25 Oct CrossFit WOD, October 26, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Oct 26
Warm up Lower Body
With a barbell + Green band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
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
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 (1 x 10
Back Squat:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.)
Back Squat:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.)
<p> Work up to a 10 RM. Take a minute or so, and then go into the 2 drop sets<br />- A Drop Set is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition (don’t go until form breaks).<br />- Try and reach a heavy 10 rep in 4-5 working sets (not including light warm up set). For working sets, we want to hit a few lifts of 5-6 reps and save the 10 rep for the final attempt.</p>
Metcon (AMRAP – Reps)
<p>2 sets<br />5:00 Amrap<br />2-4-6-8-10… Deadlifts (225/155)<br />1-2-3-4-5… Wall Walks<br />-Rest 3:00 between sets-</p>