Wednesday 02.10.2021

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Click the image for more information on the Crossfit Open 2021! The image is a Spoiler Alert on the equipment needed for each week’s WOD for the 2021 season.


Warm-up Drills
I. Row 500m
II. 2 Rounds of
7 x Air Squat to Medicine Ball
7 x Medicine Ball Deadlift
7 x Medicine Ball Sumo Deadlift High Pull
7 x Medicine Ball Clean
10 x Push-ups
15 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Handstand Push-up Holds & Reps Intervals
Warm-up as needed before working through the following;

12 Rounds of

:30 reps x Handstand Push-ups
:30 rest


  • Target 7 or 12 reps per round and accomplish within the :30 work period, using any remaining time to hold in an isometric Handstand Hold.
  • If unable to complete any given round within the :30 move into the rest interval and proceed to the following interval regardless.
  • Scale to modified range of motion HSPU to Stinkbugs, Pike Push-ups, or incline Push-ups as necessary.
  • Reps will be adjusted for individuals with scaled movement goals for the day.
  • Rep schemes are based on the relative difficulty of the movement execution.

Post best rep score, low rep score, and total reps to comments.

Complete for time

50 x Slamball

Then… 5 Rounds of
Row 19kcal
19 x Wallball (20/14lbs to a 10/9ft targets)


35 x Slamball

Post scores to comments.

Samy Daghir

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