26 Oct CrossFit WOD, October 27, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Thu, Oct 27
Warm Up
<p>3 sets:<br />30 sec Row (easy pace)<br />20 sec Row (mod pace)<br />10 sec Row (hard pace)<br />5 GHD’s to parallel (focus on leg extension)<br />10 Single Arm Dumbbell Shoulder Press (each)<br /> </p>
Prep
<p><u>1 set:<br />With Partner<br />5/4 Calorie Row (each)<br />5 GHD’s (each)<br />1 Rope Climb (each)</u></p>
Weightlifting
Shoulder Press (1 x 10
Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.)
Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 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>Teams of 2<br />12:00 Amrap<br />5 rounds (each)<br />Partner 1: 15/12 Calorie Row<br />Partner 2: 15 GHD’s (Or 15 V-ups)<br />-into-<br />Max Rope Climbs in the remaining time.</p>
<p> Partner 1 starts on the row while partner 2 starts on ghds. Switch when both have completed their work and continue to rotate until both have finished 5 rounds of row and ghds. When both partners are done, they will complete as many rope climbs as possible in the remaining time. </p>