Tuesday Oct 8
1 RM Testing week on our compound lifts. The end of our cycle where we test our lifts to have greater awareness of our percentages in the future. Make note of your numbers . Plenty of accessory work and functional hypertrophy token our bodies in prime shape!
Upper Body Mobility
3 x ( 12 x DB Pull Over / 20 x Banded Tricep Pressdown / 3 x Push Up 3311 Tempo )
Base all numbers off 90% apart from 1 RM attempts
Perform 3-4 Warm Up sets to get to 75%. Rest 2-3 Minutes between Sets .
75% x 5
85% x 3
3 x 1 RM Attempts
18 Min EMOM
Min 1 8+8 Incline Sing Arm DB Bench Press
Min 2: 10 x KB Swing Clean and Press
Min 3 : Max Effort Pull Up
First week of the challenge. We are going to go back to our roots with TRAIN: Conditioning. Expect these next 5 weeks to be working longer endurance training specifically targeting FAT LOSS!
Bent over Row (:3 pause at the top of each rep)
Alternating Upright row
8/5 Sprawls after each round
These are quick efforts! Move fast and stay on the clock - Scale as necessary. Advise athletes that work will pile up for 1st three movements then you will get some what of a break minute 4.
EMOM x 32
10 DB Floor Press + 20 Pulls on SKI
7/5 Renegade Row + 10/7 Cals on ROWER
10 DB Thruster + 150/100M RUN
20/16/12 Weighted Sit ups (With Wall Ball)
Teams of 3-4
150/100 Cals on Bike
Break this up however you like amongst team
The first workout of the 2020 CrossFit Games Open will be announced on Thursday night.
For the next five weeks, (regardless of whether you have officially signed up for the Open) we will be testing these workouts on Saturday mornings. The remainder of our week’s training will be designed to so that we feel fresh and ready for battle for the next five Saturdays, so expect lighter weekday training and epic weekend efforts.
Push-up to Down Dog
Inchworm to Push-up
5 Sets of 1
(6 Seconds Up, 6 Seconds Down)
Sets: 45 - 50 - 55 - 55 - 55% of 1RM Deadlift
5 Rounds of AMRAP 1:30:
25 Double Unders
6 Deadlifts (225/155)
25 Double Unders
Max Strict Handstand Push-ups in Time Remaining
Rest 30 Seconds Between Rounds
20 Minute Recovery Effort
On the 5:00, 10:00, 15:00:
20 GHD Sit-ups
20 Hip Extensions
Week 2/4 of 5x5 with Tempo Work. 5-2-1-1 Working Time under tension and the ability to stabilize in the bottom position of a movement.
Banded Pec + Lat Stretch + Side Angle Stretch
5/5 Wall Slide (Wall Sit Position - 1Arm Press OH)
8/8 DB Burt Reynolds
10 Bent Over Flys
5x5 with 5-2-1-1 Tempo
Strict Press (DB or BB)
*10cal Ski Btwn
Every 2 Min for 12 Minutes
10-15 Ball Slams
12-15 Russian Twists each side