Monday 11/11

Fitness

A) E90S x 10 sets (5 each):

Station 1: 8 BB Romanian deadlifts + 8 ring rows

Station 2: 16 alternating DB piston presses + 8 lemon squeezes 

 

B) E4MOM x 4-5 sets:

– 200m row

– 8 double DB hang power cleans

– 8 DB push press

– 40 single unders

 

Performance

A) E90S x 10 sets:

– clean and jerk

*Build to a heavy single rep. 

 

B) E3.5MOM x 4-6 sets:

– 250/200m row

– 5 hang squat cleans

– 5-10 strict handstand push-ups

*pick the weight on cleans so that they’re tough but UB

 

Tuesday 11/12 

Fitness

A) E3M x 4 sets:

– 6 back squats

– 8/side half kneeling pallof presses

– 10 bent over reverse flys

 

B) 10 min AMRAP:

– 3 DB thrusters 

– 3 hanging knee raises

– 40 single unders

*Add 3 reps to thrusters and T2B every round.

 

Performance

A) E3M x 4 sets – back squats
Set 1: 6 back squats @ 76%

Sets 2-4: 6 back squats @ 70%

 

B) 10 min AMRAP:

– 3 thrusters (95/65)

– 3 toes to bar

– 30 double unders

*Add 3 reps to thrusters and T2B every round.

 

1. C) 3 sets for quality:

– 10 slide hamstring curls

– 20 reverse snow angels (2.5s/hand)

 

Wednesday 11/13

Fitness

A) E4M x 4 sets:

– 6 bench press

– 8/side bent over DB rows 

– 10 banded face pulls (red)

 

B) 3 rounds for time:

– 400m run

– 21 KB swings 

– 12 pull-ups

 

Performance – bench press

A) E4M x 4 sets – bench press
Set 1: 6 @ 76%

Sets 2-4: 6 @ 70%

*After every set perform: 

– 8/side bent over DB rows

– 10 banded face pulls (red)

 

B) “Helen”

3 rounds for time:
– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

 

Thursday 11/14

Fitness

E8M x 4-5 sets:
– 400m row

– 16 wallballs

– 16/12 HR push-ups

– 16 alternating DB snatches 

– 40 single unders

 

Performance

E8M x 4-5 sets:
– 500/400m row

– 20 wallballs

– 20/15 HR push-ups

– 20 alternating DB snatches 

– 40 double unders

 

*Switch the order every set but keep pace the exact same. 

 

Friday 11/15

Fitness

A) E90S x 10 sets (5 sets each)

Station 1: 8 BB upright rows + 30 sec flutter kicks

Station 2: 12 alternating double KB front rack box step-ups (knee height)

 

Performance

A) E90S x 10 sets:

– hang snatch

*Build to a heavy single rep. 

 

Fitness & Performance

B) 3 sets for quality:

– heavy sled drag down and back

– 40-60 sec earthquake bar overhead hold

– 30 sec heavy sandbag hug march

– 30-45 sec L-sit accumulation

 

Saturday 11/16

Fitness

TBA

 

Performance

TBA

 

Sunday 11/17

8am Endurance

10-12pm Open Gym

 

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