< Return to Blog

CrossFit WOD, October 11, 2023

CrossFit – Wed, Oct 11

Warm-Up
Warm-Up

AMRAP x 6 MINUTES

4 Single Ring Ring Rows

6 Up-Downs

8 Alt. Lunges

10 KB Deadlifts

Into…

1-2 ROUNDS (Time Permitting)*

100m KB Suitcase Carry**

10 KB Goblet Alt. Lunges

7 Scap Pull-Ups

5 Kip Swings

*Complete first round w/ WU weight and second round w/ workout weight.
**Switch hands as needed.

Workout – Performance
“BEAST OF BURDEN” (Time)

FOR TIME

600m KB Suitcase Carry (53/35)*

40 KB Goblet Lunges

20 Chest to Bars

400m KB Suitcase Carry*

40 KB Goblet Lunges

20 Chest to Bars

200m KB Suitcase Carry*

40 KB Goblet Lunges

20 Chest to Bars

*Switch hands as needed.

(Score is Time)

KG KB: (24/16)

Workout – Fitness
“BEAST OF BURDEN (FITNESS)” (Time)

 

FOR TIME

600m KB Suitcase Carry (35/26)*

30 KB Goblet Lunges

20 Ring Rows

400m KB Suitcase Carry*

30 KB Goblet Lunges

20 Ring Rows

200m KB Suitcase Carry*

30 KB Goblet Lunges

20 Ring Rows

*Switch hands as needed.

(Score is Time)

KG KB: (16/12)

Partner Workout Option
IN TEAMS OF 2… (Time)

FOR TIME*

600m KB Suitcase Carry (Athlete Choice)

60 KB Goblet Lunges

30 Chest to Bars

400m KB Suitcase Carry

60 KB Goblet Lunges

30 Chest to Bars

200m KB Suitcase Carry

60 KB Goblet Lunges

30 Chest to Bars

*P1 & P2 will both complete the KB Suitcase Carries together. They will switch off the KB as needed. P1 & P2 will split Lunges and C2Bs as needed.

(Score is Time)

Optional Cool Down
2-3 SETS FOR QUALITY

:45 Wrist/Forearm Stretches

5/5 Shoulder Cars against Wall*

*Stand next to wall with palm facing the wall. Keeping the body as still as possible, make a big circle with the shoulder. Move away from the wall if you get stuck. Go back and forward for 5 reps on one side before switching.

-Rest as Needed b/t Sets-

(No Measure)