Monday 10/21
Fitness
A) E5MOM x 4-7 sets:
– 16/12 cal row
– 14 RKB swings
– 12 DB walking lunges
– 10 DB shoulder to overhead
B) 3 sets for quality:
– 20-30 alternating slide mountain climbers (towels on platforms)
– 10-15/side single leg hip thrusts
Performance
A) E5MOM x 4-7 sets:
– 18/14 cal row
– 16 RKB swings (53/35)
– 14 alternating DB walking lunges (35/25s)
– 12 DB shoulder to overhead
RX+ use 50/35 DBs
B) 3 sets for quality:
– 8-10 BB ab wheel roll-outs
– 10-15/side single leg hip thrusts
Tuesday 10/22
Fitness
A) E90S x 10 sets (5 each)
Station 1: 8-10 snatch grip Romanian deadlifts
Station 2: 8-10/side seated DB single arm press w/ contralateral KB front rack hold
B) 12 min AMRAP:
– 40 single unders (sub 30 lateral hops)
– 10 (5/5) DB hang power clean + jerk
– 40 single unders
– 10/8 HR push-ups
Performance
A) E90S x 10 sets
Sets 1-3: 3 high hang snatch
Sets 4-6: 2 hang snatch
Sets 7-10: 1 snatch
*Building from 60-90%
B) 12 min AMRAP:
– 30 double unders
– 10 (5/5) DB hang power clean + jerk (50/35)
– 30 double unders
– 10/8 HR push-ups
Fitness & Performance
C) 3 sets for quality:
– 20 BB curls
– 20 banded tricep push-downs
Wednesday 10/23
Fitness
A) E4M x 4 sets:
– 5 tempo back squats @ 3211
– 10-12 alternating DB rows from plank
– 10-20 second hanging knee raise
B) E3MOM x 4-6 sets:
– 200m run
– 12 wallballs
– 6 strict pull-ups
*Keep pace the same or slightly faster each round.
Performance
A) E4M x 4 sets – back squats
Set 1: 8 back squats @ 72-76%
Sets 2-4: 8 back squats @ 67.5%
B) E3MOM x 4-6 sets:
– 200m run
– 16 wallballs
– 8 chest to bar pull-ups
*Keep pace the same or slightly faster each round.
Thursday 10/24
Fitness
A) E3M x 4 sets – bench press
– 8 bench press (heavier than last week)
– 10 DB lat pull-overs
B) E6M x 3-4 sets:
– 400m row
– 300m run
– 8 burpee + box step ups
Performance
A) E3M x 4 sets – bench press
Set 1: 8 @ 72-76%
Sets 2-4: 8 @ 68%
*After every set perform 10 DB lat pull-overs.
B) E6M x 3-4 sets:
– 500/400m row
– 400m run
– 10 burpee + box jump overs (24/20”)
Friday 10/25
Fitness & Performance
CrossFit Open Workout 20.3
(Announced Thursday evenings at 7:00pm)
Saturday 10/26
Fitness
TBA
Performance
TBA
Sunday 10/27
8am Endurance
10-12pm Open Gym
