CrossFit & Sweat WODs Tues Oct 22nd 2019

Controlled articulations rotations! Improve mobility and control of upper body joints. Create a repeatable warm up tailored to you. Lower body coming next (December).


A.) Lower Body Tempo Superset 
5 Back Squats with a 40X0 Tempo
5 Barbell Hip Thrusts with 30X1 Tempo

*40X0 means 4sec. descent, 0 seconds at the bottom, quick up, and 0 seconds spent at the top.
*30X1 means 3 sec. descent, 0 seconds at the bottom, quick up, and 1 sec isometric hold at the top.
*Keep building up in weight each set until you reach your limit. No failing.
*Since we’re still in the middle of the open, we are going to be doing a lot of varied stuff like this to change stimuli, but also make you better without taxing you so much it affects you for the open.
*15min. Window Today

B.)  Climbing “chief”
3min. AMRAP:
3 Hang Power Cleans 135/95
6 Push-Ups
9 Air Squats
Rest 1min. x 5 Rounds:

Round 2: 145/100
Round 3: 155/105
Round 4: 165/110
Round 5: 175/115
– Start where you left off for scoring

Cool Down:

2 min nice slow cardio then:

Pigeon pose: 1 min each leg
2 min each side
At least 1 min each side


A.) 35min. AMRAP:
14 Cal Assault Bike or Row
14 Toes-To-Bar
14 Barbell Push Press (95/65lb.)
14 Shuttle Runs (30 ft)
14 Wall Balls 20/14lb.
14 SDHP’s (95/65lb.)

… Then 13 of all that
… Then 12 of all that
… Then 11 of all that
… All the way to 1.
We’ve done a similar workout in the past with different movements. I’m really feeling this one! Can you finish!?

Ladies Start at 13 🙂



Categories: WOD