Thursday Oct 10th
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:
Lower Body Mobility
3 x ( 1 Min Weighted Plank + 12 x Banded DB RDL + 1 Min Arrested Superman )
STRENGTH:
Deadlift
Base all numbers off 90% 1RM apart from 1 RM
Perform 3-4 Warm Up sets to get to 75%. Rest 2-3 Mins between working Sets
75% x5
85% x3
3 x 1 RM Attempts to establish new 1RM
Please be careful with this lift . Good form only. No round back lifting.
MAIN EVENT
5 RDS. NFT
10 x Barbell RDL 3211 Tempo AHAP
12 x Forward Lunge on to 45lb Plate ( 6+6) AHAP
20/15 Cal Bike Sprint
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:
Line Drills
STRENGTH:
3 x 250/200M RUNS (Efforts should be Sub :60 so scale accordingly)
Rest :90 or until you are back in the cue
MAIN EVENT:
:30 per station / :10 Between Stations / 6 Rounds Total / Rest :50 Between Rounds
Lateral Hops
KBS
Box Jumps
HEABY DB Deads
RUN
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
3 Rounds
Minute 1: 45 Seconds Easy Row
Minute 2: 45 Seconds Movement Prep
Minute 3: 45 Seconds Active Spiderman + Hamstring Stretch Click Here
45 Seconds of Work + 15 Seconds For Transition to Next Station
Movement prep:
Round 1: Air Squats
Round 2: Glute Bridges
Round 3: Glute Bridge Walkouts
STRENGTH
EMOM10
Odd Min: 10 Toes to Bar
Even Min: 5/5 Alternating Dumbbell Snatch (70/50)
MAIN EVENT
”WOW Air”
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
400 Meter D-Ball Run (50/35)
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 Downdog Stretch + Side Angle Stretch
30s Each:
- Hip Thrust
- Alternating Superman (opposite arm/leg)
- Mountain Climbers
- Jumping Chair Squat
STRENGTH: 5x5 with 5-2-1-1 Tempo
Back Squat *8 DB Over the Shoulder
CONDITIONING:
Every 2 Min 18 Min
- 20/28 Wall Balls
- 15/15 DB Plank Pulls
- 1 Min Banded Run
SPRINT
Warm up: Line Drills
EMOM 15min
14 DB Squat Jumps
2. 14 Box Jump overs
3. :25 Sec Sprint
5 Rounds
:30 Hurdle Hops
:30 DB High Knees
:30 Sprint
1min Rest