CrossFit WOD, September 30, 2023

CrossFit – Sat, Sep 30

Warm-Up

AMRAP x 5 MINUTES

100m Run

10 Alt. Box Step-Overs

100m Run

5 Box Jumps w/ Step-Down

Into…

1 ROUND

10 Alt. Plate Around the Worlds

10 Plate Presses

10 Plate Front Raises

10 Scap Push-Ups

10 Burpees

Strength – All

Bench Press (1.) 5-5-5-5*)

*Start Light and build to Moderate-Heavy.

(Score is Weight)

-Short Rest Into-

Bench Press (2.) 1 Max Rep Set (70% of Heaviest 5)*)

*Athlete will complete as many unbroken reps as possible to get a score. If the bar is reduced or stopped for more than :03 at the top or bottom of the lift the set is over. All athletes MUST use a spotter.

(Score is Reps)

Workout – Performance

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

400m Run

20 Box Jumps (24/20)

200m Run

20 Alt. Box Step-Overs

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

400m Run

15 Box Jumps (20)

200m Run

10 Alt. Box Step-Overs

(Score is Rounds + Reps)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Reps)

AMRAP x 16 MINUTES*

400m Run

Max Box Jumps (24/20)

200m Run

Max Alt. Box Step-Overs

*P1 will complete a 400m Run while P2 completes Max Box Jumps. Once P1 is back partners will switch. Once P2 returns P1 will complete a 200m Run while P2 completes Max Step-Overs. Once P1 returns, switch. Continue in this order until time expires.

(Score is Total Reps of Box Jumps and Step-Overs)

Optional Cool Down

2-3 SETS FOR QUALITY

1:00/1:00 Couch Stretch

10/10 Single Leg Glute Bridge-Ups

1:00/1:00 Half Pigeon or Figure 4 Stretch

-Rest as Needed b/t Sets-

(No Measure)