WOD
Saturday 10.03.2020
POSTED ON October 2, 2020
Saturday | 10.03.2020
Saturday 10/03
Warm Up: Min 0-15
### Crossover Symmetry Activation](https://www.youtube.com/watch?v=Y80mRnwkGGk)
OR [Banded 7s](https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem) – perform 7 reps of each movement
### Movement Prep/Activation and Increasing Heart Rate
2-3 sets (8:00 max)
45 sec Bike
10 Goblet Squats
5 inch Worms
10 Alt. V-Ups
### Workout Prep
Warm Up to Back squat weight and during the rest time between workouts set up and bar and practice a rep or two before starting.
Workout: Min 15-50
* Target Time set 1: 7-9 minutes
* Target Time set 2: 8-10 minutes
* Target Time set 3: 6-8 minutes
* Time Cap set 1: 12 minutes
* Time Cap set 2: 14 minutes
* Time Cap set 3: 10 minutes
21-15-9
Back Squat (185/125)
42-30-18
GHD Sit Up (OR Stick abmat Sit Ups)
-Rest 5:00-
15-10-5
Power Clean (155/105)
Muscle Up
-Rest 5:00-
24-18-12
Lateral Burpee Over Bar
4-3-2
Rope Climb
* The SCALING aim is for athletes to move comfortable and maintain high output without skill or strength being the limiting factor.
* Scale to finish near the target score:
21-15-9
Back Squat (155/105)
42-30-18
Abmat Sit Up
-Rest 5:00-
15-10-5
Power Clean (115/80)
Burpee Pull up
-Rest 5:00-
24-18-12
Burpee Over Bar
3-2-1
Rope Climb (OR 12-8-4 Strict Pull Up)
