We had three teams compete in the scaled division of the Triple Threat team competition this past Saturday with our ladies team taking first place! Way to put on a show ladies!

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Monday 10/29

A) Every 2.5 minutes

– back squat

Set 1: 5 @ 60%

Set 2: 5 @ 70%

Set 3: 3 @ 80%

Sets 4-6: 2 @ 85%

 

B) E3MOM x 4-7 sets:

– 250/200m row

– 8 thrusters (95/65)

– 12 KB swings (53/35)

 

*Rx+ use 115/75 BB and 70/44 KB

 

Tuesday 10/30

A) Every 2 minutes x 6 sets:

– 3 TnG squat cleans

*Goal is to work heavier than last week’s 5s.

 

B) Every 6 minutes x 3-4 sets:

– 400m run

– 6 power clean + jerk

– 8 pull-ups

– 10 burpees over the barbell

 

*Pick a weight for C&J that is tough but unbroken.

*RX+ perform CTB pull-ups or 3/2 muscle ups

 

Wednesday 10/31 – Happy Halloween!

A) E2MOM x 6 sets

– 5-5-5-3-3-3 overhead strict press

– switch every other set for 3 sets each

• 8/side bent over DB rows
• 8 V-ups or lemon squeezes

 

B) 12 min AMRAP:

– 200m run

– 5 deadlifts @ 70%

– 7 toes to bar

– 35 double unders

 

C) 3 sets for quality:

– 10 banded tricep push-downs

– 10 dips

– 10 BB curls

 

Thursday 11/1

2. A) Every 2.5 minutes

– back squat

Set 1: 5 @ 55%

Set 2: 5 @ 65%

Set 3: 3 @ 75%

Set 4: 2 @ 80%

Set 5: AMRAP @ 85%

 

1. B) For time:

– 300m run

– 30 DB snatches (55/35ish)

– 30 DB goblet hold reverse lunges

– 30 box jumps + step down (24/20”)

– 30/24 cal row

– 30 box jumps + step down

– 30 DB goblet hold reverse lunges

– 30 DB snatches

– 300m run

 

1. C) 3 sets for quality:

– 10 reverse flys w/ pause (no swing)

– 16 elevated psoas marches

 

Friday 11/2

1. A) E2MOM

– bench press

Set 1: 5 @ 60%

Set 2: 5 @ 70%

Set 3: 3 @ 75%

Set 4-6: 3 @ 82.5%

Set 7: 5 @ 80%

Set 8: 10 @65%

 

1. B) 3 sets for quality:

– 10 BB Romanian deadlifts (tough but perfect)

– 10 DB lat pull-overs

– 10-15 close grip push-ups

– 20 DB hammer curls

– 20 banded pull-aparts

 

Saturday 11/3

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 11/4

8am Endurance

10-12pm Open Gym

Congrats to team Defend East Dallas on their 3rd place finish at Saturday night’s Throwdown At Sundown. Athletes performed one rep maxes in the front squat, jerk, deadlift, as well as a combine style bench press for time. All three of our ladies found new PRs too!

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Monday 10/22

A) Every 2.5 minutes

– back squat

Set 1: 5 @ 55%

Set 2: 5 @ 65%

Set 3: 3 @ 75%

Sets 4-6: 2 @ 80%

 

B) Every 3 minutes x 4-6 sets:

– 200m run

– 8 DB front rack walking lunges (50/35s)

– 4-8 pull-ups

– 30 double unders

 

C) 2-3 sets:

– 10 V-ups

– 20 hollow rocks

– 30 flutter kicks

 

Tuesday 10/23

A) Every 3 minutes x 5 sets:

– 5 TnG squat cleans

*Work on proper BB cycling starting at 60% and building

 

B) 5 rounds for time:

– 20 KB swings (53/35)

– 10 burpee box jump overs (24/20)

*15 min cap.

 

C) 3 sets for quality:

– 10 DB Romanian deadlifts

– 10 bent over reverse flys w/ pause (no swing)

 

Wednesday 10/24

A) E2MOM x 5 sets

– strict overhead press

*build each set

 

B) 12 min running clock:

– 1500/1200m row

AMRAP in remaining time…

– 12 push press (95/65)

– 12 toes to bar

 

RX+ use 115/75.

 

Thursday 10/25

A) Every 2.5 minutes

– back squat

Set 1: 5 @ 60%

Set 2: 5 @ 70%

Set 3: 3 @ 77.5%

Sets 4-6: 2 @ 82.5%

 

B) 3 rounds for time:

– 400m run

– 12 double DB front squats (53/35, 44/25, 35/18, 26/13)

– 24/18 HR push-ups

– 48 double unders

 

*RX+ use 70/44s.

 

Friday 10/26

A) E2M x 8 sets:

– 1 deadlift

– Switch between:

• 5-10 ring/box dips
• 10 DB bicep curls

*deadlifts should start at last weeks heaviest set of 2 and buld to about 95%.

 

B) 3 sets for quality:

– 8/side BB step-ups (knee height)

– 10/side single arm DB bench press

– 20 seated banded hamstring curls

– 20 banded tricep push downs

 

Saturday 10/27

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym 

 

Sunday 10/28

8am Endurance

10-12pm Open Gym