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!
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