Monday 11/4
Fitness
A) E3M x 4 sets:
– 6 deadlifts (heavier than last week)
– 8 L-seated DB press
– 10 alternating DB plank rows (5/side)
B) For max reps:
– 3 minutes max rowing for calories
– R60S
– 3 minutes max wallballs
– R60S
– 3 minutes max single unders
– R60S
– 3 minutes max DB devils press
Performance
A) E3M x 4 sets – deadlift
Set 1: 6 @ 76%
Sets 2-4: 8 @ 70%
B) For max reps:
– 3 minutes max rowing for calories
– R60S
– 3 minutes max wallballs (20/14)
– R60S
– 3 minutes max double unders
– R60S
– 3 minutes max DB devils press (35/25s)
Tuesday 11/5
Fitness
A) E3M x 4 sets:
– 8 bench press (heavier than last time)
– 8/side bent over DB row
– 8 banded face pulls (red)
B) 10 min AMRAP:
– 4 strict pull-ups
– 6 push-ups (scale by elevating)
– 8 walking lunges
Performance
A) E3M x 4 sets – bench press
Set 1: 8 @ 76%
Sets 2-4: 8 @ 68.5%
*After every set perform:
– 8/side bent over DB rows
– 8 banded face pulls (red)
B) 10 min AMRAP:
– 5 strict pull-ups
– 6 hand release push-ups
– 7 box jumps w/ step-down
C) 3 sets:
– 21 gun salute w/ DBs
– 21 BB or DB skull crushers
Wednesday 11/6
Fitness
A) E6MOM x 4-7 sets:
– 400m run (scale to 300m)
– 12 SA DB hang power clean & jerk (6/side)
– 10 alternating box step-ups
– 8 hanging knee raises (scale to sit-ups)
– 6 burpees
Performance
A) E6MOM x 4-7 sets:
– 400m run
– 12 SA DB hang power clean & jerk (6/side @ 50/35)
– 10 alternating DB weighted step ups
– 8 toes to bar
– 6 burpee box jump overs
Fitness & Performance
B) 3 sets for quality:
– 20-30 alternating slide mountain climbers (towels on platforms)
– 20 sandbag weighted hip thrusts
Thursday 11/7
Fitness
A) E3MOM x 5 sets
– 5 strict overhead presses
– 8/side single leg “kickstand” RDLs
– 16 alternating Russian twists (plate or medball)
B) E4MOM x 4-6 sets:
– 250/200m row
– 30 single unders
– 8 DB thrusters
*Keep rows same pace throughout.
Performance
A) EMOM x 5 sets
– 1 snatch @ 60-80%
+
E2MOM x 5 sets
– 1 snatch @ 85+%
B) E4MOM x 4-6 sets:
– 250/200m row
– 30 double unders
– 5 overhead squats
*You pick the weight for OHS. Should be tough but UB and taken from the floor.
*Keep rows same pace throughout.
Friday 11/8
Fitness & Performance
CrossFit Open Workout 20.5
Saturday 11/9
Fitness
TBA
Performance
TBA
Sunday 11/10
8am Endurance
10-12pm Open Gym
