Workout of the Day

Here’s our WOD for today.
CrossFit - Wed, Oct 30
5:30 or 6:30 p.m. Classes Cancelled Halloween Night (10/31/2024)
Warm-up
Warm Up

1. Movement Prep/Activation
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull

2. Strength
6 sets x 3 Squat Snatch (Singles, build-in weight)
-Complete a set every 2:00-

3. Workout Prep
2 sets:
5 Wall Balls
2 Burpee Box Jump Over

Strength Accessory
Snatch (Weight)

6 sets x 3 Squat Snatch (Singles, build-in weight)
-Complete a set every 2:00-

Workout
This is Halloween (AMRAP - Rounds and Reps)

15:00 AMRAP
10-20-30-40-50...
Wall Balls (20/14)
5-10-15-20-25
Burpee Box Jump Overs (24/20)


Scoring: Each set is a round. 10 WB and 5 BBJO is round one, 20 WB and 10 BBJO is round two, etc.

Modified
15:00 AMRAP
5-10-15-20-25
Wall Ball Thrusters (light)
Up Down + Box Step Up (20/16)

  • Target number of Rounds: Into the round of 50 Wall Balls
  • Minimum number of Rounds: Round of 40 Wall Balls
Cooldown/Mobility
Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 30 Pigeon Stretch Drops
2x 10 Foam Roll Up Wall
1 Minute Foot Smash

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.