MONDAY, OCTOBER 20th

A.

Every 5 minutes for 20 minutes (4 sets):

20 Double Kettlebell Deadlifts (70’s/53’s)

20 Handstand Push-ups

20/15 Calorie Row

Goal Time: < 3 minutes per, Time Cap at 3:30, keep each movement at about 1min

Scale to: by Load, Pike Push-up OR Seated DB Press, then...10-15 reps each round

B.

3 Rounds for Quality:

8 Tempo Dumbbell Push Presses @ 31X1

8 Tempo Dumbbell Bent Over Row@ 31X1

Max Effort Ring L-Sit Hold (L-Sit off box)

Lat Stretch on Boxes x 1 minute

TUESDAY, OCTOBER 22nd

A.

3 rounds for Time:

100 Double Unders (200 SU)

50 Dumbbell Lunges 50/35#

10 Bar Muscle-Ups (10 Strict Pull-ups + 10 Strict Push-ups)

Goal Time: < 20 minutes

Scale to: 50 DU, by Load > Walking, Banded Bar MUp or Low Bar MUp

B.

4 rounds for Quality;

5 Dragon Flags @ 41X1

5 Evil Wheels @ 41X1

10 Cals Bike

WEDNESDAY, OCTOBER 23rd

A.

In 12 minutes, work up to a heavy single...

Squat Clean and Jerk

3-3-3-2-2-1-1

B.

Every 4 minutes, for 20 minutes (5 sets) of:

400 Meter Run

10 Power Clean & Jerks @ 60-70% of 1-RM of 1-RM C&J

Goal Time: < 3 min per round, 3min Time Cap

Scale to: 200-300m Run, by Load

THURSDAY, OCTOBER 24th

A.

10 min AMRAP:

2 Dumbbell Power Snatches 50/35lbs

2 Box Jump Overs 24/20”

4 Dumbbell Power Snatches 50/35#

4 Box Jump Overs 24/20”

6 Dumbbell Power Snatches 50/35#

6 Box Jump Overs 24/20”

… continue pattern until time is up.

B.

With a partner, Accumulate as many CALS as possible in 10 minutes on Assault Bike

C.

3 - 5 Rounds for Quality:

5 Parallette Pass Throughs

10 GHD Sit-ups

FRIDAY, OCTOBER 25th

CROSSFIT GAMES OPEN 20.3

SATURDAY, OCTOBER 26th

TBD based on 20.3 Open workout