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Home CrossFit

WOD: Saturday 251004

October 3, 2025
in CrossFit
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WOD: Saturday 251004


It’s a waterfall associate exercise principally a solo exercise?

• Teaching Transient & Class Overview

In the present day we’re tackling a mixed-modal “waterfall” EMOM that layers gymnastics, posterior chain power, and cardio energy. After a mobility-focused warm-up, athletes will overview wall-facing HSPU method, progress kip mechanics on the pull-up bar, and construct to reasonable working masses on the sumo deadlift. A brief primer run via every station will assist them discover sustainable paces.

Throughout Cascade, the main focus is on pacing and motion high quality throughout 5 lively minutes, with the sixth as restoration. Wall-facing handstand push-ups and pull-ups will tax shoulders and grip early, so small, clear units beat maxing out. Sumo deadlifts must be light-to-moderate, moved with rigidity and braced posture. Field bounce overs reward rhythm; keep away from dashing and shedding effectivity. The row is the nearer—athletes ought to intention for aggressive however repeatable strokes to complete every spherical. Encourage everybody to make use of the remainder minute to reset respiration and shake out arms earlier than rolling again in.

metcon: “Cascade”

For Max Reps:

17:00 EMOM

minute 1: Wall Going through Handstand Push-Ups

minute 2: Pull-Ups

minute 3: Sumo Deadlift

minute 4: Field Leap Overs

minute 5: Calorie Row

minute 6: Relaxation

Barbell: 185/125lb, 84/57kg

Field Peak: 24/20in

*Begin In a Waterfall rolling in on the minute to completely different stations

Equipment:

3 Units: For High quality

:20 Flutter Kicks

Relaxation :20

:20 Hole Rocks

Relaxation :20

20 Bear Plank Pull Throughs

Relaxation :20



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