October 2022 – Fittestry | CrossFit Long Beach

WOD Monday 10-31-2022

Jack
Complete as many rounds as possible in 20 minutes of:

10 push presses
10 kettlebell swings
10 box jumps

♀ 80-lb presses, 16-kg swings, 20-in box
♂ 115-lb presses, 24-kg swings, 24-in box

Post rounds completed to comments.
Compare to 180430.

Scaling:
Reduce the weight on the presses and kettlebell swings and the height of the box so you can perform each set of exercises unbroken and with little rest during transitions.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

♀ 65-lb presses, 16-kg swings, 20-in box
♂ 95-lb presses, 24-kg swings, 24-in box

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups

WOD Friday 10-28-2022

Overhead squat 1-1-1-1-1-1-1 reps

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Compare to 180628.

Scaling:
Heavy overhead squats challenge your strength while demanding solid mechanics and flexibility. Experienced athletes can go as heavy as possible, while newer athletes can add a few reps to each set and drill their mechanics.

Beginner Option:
Overhead squat 3-3-3-2-2-1-1-1 reps

WOD Thursday 10-27-2022

3 rounds for time of:

60-second handstand hold, freestanding
60-second L-sit
Run 800 meters

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Scaling:
Use this workout as an opportunity to practice and improve technique in static positions. Choose modifications that allow you to accumulate 60 seconds in each hold with minimal rest.

Intermediate Option:
3 rounds for time of:
60-second handstand hold
60-second L-sit
800-m run

Beginner Option:
3 rounds for time of:
60-second plank hold
60-second L-sit drill: seated leg raises
400-m run

WOD Wednesday 10-26-2022

21-15-9 reps for time of:

Push jerks
Chest-to-bar pull-ups

♀105 lb ♂155 lb

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WOD Tuesday 10-25-2022

Complete as many rounds as possible in 10 minutes of:

15 medicine-ball cleans
10 toes-to-bars

♀ 14-lb ball ♂ 20-lb ball

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Scaling:
Watch “The Medicine-Ball Clean” and be sure to hit the points of performance in the workout. If you are unable to string together 10 toes-to-bars, reduce the reps or modify the movement to keep moving with minimal rest.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
15 medicine-ball cleans
7 toes-to-bars

♀ 14-lb ball ♂ 20-lb ball

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
15 medicine-ball cleans
10 hanging knee raises

♀ 6-lb ball ♂ 10-lb ball

WOD Monday 10-24-2022

Deadlift 3-3-3-3-3-3-3 reps

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Compare to 220409.

Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

WOD Sunday 10-23-2022

Rest day!

WOD Saturday 10-22-2022