Tuesday Oct 8

BUILD

PURPOSE:

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!

WARMUP:

Upper Body Mobility

3 x ( 12 x DB Pull Over / 20 x Banded Tricep Pressdown / 3 x Push Up 3311 Tempo )

STRENGTH: 

Bench Press

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 .

Then

75% x 5

85% x 3

3 x 1 RM Attempts

MAIN EVENT

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

TRAIN

PURPOSE:

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!

WARMUP: 

10-8-6

Cuban Press

Bent over Row (:3 pause at the top of each rep)

Alternating Upright row

8/5 Sprawls after each round

MAIN EVENT: 

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

  1. 10 DB Floor Press + 20 Pulls on SKI

  2. 7/5 Renegade Row + 10/7 Cals on ROWER

  3. 10 DB Thruster + 150/100M RUN

  4. 20/16/12 Weighted Sit ups (With Wall Ball)

FINISHER:

Teams of 3-4

150/100 Cals on Bike

Break this up however you like amongst team

COMPETE

PURPOSE
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.

WARM UP
30 Seconds/Movement

Single Unders 
Push-up to Down Dog 

Single Unders 
Inchworm to Push-up 

Single Unders 
Active Divebombers 


STRENGTH
Tempo Deadlift
5 Sets of 1
(6 Seconds Up, 6 Seconds Down)
Sets: 45 - 50 - 55 - 55 - 55% of 1RM Deadlift


MAIN EVENT
”Breakfast Club”
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

RECOVERY
20 Minute Recovery Effort
On the 5:00, 10:00, 15:00:
20 GHD Sit-ups
20 Hip Extensions


LAUNCH

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.

WARM UP:
Banded Pec + Lat Stretch + Side Angle Stretch

2 Rounds
5/5 Wall Slide (Wall Sit Position - 1Arm Press OH)
8/8 DB Burt Reynolds
10 Bent Over Flys

STRENGTH:
5x5 with 5-2-1-1 Tempo
Strict Press (DB or BB)
*10cal Ski Btwn


CONDITIONING:
Every 2 Min for 12 Minutes
10-15 Ball Slams
12-15 Russian Twists each side

SPRINT

Emylee Covell