23 Oct CrossFit WOD, October 24, 2019
Posted at 20:00h
in Work out of the day
10/24/2019
Warm-up
Warm up Lower Body
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Weightlifting
Back Squat (Weight)
Warm-up
2) Deadlift: Build to a Metcon Weight over the course of 3 sets.
Metcon
Metcon (Time)
For time:
21-15-9
Deadlift (225, 153)
Bar Facing Burpees
21-15-9
Deadlift (225, 153)
Bar Facing Burpees
8 Min Cap
– Roughly 90% of 1RM.
– Beginner – Moderate set of 4