© 2016 by CrossFit FUNCTION.

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October 26, 2016

October 26, 2016

Group WOD:

A. Joint Prep & Mobility:

- athlete's choice, try to incorporate everything, and come a bit early to get started as the workout takes the whole hour

 

B. Dynamic Warm-Up:

Row 1000m or AB 30 Cal

 

C. "CrossFit Total"

Find new 1 RM for each movement. Must complete in this order. 3 fails marks the end of your attempts, and move on to the next movement.

 

Back Squat

Shoulder Press

Deadlift

 

If you hit a new PR and don't have a blue PR shirt, let us know!

 

Post results to comments.

 

Competition WOD:

A. EMOM 10

1 - HSPU x 3-5 reps

2 - Supine Ring Rows x 8-10 reps, get as horizontal as possible.

 

B. 3 sets:

2 min x AB @ 85-90%

1 min x AB @ 50%

 

C. EMOM 10

1 - Power Clean x 3 tough reps, drop between each rep

2 - 1.1.1 x tall box jumps

 

D. 10 sets:

30 seconds AB @ 85-90%

30 seconds AB @ 50%

 

Post results to comments.

 

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