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!

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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

Monday 10/9

A) E2MOM x 8 sets:

– power clean + hang squat clean + split jerk

*Build to a heavy but sharp single.

 

B) Three rounds for time of:

– 50 double unders

– 15 toes to bar

– 10 push press (135/95, 115/75, 95/65)

*Keep these as push presses, they are not shoulder to overhead.

 

C) 3 sets:

– 15/side single leg hip extensions

– 10 bent over DB row

 

Tuesday 10/10

A) E3MOM x 3 sets

– 10 back squats

*Pick a weight you think you can stay at for 3 sets.

 

B) EMOM x 4-6 sets:

1: 6 pull-ups + 4 burpee box jump overs (24/20”)

2: 6 DB thrusters (55/35) + 4 burpee box jump overs

3: 12/9 cal row

 

RX+ perform 1-3 muscle-ups instead of pull-ups. Pick a number and stay with it. Also up row to 15/12 calories.

 

Wednesday 10/11

A) 5 min @ 90%

– Row 500m

– 30 RKB swings (53/35)

– AMRAP double unders in remaining time

R3M

5 min @ 90%

– 800m run

– AMRAP burpees to 6” target

R3M

5 min AMRAP

– Row 500m

– 30 RKB swings (53/35)

– AMRAP double unders in remaining time

R3M

5 min AMRAP

– 800m run

– AMRAP burpees to 6” target

 

*Try and score the same your second time through.

 

B) 3 sets for quality:

– 20 hollow rocks

– 20 banded pull aparts

– 5 TGUP sit-ups each side

 

Thursday 10/12

A) E3M x 5 sets:

– 3-4 bench press @ 20X1

– 3-4 supinated weighted pull-ups

*stay slightly heavier than last week on BP.  

 

B) E3M x 3 sets:

– 6 Romanian deadlifts @ 20X1 (50-60% DL 1RM)

– 10 DB tricep rollback extensions

– 10 DB hammer curls

*SDL are slightly heavier than last week.

 

C) For time:

– 50/35 push-ups

– 40/30 cal row

– 30 box jumps – SD (24/20”)

– 20 alternating DB snatch (75/45, 55/35, 35/25)

– 10 strict pull-ups

 

*Make sure form on push-ups stays consistent. Scale to a progression that lets you do at least 10 UB from the start.

*RX+ perform 10/7 bar muscle-ups.

 

Friday 10/13

A) EMOM x 5 sets:

– 1-2 front squat @ 65-85%

*building by 5% each set

+

E2MOM x 4-5 sets:

– 1 front squat @ 85-100+%

*Build to a heavy rep based on form and feel.

 

B)  3 sets for quality:

– 1-3 rope climbs or 3-5 rope climb progressions

– farmer’s carry x 1 lap (heavy, steady walk)

– 8-10 single arm DB standing press @ 2111

– 6-8/side BB front rack rear foot elevated split squat

 

*No jumps on RCs.

 

Saturday 10/14

8am Masters CF

9am CrossFit

10am Free Intro / Open Gym

 

Sunday 10/15

8am Endurance

10am-12pm Open Gym