Heavy Thruster
* Work up to a heavy single for the day *
10-12:00 minutes to build up to a Heavy Thrusters. The bar will be taken from the rig for this session. Athletes need to focus on getting a tight core and controlling the weight down. Once at the bottom, we want to see a rocket ship go off! Explode up while actively pressing up on the bar
Workout Prep
Workout Prep**
– With Partner –
6 Alternating V-Ups (Each/ while partners hold a plank)
2 Synchro Burpee Box Jump Overs
– With Partner –
6 Alternating V-Ups (Each/ while partners hold a plank)
2 Synchro Burpee Box Jump Overs
Metcon
Metcon (Time)
Teams of 2
5 rounds
20 Alternating V-Ups (each)
* Partner Hold Plank (elbows) *
15 Synchro Burpee Box Jump Overs (24/20)
5 rounds
20 Alternating V-Ups (each)
* Partner Hold Plank (elbows) *
15 Synchro Burpee Box Jump Overs (24/20)
22 Min Cap
1 min choice of machine
3 Up-Downs
5 Single Arm Dumbbell Thrusters (each/lightweight)
5 Box Step Ups (each side)