Wednesday 10132021
- crossfitquispamsis
- Oct 12, 2021
- 1 min read
GENERAL WARM-UP
2 Rounds:
1:00 Light Jog
15 Banded Good Mornings
1:00 Easy Bike
:30s Plank Hold
1:00 Russian baby makers
1:00 couch stretch
Skills
Strict Pull-ups
Weighted if you can.
If you haven’t found a max do that.
5-9 Unbroken: 3-2-1-1-1
10+ Unbroken: 4-3-3-2-1
*Rest as needed between sets.
*Build in weight each set.
Strength
A) 3 Sets:
4 Dead Stop Deadlifts
All sets @ 65% of 1RM Deadlift
B) 3 Sets:
4 Touch-and-Go Deadlifts
All sets at @ 70% of 1RM Deadlifts
WOD
"Oh My Tosh"
[On the 0]:
200 Meter Run + 3 Deadlifts
[On the 2]:
400 Meter Run + 6 Deadlifts
[On the 6]:
600 Meter Run + 9 Deadlifts
[On the 12]:
200 Meter Run + 3 Deadlifts
[On the 14]:
400 Meter Run + 6 Deadlifts
[On the 18]:
600 Meter Run + 9 Deadlifts
Barbell: 225 / 155 lb
Write down your time for each interval !! Score will be the sum of all intervals.
Modifications
200 METER RUN
- Reduce Distance
- 250m Row
- 500m Bike
- 200m Ski
DEADLIFTS
- Reduce Weight
- Reduce Reps
- Sub Dumbbell(s)
- 2x Step-Back Lunges
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