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!
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
- 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%
- 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
- C) 3 sets for quality:
– 10 reverse flys w/ pause (no swing)
– 16 elevated psoas marches
Friday 11/2
- 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%
- 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