Monday, October 7, 2019
Warmup (15 min): Warmup Pace–Rounds of
250m row/1 min bike/200m run, 15 KB Swings, 8 Ring Rows, 8 Broken Table/Side
Strength (20 min): 6 rounds
a) Squat 40, 50, 55, 60, 65, 65% x 5 *Level 1 warmup set then 5×5 at current work weight
b) 3-6 Seated Vertical Jumps, then :30 jumprope practice *Knee Sub 60-90 sec bike or row
Unilateral Leg Work (10 min): 3 rounds
5-10 Split Squats/Side *Scale Up load with light KB
10 Single Leg Glute Bridges/Side
Conditioning (15 min): 3 rounds
Fitness: 15 KB Swings, :30 Plank, 5-8 KB Romanian Deadlifts
Performance: 15 Ball Slams, 7-12 Pushups, 15 Situps
Sport: 15 Wallballs, 7-12 DB Push Press (35-40/20-25), 20 Ab-Mat Situps
Tuesday, October 8, 2019
Warmup (10 min): Burgener Warmup
Skill & Practice (25 min): Power Snatch from Floor
1) 5 min demo w/PVC or Light Bar
2) 7-10 sets of 2 from floor, moderate weight
Between sets: 30-:50 second bike or row
Conditioning (25 min): 20 min AMRAP
2 min row/bike
20 KB Swings
Prowler Down & Back (180/120)
20 Air Squats
Wednesday, October 9, 2019
Warmup (10 min): Bench IYTs 3 x 10, 30 Band Pullaparts between sets
Speed Strength (25 min): 7 rounds
a) Press/Push/Bench 40-60% x 4 reps *Level 1 2 warmup sets of 5 then 5×5 at current work weight
b) Band Pulldowns, 7-12 reps
c) :30 roll out upper back
Abs & Arms (10 min): 3 rounds
15-25 Band Pushdowns
:30 Plank *Scale Up Weighted Plank
Conditioning (15 min): 4 rounds
Fitness & Performance: 7-10 Goblet Squats, 10-15 Ball Slams OR KB Swings
Sport: 7 DB Thrusters (35-40/20-25), 10 Overhead Plate Lunges (45/25)
Thursday, October 10, 2019
Warmup (10 min): Dynamic
Vicious and Monstrous Lower Body Work (20 min): 3-5 rounds
Slingshot Monster Walk Down & Back Mats
30 Band Pullthroughs
10-15 Glute Bridges
Conditioning (20 min): 4 rounds
90-120 seconds bike or row
30-45 seconds heavy Prowler Push or Sled Drag
30-45 seconds offset KB Carry
30 seconds rest
Tabata (10 min): 4 rounds alternating
Jumprope *Scale Up Mountain Climbers
KB Swings
Friday, October 11, 2019
TBD–Deadlifts and CrossFit Open 20.1
(with Fitness, Performance, and Sport options so y’all can do it!)
