Monday Oct 7th
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 ( 8 x Banded Knee Barbell Glute Bridge / 5 x Goblet Squat 3311 Tempo/ 45s Mountain Climber)
STRENGTH:
Front Squat
Base all numbers of 90 % pervious 1 RM except 1RM Attempt . rest 2-3 Minutes between working sets . Perform 3-4 Warm up sets to reach 75%.
75% x 5
85% x3
Then 3 attempt at 1RM . All Single efforts .
STRENGTH ACCESSORY
18 Min EMOM
Min 1: 8+8 Bulgarian Split
Minute 2: 8 x Barbell Jump Squat . Max Weight 95lbs. The goal is height .
Minute 3 : 10-15 Toes To Bar
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:
3 Rounds
10 KB Deads
10 KB SDHP
10 KBS
15/10 Sit ups
STRENGTH:
Rowing Strength
4 x 250/200 Rest :90 between efforts or until you are back up in cue
These efforts should not take more than :60 - Scale accordingly
MAIN EVENT:
2 Mins Per Station / :30 Rest between Stations / 3 Rounds total
RIDE
:30 DB Squats + :30 DB Reverse Lunges + :30 DB Forward Lunges + :30 DB Squat HOLD
RUN
1 Min Box Jumps + 1 Min Incline Plank Hold (Feet On top of box)
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
Easy Bike
Active Spidermans
Moderate Bike
Active Samson
Faster Bike
Slow Air Squats
Dumbbell Romanian Deadlifts
Wall Sit
Dumbbell Front Rack Reverse Lunges (Alternating Legs)
Front Plank
Dummbell Pausing Front Squats (2 Seconds in Bottom)
Mountain Climbers
Performed with Light Set of Dumbbells
STRENGTH
Back Squat
5 Repetitions
4 Repetitions
3 Repetitions
1 Repetition
1 Repetition
1 Repetition
Aim here is to keep the rest to 2:00 or less, as we build to moderate loads. Not to exceed 90% on the final rep of the squat.
MAIN EVENT
”Rug Mouse”
20 Minute Assault Bike*
*On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
LAUNCH
Week 2/4 of 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 Leg Stretches (Hamstring, Groin, Glutes, Crossover, Twist)
Banded Monster Walk 4 Directional
2 Rounds 30s Each
-1 Leg Glute Bridge
-Hollow Body
-Side Plank Leg Lift
-Broad Jump
STRENGTH:
5x5 with 5-2-1-1 Tempo
Romanian Deadlift (2s pause hover above ground)
*5 Tall Box Jumps btwn
CONDITIONING:
12 Min EMOM
8-12 Burpees
8-10cal Row
40s max Hanging Leg Lifts
SPRINT
Warm Up : Line Drills
EMOM 10min
70m
10x
100m
1min Rest
4x
200m
Rest 1min
:45/:15 4 Rounds
:45 Plank
:45 Sled Push