AMRAP 12 Minutes
30 Wallballs
5, 10, 15, 20, 25… Power Cleans 135/95 At 6 minutes ADD WEIGHT 185/125
Teams of 2
50 Cal Ski
60 Pull Ups
50 Box Jump Overs
30 Synchronized DB Squats
50 Burpees
Wod 3
5 Minutes max reps or distance, pick one, Teams of 2
Handstand walk
HSPU
Wall Walk
Box HSPU
Endurance. Teams of 2!
Pick a rower a ski erg. your team will stay on that machine the entire workout. Challenge yourself. Pick your toughest machine.
Run 800 with a rope
1500m
Run 800 with a rope
1500m
run 800 with a rope
1500m
run 800 with a rope
*scaling would be 1000 meter machine
9am CrossFit
Warm up- Coaches Choice
For Time
20 Rounds as a team, alternating movements with a partner: 30 minute cap
6 Ring Dips
10 OH Squats 115/75lbs
14/10 Calorie Air Bike
*you are alternating MOVEMENTS not ROUNDS. so
p1-dips
p2-ohs
p1-bike
p2 dips
p1 ohs
Get it??
Good
****
Friday 10/28
Warm Up
2 Rounds
:30 Dead Hang
6 Box Step Ups
10 Good Mornings
50-Foot Crab Walk
:10 Review BMU
2 Beat Swings
2 Beat Swings + Pull Up
2 Beat Swings + C2B
2 Beat Swing + Hips to Bar
2 Beat Swing + BMU
Remember your LAT activation. Actively push down on the bar in your hollow.
Maintain STRAIGHT legs in both the Arch and Hollow
:20 Skill
10 MIN CAP ON ALL OPTIONS
Option 1:
10-9-8-7-6-5-4-3-2-1
Unbroken Bar Muscle Ups
Option 2:
FOR TIME
5-4-4-3-3-3-3-2-2-1
Bar Muscle Ups (NOT unbroken)
Rest :30 after each set
Option 3:
Every :30 for 10 Minutes
1-2 BMU, Jumping BMU or BMU Kips
:40 WOD
AMRAP 10 Minutes
10 Burpee Box Jump Overs 24/20”
10 Deadlifts 255/155
Thursday 10/27
Warm Up
3 Rounds
25 Doubles/Single
10 Good for Yous (Lunge+ Lunge + Squat)
50-foot Duck Walk
:10 REVIEW
Barbell Warm Up with Coach
:15 Strength
SQUAT CLEAN
x3 Power Position
1×3 Hang (above the knee)
1×3 Tempo Pull Squat Cleans
Then (Squat Cleans, no tempo)
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75%
3 @ 80%
2 @ 85%
Cool Down
Pigeon
Lizard
Wednesday 10/26
Warm Up
8 Cal Ski
10 PVC Pipe Pass Throughs
10 Banded Pull Aparts
*Barbell Review for Snatch*
:15 Strength
Every 1:30 Minutes for 12 Minutes (8 sets)
2 Tempo Pull Squat Snatches
Drop and rest between reps
START no heavier than 50 Percent of your1RM Squat Snatch. Add weight is movement is flawless.
:30 REVIEW
L-Sits on box or parlette’s
Both knees
Bent
One knee bent, One straight
Both legs straight out
Handstand Walk or Wall Walks
:40 WOD
For Time
Accumulate 2:00 in an L-Sit Hold
Every break, perform a 10-50′ HS Walk
15-minute cap
*pick and lsit variation that allows athletes 10 or 20 seconds of l-sit. for the handstand walk pick a variation that allows for about the same effort as the l-sit (10 to 20 seconds) that might be a shorter handstand walk, a handstand hold or a double DB overhead hold
Cool Down
Cat/Cow
Seal