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
Thursday, Oct 22
Workout of the Day
Warm up 8
(Checkbox)
2 Rounds
200m. Run
10. air squats
10. lunges
10. pistol squats
5. wall kick ups
10 supermans
200m. Run
10. air squats
10. lunges
10. pistol squats
5. wall kick ups
10 supermans
SNATCH WORK IN PROGRESS #153
()
EMOM (EVERY MIN ON THE MIN ) COMPLETE ALL---------> A B. & C
A- EMOM 3 MINUTES
3 HANG POWER SNATCHES
B- EMOM FOR 5 MIN
2 POWER SNATCHES
2 OVER HEAD SQUATS
C:- EMOM FOR 5 MIN
2 SQUAT SNATCHES
*START AT 50% INCREASE WEIGHT BY 5 LBS EVERY ROUND
A- EMOM 3 MINUTES
3 HANG POWER SNATCHES
B- EMOM FOR 5 MIN
2 POWER SNATCHES
2 OVER HEAD SQUATS
C:- EMOM FOR 5 MIN
2 SQUAT SNATCHES
*START AT 50% INCREASE WEIGHT BY 5 LBS EVERY ROUND
WOD #79
()
4 Rounds for time
200 m Run with Weighted Vest
08 Burpees with Weighted Vest
15 Hollow Rocks
50 m farmer carry #25/#35
200 m Run with Weighted Vest
08 Burpees with Weighted Vest
15 Hollow Rocks
50 m farmer carry #25/#35
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Friday, Oct 23
Workout of the Day
#53 warm up
(Checkbox)
WARM UP
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
Chipper: Bike, Swings, Row, etc.
()
For time:
- Bike 3000m
- 75 Kettlebell Swings
- Row 1000m
- 60 Wall ball shots
- Run 800m
- 45 Pull-ups
- Bike 3000m
- 75 Kettlebell Swings
- Row 1000m
- 60 Wall ball shots
- Run 800m
- 45 Pull-ups
SHOULDER MOBILITY
(Checkbox)
https://youtu.be/IWDN-RW-at8
USE A BROOM OR MOP
USE A BROOM OR MOP
