Sunday, Oct 18
Workout of the Day
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Monday, Oct 19
Workout of the Day
Warm Up 9
(Checkbox)
10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15
3 Burpees
10 lunges
10 Goblet squats #15
Mix STRENGTH
(Other / Text)
3 Rounds
10 Strict Pull ups (add weight if possible )
10 SLDL (single leg deadlift)
10 Kneeling Single Arm DB shoulder press (right arm)
10 Kneeling Single Arm DB shoulder Press (Left arm)
04 Turkish Get ups
15 Hollow Rocks
10 Strict Pull ups (add weight if possible )
10 SLDL (single leg deadlift)
10 Kneeling Single Arm DB shoulder press (right arm)
10 Kneeling Single Arm DB shoulder Press (Left arm)
04 Turkish Get ups
15 Hollow Rocks
Grip #52
()
4 Rounds for Time
15 box Jumps 20"'/24"
12 KB swings #35/#50
06 seated press #35/#50
20m Single Arm Waiter Carry #30/#45
15 box Jumps 20"'/24"
12 KB swings #35/#50
06 seated press #35/#50
20m Single Arm Waiter Carry #30/#45
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Tuesday, Oct 20
Workout of the Day
#68 WARM UP
(Checkbox)
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
Tall Power Cleans EMOM
(Load)
5 MIN EMOM
EVERY MIN ON THE MIN for 5 MIN
2 TALL POWER CLEANS
BUILD AS YOU GO
EVERY MIN ON THE MIN for 5 MIN
2 TALL POWER CLEANS
BUILD AS YOU GO
Hang Clean 5x3
(Load)
Hang Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Open 20.1
(Reps)
10 rounds for time of:
- 8 GROUND TO OVERHEAD
- 10 BAR FACING BURPEES
♀ 65 lb. ♂ 95 lb.
*********Time cap: 15 minutes
- 8 GROUND TO OVERHEAD
- 10 BAR FACING BURPEES
♀ 65 lb. ♂ 95 lb.
*********Time cap: 15 minutes
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Wednesday, Oct 21
Workout of the Day
WARM UP 3
(Checkbox)
3 ROUNDS
10 BULGARIAN SPLIT SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO DEADLIFT - BAR ONLY
10 BULGARIAN SPLIT SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO DEADLIFT - BAR ONLY
Bear Complex 3 Rounds
(Load)
3 Rounds : 75%
Each round is 2 unbroken sets of:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Jerk
You must hold on to the bar for the entire round.
Each round is 2 unbroken sets of:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Jerk
You must hold on to the bar for the entire round.
Almost 18.3
(Reps)
2 rounds for time of:
-20 double-unders
-10 overhead squats #65/95
-20 double-unders
-3 bar muscle-ups
-20 double-unders
-10 overhead squats
-20 double-unders
-3 bar muscle-ups
Time cap: 14 minutes
Total Reps Possible: 212
View full movement standards and scaling options at: https://games-assets.crossfit.com/2018-3_11-sbwyuet661293bse-ewyh.pdf
-20 double-unders
-10 overhead squats #65/95
-20 double-unders
-3 bar muscle-ups
-20 double-unders
-10 overhead squats
-20 double-unders
-3 bar muscle-ups
Time cap: 14 minutes
Total Reps Possible: 212
View full movement standards and scaling options at: https://games-assets.crossfit.com/2018-3_11-sbwyuet661293bse-ewyh.pdf
HIP FLEX MOBILITY
(Checkbox)
https://youtu.be/Z04ldN6WnRY
