MONDAY, OCTOBER 7th
A.
In 10 minutes, complete 5 sets of the following...
Halting Snatch Deadlift + Snatch Pull + Snatch @ 70-90% of 1-RM Snatch
Build each round, reset after each movement, and rest as needed
B.
Four sets of:
20/15 Calorie Assault Bike
*Handstand Push Ups
20/15 Calorie Assault Bike
50 Foot Handstand Walk (OR 20/15 Regular Push-ups)
*Sets 1 and 3: 20/15 Strict Handstand Push Ups
*Sets 2 and 4: 20/15 Kipping Handstand Push Ups
Scale to: 15/10 Cals and Box Pike Pushups/Pike off Floor
Goal Time: ~ 20 minutes
TUESDAY, OCTOBER 8th
A.
Against a 3-minute running clock, complete 5 Rounds:
400 Meter Run
4 Ring Muscle-Ups or 8 Chest-to-Bar Pull-Ups (OR Kipping Pull-ups)
Max Reps of Power Cleans (155/105 lbs)
Rest 2 minutes between rounds.
Scale to: 200-300m run/ 4 Jumping Pull-ups
Goal Time: 5+ each round (30sec + of work time)
B.
3 Rounds for Quality:
15 Calorie Ski
15 Calorie Bike
12 Glute Bridges (shoulders on bench)
WEDNESDAY, OCTOBER 9th
A.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders (120 SU)
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar (K2C)
Scale to: 40 SU/ 10 WB/ 5 K2C
Rounds Goal: 5+
B.
2 Rounds for Quality:
100 Meter Mixed Kettlebell Carry (24/16 kg)
400 Meter Farmer’s Carry
100 Meter Mixed Kettlebell Carry
THURSDAY, OCTOBER 10th
A.
3 Rounds for Time:
400 Meter Run OR 500m Row
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)
Scale to: 300m Run/ 8 BBJO/ 10 Th
Goal Time: < 12 minutes
B.
4 Rounds for Quality:
18 Banded Good Mornings
15 x 4-Count Flutter Kicks
12 Supinated Grip Barbell Bent Over Rows (95/65lbs)
FRIDAY, OCTOBER 11th
CROSSFIT GAMES OPEN 20.1
SATURDAY, OCTOBER 12th
TBD based off Open WOD