29 Sep CrossFit WOD, September 30, 2021
Posted at 20:00h
in Work out of the day
Thursday
We are on our off last week of strength. The new cycle begins on October 4th.
Warm-up
Partner Warmup
3 rounds each
P1: Easy Machine
P2: 20 plate hops
5 box step-ups (each side)
5 Wall Ball Slams
10 floor plate press
– switch when a partner finishes the round –
3 rounds each
P1: Easy Machine
P2: 20 plate hops
5 box step-ups (each side)
5 Wall Ball Slams
10 floor plate press
– switch when a partner finishes the round –
Strength
Arnold Press (Weight)
4 Sets: 12 Reps
*Build to a Moderate Weight and stay the same across all sets.
*Build to a Moderate Weight and stay the same across all sets.
Workout Prep
Workout Prep**
1 set
5 Push Ups (each)
4 Dumbbell Box Step Ups (each)
10 Double Unders (same time)
3 Slam Balls (each)
1 set
5 Push Ups (each)
4 Dumbbell Box Step Ups (each)
10 Double Unders (same time)
3 Slam Balls (each)
Metcon
Metcon (Time)
Teams of 2
100 Pushups
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Double Unders (Each, at the Same time)
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Slam Balls (40/30)
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Double Unders (Each, at the Same time)
100 Pushups
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Double Unders (Each, at the Same time)
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Slam Balls (40/30)
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Double Unders (Each, at the Same time)
Time Cap 25 Minutes