WOD — October 12, 2026

CrossFit – Mon, Oct 12

Warm-up

General Warm-Up

1:30 Cardio Choice (Bike Ideally)

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10 Bend and Bows

:20 Hand to Hand Wrist Circles

:20 Back Slaps

:20 Alternating Arm Swings

10 Alternating Scorpions

10 Down Dog Toe Touches

10 Bootstrap Squats

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2 Sets (Priming the Pull and Front Rack):

8 Barbell Good Mornings

5 Tall Muscle Cleans

8 Behind the Neck Elbow Punch Throughs

3 Barbell Squat Jumps

5 Romanian Deadlifts @ empty barbell

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Specific Barbell and Double Under Prep

:20 Single Unders

:20 Single Unders with High Jump (priming double under jump)

:20 Double Under Practice (Relaxed elbows, wrists driving the rope)

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2 Sets @ light barbell : plates allow bar to be pulled from the floor

3 Clean Lift Offs (Lats engaged, hips and shoulders rising together)

3 Slow Pull Power Cleans

3 High Hang Power Cleans (Fast elbows, full extension before the pull under)

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3-4 Sets: Building 65-70% starting weight

1 Slow Pull Power Clean

1 Low Hang Power Clean (2in below knee)

1 Power Clean

Power Clean (Every 1:30 x 10 Sets
1 Rep @ 65-70%+ building to a new 1RM)

Loading Notes: % 1RM Power Clean

These 10 singles should allow for a quality build and progression here to allow you to make successful jumps and hit quality reps along the way with enough time for the CNS while keeping the muscle memory on point for each and every rep, especially when we get to 85%+

“Hanging on by a Thread” (AMRAP – Rounds & Reps)

12:00 AMRAP

15/12 Calorie Bike

12 Deadlifts

9 Hang Power Cleans

36-48-60-72… Double Unders (Ascending by 12 Each Round)

Score = Rounds + Reps

Barbell: 135/95lb (61/43kg)

Goal: 4+ Rounds

Stimulus: Barbell Cycling / Grip

RPE: 7.5/10

Primary Objective: Complete each bike in under :55.