Monday Oct 7th
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!
Lower Body mobility
3 x ( 8 x Banded Knee Barbell Glute Bridge / 5 x Goblet Squat 3311 Tempo/ 45s Mountain Climber)
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
Then 3 attempt at 1RM . All Single efforts .
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
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!
10 KB Deads
10 KB SDHP
15/10 Sit ups
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
2 Mins Per Station / :30 Rest between Stations / 3 Rounds total
:30 DB Squats + :30 DB Reverse Lunges + :30 DB Forward Lunges + :30 DB Squat HOLD
1 Min Box Jumps + 1 Min Incline Plank Hold (Feet On top of box)
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.
Slow Air Squats
Dumbbell Romanian Deadlifts
Dumbbell Front Rack Reverse Lunges (Alternating Legs)
Dummbell Pausing Front Squats (2 Seconds in Bottom)
Performed with Light Set of Dumbbells
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.
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)
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.
Banded Leg Stretches (Hamstring, Groin, Glutes, Crossover, Twist)
Banded Monster Walk 4 Directional
2 Rounds 30s Each
-1 Leg Glute Bridge
-Side Plank Leg Lift
5x5 with 5-2-1-1 Tempo
Romanian Deadlift (2s pause hover above ground)
*5 Tall Box Jumps btwn
12 Min EMOM
40s max Hanging Leg Lifts
Warm Up : Line Drills
:45/:15 4 Rounds
:45 Sled Push