WOD

Sun, Oct 29 2023

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Snatch Max on Jan 5, 2026 (7 days ago)
CrossFit 20231029Home WOD 2023102920231029 CrossFit GoalsScary Squat Challenge

CrossFit 20231029


(Time, Rx2, Rx3)
WARM-UP:
200m walk
2 sets:
100m jog
20 single-unders
10 alternating Spiderman stretches
10 push-ups to down dog
10 scap pull-ups

SKILL/STRENGTH: 1 set
200m single-arm DB overhead carry (50/35)

WOD: For time
21 chest-to-bar pull-ups
63 double-unders
15 chest-to-bar pull-ups
45 double-unders
9 chest-to-bar pull-ups
27 double-unders

Rx2 pull-ups, 1:30, 1:00, :30 double-under attempts
Rx3 ring rows, 45, 36, 27 single-unders

INTENDED STIMULUS
5:00-10:00
Chest-to-bar pull-ups completed in 3 sets or less per round
Double-unders in 1:30 or less per round
Most athletes will need to break sets up early to be able to sustain a steady pace later on
Advanced athletes may attempt this workout unbroken

STRETCHING:
1:00 lacrosse-ball chest mash/side
1:00 band pull-a-parts
– Perform chest mashing on the floor or against the rig as needed

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