CROSSFIT
Monday 10/12
“CONDITIONING”
5 Sets:
AMRAP 6 minutes:
1k/800m Row
– with time remaining, AMRAP:
3 Push Press (135/95)
6 Pull-ups
9 Burpees
(No rest between sets.)
Tuesday 10/13
“PRIMER”
EMOM 12 minutes:
1st Minute: 5 Kick to Handstands
2nd Minute: 5 Bar Tuck Pull to Inverts
3rd MInute: 6 (3/3) Pistols off Box
“CONDITIONING”
5 Rounds for Time:
20 Wall Balls (20/14)
30 Double Unders
20 Kettlebell Swings (53/35)
Wednesday 10/14
“STRENGTH”
Every 1:30 x 5 Sets:
10 (5/5) Barbell Reverse Lunge Steps
REST 3:00
EMOM 10 minutes:
1 Deadlift @ 80-90%
“CONDITIONING”
Teams of 2. Trade Every Minute. One partner always biking for max calories.
AMRAP 15 minutes:
12 Hang Power Cleans (95/65)
12 Overhead Squats
12 Deadlifts
Thursday 10/15
“STRENGTH”
EMOMx4
1- 20 Banded Face Pulls
2- 10 Renegade Rows
3- :20 Chin Over Bar Hang
“CONDITIONING”
CrossFit Open 17.1
For time:
10-20-30-40-50 Alternating Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24/20)
(Time Cap: 20 minutes)
Friday 10/16
“PRIMER”
EMOM 12 minutes:
1st Minute: 30s Box Handstand Push-ups
2nd Minute: 30s Strict Pull-ups
3rd Minute: 30s Hollow Body Rocks
“CONDITIONING”
Baseline
For time:
500m Row
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
“STRENGTH”
Every 2:00 x 4 Sets:
12 Bench Press
Saturday 10/17
Teams of 2.
Minutes 0-10 (You Go – I Go)
AMRAP
5/5 SA DB thruster
10 Burpee Box Jump Overs (24/20)
Minutes 20-23
REST
Minutes 13-20 (Trade Movements)
AMRAP
10/7 Cal. Bike
10 Alt. DB Snatch
10 Jump Lunges
Minutes 20-23
REST
Minutes 23-27 (Trade Rounds)
AMRAP
(5/5) DB Push Press
35 DU
BOOTCAMP
Monday 10/12
“STRENGTH”
Landmine
EMOM 12 minutes:
1 – 20 ALT Lateral Lunges
2 – 5 Thrusters
3 – :20 Air Squats
“CONDITIONING”
EMOM 24 minutes:
1- Max Rep DB/KB Box Step Overs
2- 20 Sit-ups
3- Max Rep Burpees
4- 20 Reverse Lunges
5- Max Rep Single Unders
6- REST
Tuesday 10/13
“CONDITIONING”
For Time:
Accumulate 100 Seated DB Shoulder Presses (35/20)
* every time the weights are put down bike 25/18 calories
AMRAP 8 minutes
15 V-Ups
15 Hollow Body Rocks
15 Supermans
Wednesday 10/14
“CONDITIONING”
Teams of 2. Trade Rounds + One Person Always Rows
AMRAP 35 minutes:
10 DB Deadlifts
10m Dbl. DB OH Carry
10 DB Deadlifts
10m Dbl. DB OH Carry
Thursday 10/15
“CONDITIONING”
Every 5:00 x 8 Sets:
15 Box Jumps
15 Banded Good Mornings
15 Russian KBS
2:00 Row
Friday 10/16
“CONDITIONING”
5 Rounds:
12 Double DB Bent Over Rows
10 Alt. Presses + 5 Push Presses
+
4 Rounds:
10 DB Front Squats
20 Sumo RDL
300m Run
+
3 Rounds:
10 Curl to Press
10 Push-ups
400m Run
