October 11th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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October 11th, 2016 CrossFit WOD

October 11th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

Two rounds:

5 Burpee Broad Jumps

10 Air Squats

:10 Sampson Stretch/Side

Smash Party, Post Chain Floss

Weightlifting

Deadlift (Work to a single at 90% then 1 max drop set)

Drop 45# if single is over 330#. Drop 35# if single is under 330#.

Metcon

Metcon (Time)

Five rounds for time:

5 Deadlift (275/185)

15 Burpees

Accessory Work

Cluster (Build to a [email protected]% of CJ 1RM)

Squat Clean into Push Press from floor

Cluster (2×2 drop sets)

Squat Clean into Push Press from floor
Drop 35# if single is over 240. Drop 25# if single is under 240.

Back Squat to Box (Box Squat) (4×[email protected]% of back squat 1RM)

Quick pause on box before standing up.
Three second eccentric, explode off box.

Alternating Arm Neutral Grip Dumbbell Press (3×8)

2 second pause at top. Superset with dumbbell rows.

Dumbbell Row – Single Arm (3×10/arm)

Superset with DB Press.

Cash Out

Plank on Rings (3 minutes)

Set rings 1-2″ off floor, rotate wrists forward and plank

Extra Credit

Metcon (12 Rounds for time)

Six rounds of:

100m sled pull

400m run

*Rest 3 minutes between rounds.
Load sled heavy enough that 100m takes 75-90 seconds. Time sled drag and 400m run separately.

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