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Monday 10/23

A)  E3MOM x 3 sets

– 10 back squats

*Same weight for all sets. 5-10+lb increase from last week if you completed all reps.

*Last day for 10s.

 

B) Every 3 minutes x 4-6 rounds:

– 8 pull-ups

– 10 thrusters (95/65)

– 12 burpees

– 30 double-unders

 

Tuesday 10/24

A) E3M x 3 sets:

– 10 strict overhead presses

– 10 bent over supinated barbell rows

 

B) E2M x 4-6 sets @ 90%:

– 200m run

– 6-10 rings dips

 

C) EMOM x 8 min:

1: 8-12 V-ups

2: 45-60 second floor FLR

 

Wednesday 10/25

A) E2M x 3 sets:

– 3 position snatch @ 55-65%

(high, hang, floor)

+

E2M x 3 sets:

– 2 position snatch @ 70-80%

(hang, floor)

+

E2M x 3 sets:

– 1 snatch 85-90+%

*Work from the power snatch if overhead squat mobility is limited.

 

B) Every 6 min x 3-4 sets:

– 500/400m row

– 12 overhead squats (115/75, 95/65, 75/45)

– 12 burpees over the barbell

 

Thursday 10/26

A) 2 sets:

7 min AMRAP @ 90%

– 1000/750m row

– In your remaining time cycle:

• 5 pull-ups
• 10/7 perfect push-ups
• 15 air squats

R3M

7 min @ 90%

– 800m run

– In your remaining time cycle:

• 5 burpees
• 10 sit-ups
• 15 RKB swings (53/35)

R3M

 

*Try and score the same your second time through.

 

B) 3 sets for quality:

– 20 hollow rocks

– 20 banded pull aparts

– 5 TGUP sit-ups each side

*TGUPSU are heavier than last week.

 

Friday 10/27

A) E3MOM x 4 sets

– 10-8-6-4 deadlift (55-65-75-85%)

– 6-8/side single arm DB press (pause at shoulder)

*Don’t drop your weight! If you can’t control the barbell down then it is too heavy.

 

B) 3 sets for accessory:

– heavy double KB complex:

• 8 deadlifts
• 7 cleans
• 6 shoulder to overhead

– seated sled drag face pull

– 8/side DB weighted step-ups

– 45-60 sec ring or floor FLR

 

Saturday 10/28

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 10/29

8am Endurance

TBD Open Gym

Big congrats to all of our Festivus Games athletes (Beaux, Ben, Wayne, Veronica, and Heather) who showcased their hard work this past Saturday at CrossFit Lavon. Veronica and Heather walked away with second place!

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Monday 10/16

A) E2MOM x 8 sets:

– clean + split jerk

*Build from 65-95+% to a heavy but sharp single.

 

B) CrossFit Open 13.4

7 min AMRAP:

– 3 clean and jerk (135/95)

– 3 toes to bar

– 6 clean and jerk

– 6 toes to bar

– 9, 12, 15… increasing by 3 reps each set.

*C&J performed ground to overhead style.

 

C) Accessory – 3 sets:

– 20 supinated banded pull-aparts

– 6 KB windmills per side

 

Tuesday 10/17

A) E3MOM x 3 sets

– 10 back squats

*Same weight for all sets. 5-10+lb increase from last week if you completed all reps.

 

B) Every 6 min x 3-4 sets @ 80-90%:

– 400m run

– 20 KB swings (53/35)

– 20 wallballs (20/14)

 

Wednesday 10/18

A) E2M x 3 sets:

– 3 high hang snatch (55-65%

+

E2M x 3 sets:

– 2 hang snatch (70-80%)

+

E2M x 3 sets:

– 1 snatch (85-90+%)

*Work from the power snatch if overhead squat mobility is limited.

 

B) Every 90 sec x 5 sets each:

1: 200m run @ 95%

2: 20/15, 15/12, or 12/9 cal row @ 95%

*Row should put you around 60 sec of work.

*Big rower? Up to 24/18 cal.

 

Thursday 10/19

A) EMOM x 10 min

1: 2-3 bench press

2: 2-3 supinated weighted pull-ups

*Start where you ended on last week’s BP and WPU.

 

B) Every 3 minutes x 4-6 rounds:

– 30 double unders

– 8 pull-ups

– 10/7 perfect push-ups

– 12 box jumps – SD (24/20”)

 

RX+ perform 8 CTB bar pull-ups.

 

C) Accessory – 3 sets:

– 10 bicep curls (BB or DB)

– 10 shoulder raises

 

Friday 10/20

A) E3MOM x 4 sets

– 10-8-6-4 deadlift (50-60-70-80%)

– 10 DB Z-press

 

B) 3 sets for quality:

– Heavy DB complex: 6 cleans + 6 FR forward lunges + 6 shoulder to overhead

– Sled drag down and back (heavy but steady)

– 6-8 toes to bar with pause at bottom

– 10/side bent over DB rows

 

Saturday 10/21

8am Masters CF

9am CrossFit

10am Free Intro / Open Gym

 

Sunday 10/22

8am Endurance

Open Gym TBD