Monday 10/13
Fitness
A) E2.5M x 6 sets:
– 5 push press (building)
After odd sets – 16-20 double KB gorilla rows
After even sets – 10 supine medball hamstring curls
B) CrossFit Open Workout 18.1 (Scaled)
20 min AMRAP:
– 8 hanging knee raises
– 10 SA DB hang power clean + jerk (5/5 @ 35/20)
– 14/12 cal row
Performance
A) E2.5M x 6 sets:
– 5 push press
*Build to a heavy but crisp set of 5
B) CrossFit Open Workout 18.1 (RX)
20 min AMRAP:
– 8 toes to bar
– 10 SA DB hang power clean + jerk (5/5 @ 50/35)
– 14/12 cal row
Tuesday 10/14
Fitness
E6M x 6-8 sets
Odd sets:
– 200m row
– 15 push-ups
– 200m run
– 20 prisoner reverse lunges
– 30 single unders
Even sets:
– 200m run
– 15 RKB swings
– 200m row
– 10 box step-overs
– 30 double unders
Performance
E6M x 6-8 sets
Odd sets:
– 250/200m row
– 20/15 push-ups
– 200m run
– 20 prisoner reverse lunges
– 40 double unders
Even sets:
– 200m run
– 20 RKB swings (53/35)
– 250/200m row
– 10 box jump overs (24/20”)
– 40 double unders
Wednesday 10/15
Fitness
A) E4M x 4 sets:
– 5 BB front squats or 10 double KB front squats
– 10 DB incline presses
– 10 DB incline chest supported rows
B) E60S x 10-20 sets:
– 2 DB up/down devil cleans
– 4 DB thrusters
– 3 strict pull-ups
Performance
A) E3M x 5 sets:
– 5 front squats @ 75-80% 1RM (2 RIR)
*Heavier than 8s on 10/6
B) E60S x 10-20 sets:
– 2 DB devil cleans (35/20s)
– 4 DB thrusters
– 3 strict pull-ups
Thursday 10/16
Fitness & Performance
A) E3M x 6 sets:
– 4 BB bench press @ 75-85% 1RM
OR
– 10/side SA DB bench press
Then…
– 4 weighted or 2-3 negative pull-ups
– 8 banded face pulls
Fitness
B) E3M x 4-8 sets:
– 200m row or 400m bike
– 12 SA DB hang power snatch (6/6)
– 8, 10 or 12 dips
– 2 or 4 up/downs
Performance
B) E3M x 4-8 sets:
– 250/200m row or 500/400m bike
– 12 SA DB hang power snatch (6/6 @ 50/35)
– 8, 10 or 12 ring dips
– 4 burpee over the DB
Friday 10/17
Fitness
A) E2M x 8 sets
Odd sets:
– 10/side half kneeling BB landmine press
Even sets:
– 6/side box step downs (no push offs)
– 10 tough ring rows
Performance
A) E2M x 8 sets
Sets 1-4: 1 high hang clean + 1 hang clean + 1 clean
Sets 5-8: 1 hang clean + 1 clean
*Receive cleans in full squat if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/s SL KB rack assisted RDLs
– 12-16 OH banded tricep extension
– 1 lap reverse sled drag
– 8-12 ring bicep curls
OR
Conditioning Option
4 rounds for time:
– 400m run or 1000/500m bike
– 15 RKB swings (53/35)
– 10 KB box step-up
Saturday 10/18
Fitness
TBA
Performance
TBA
Sunday 10/19
8am EDCF Run Club
10-12pm Open Gym