WOD

Sun, Oct 1 2023

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 20231001Home WOD 20231001Scary Squat Challenge

CrossFit 20231001


(Time, Rx2)
WARM-UP:
200m walk
10 leg swings/leg
10 unweighted good mornings
10 walking reverse lunges
:30 narrow stance air squats (keep heels down)
– No rest between lunges and squats
10 lateral leg swings/leg
10 single-leg toe touches/leg
:30 alternating standing figure four stretch
:30 air squats
– No rest between lunges and squats
10 inchworms + 1 push-up/rep
10 alternating cossack squats
:30 jumping lunges
:30 air squats
– No rest between lunges and squats

SKILL/STRENGTH:
200m sandbag bear-hug carry
100m left-arm DB overhead carry
100m right-arm DB overhead carry
200m sandbag bear-hug carry
– Rest as needed between movements

WOD: Every 3:00 for 10 rounds
250m row

Rx2 150m row

INTENDED STIMULUS
All rows in 1:15 or faster
At least 1:30 of rest between all sets
Build to top-end speed: alternate one 'sprint' round with one 'slow' round
Build endurance: aim to be consistent across all 10 sets and get slightly faster each set
Record your slowest interval

STRETCHING:
:30 foam roll t-spine
:30 foam roll quads/side

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1st54 RxChloe Sun, Oct 1, 2023
1st55 RxAaron D Sun, Oct 1, 2023

Chloe54 Rx
200m
Aaron D55 Rx
Logan B55 Rx
Tejas61 Rx
600m bike
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