AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
5 sets for load:
3 power snatch @ 60%
2 power snatch @ 70%
1 power snatch @ 80%
– Rest 2:00 between sets.
SKILL I
EMOM 10:
2 rope climbs
– Advanced athletes should perform reps as legless.
STAMINA I
On a 20:00 clock:
5 sets for reps:
On a 2:00 clock:
200-m run
Max burpees
– Rest 2:00 between sets.
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MONDAY:
HALLOWEEN WOD! 🎃👻
‘Evening Fancy Dress Optional!’
SKILL WORK
Pre-workout:
4 sets:
3 hang power clean and jerks
RX
With a partner:
3 rounds for time:
400-m zombie run
50 pumpkin shots (6/9 kg) (9/10 ft)
25 synchro undead pumpkin sit-ups
SCORE:
TOTAL TIME
INTERMEDIATE
With a partner:
3 rounds for time:
400-m zombie run
50 pumpkin shots (4/6 kg) (9/10 ft)
25 synchro undead pumpkin sit-ups
SCORE:
TOTAL TIME
BEGINNER
With a partner:
3 rounds for time:
200-m zombie run
30 pumpkin shots (3/4kg) (9/10 ft)
15 synchro undead pumpkin sit-ups
SCORE:
TOTAL TIME
STIMULUS
– 15:00-20:00.
– Run together.
– Finish the 400-m run in under 2:30.
– Spilt the wall-ball shots between you.
– Unbroken synchro partner Medball sit-ups.
——
TUESDAY:
RX
5 x AMRAP 2:
24/30-cal bike
Max effort slamballs (20/30 lb)
– Rest 2:00 between rounds.
SCORE:
TOTAL CALS + REPS
INTERMEDIATE
5 x AMRAP 2:
17/24-cal bike
Max effort slamballs (20/30 lb)
– Rest 2:00 between rounds.
SCORE:
TOTAL CALS + REPS
BEGINNER
5 x AMRAP 2:
10/15-cal bike
Max effort slamballs (10/20 lb)
– Rest 2:00 between rounds.
SCORE:
TOTAL CALS + REPS
SKILL WORK
Post-workout:
5 sets:
6 Pendlay row
– Build to a heavy 6 reps but ensure your movement pattern doesn’t falter. This movement helps increase your power in the pull of the floor for a movement like the clean, snatch, and deadlift.
STIMULUS
– Work ‘You Go, I Go’ with a partner each round as needed, i.e. one works, one rests every 2:00 round.
– 1:15-1:30 or faster on bike cals for every round.
– Unbroken slamballs.
– Full sprint for as long as possible every round.
——
WEDNESDAY:
SKILL WORK
Pre-workout:
EMOM 9:
1 push press
– Build in load.
‘JACK’
HERO BENCHMARK
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
RX
AMRAP 20:
10 push presses (35/52.5 kg)
10 KB swings (16/24 kg)
10 box jumps (20/24 in)
INTERMEDIATE
AMRAP 20:
10 push presses (30/42.5 kg)
10 KB swings (12/20 kg)
10 box jumps (20/24 in)
BEGINNER
AMRAP 20:
10 push presses (15/20 kg)
10 KB swings (8/12 kg)
10 box step-ups (12/20 in)
STIMULUS
– Complete 10-15+ rounds.
– First of three weekday CrossFit Hero workouts in the month of November.
– Light to moderate loading allowing you to go unbroken.
– Lots of rounds and lots of volume.
Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (37.5 kg PP, 24 kg KB, 24″), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (37.5 kg PP, 24 kg KB, 24″)
——
THURSDAY:
SKILL WORK
Pre-workout:
3 sets:
7 front squats
– Building to your heaviest set of 7.
RX
5 rounds for time:
11 front squats (43/61 kg)
55 double-unders
SCORE:
TOTAL TIME
INTERMEDIATE
5 rounds for time:
11 front squats (30/43 kg)
1:00 double unders
SCORE:
TOTAL TIME
BEGINNER
5 rounds for time:
11 front squats (15/20 kg)
1:00 single-unders
SCORE:
TOTAL TIME
STIMULUS
– All athletes should finish under 9:00.
– Light-moderate loading.
——
FRIDAY:
HEAVY DAY
RX
7 sets for load:
1 deadlift
1 clean
1 hang clean
1 jerk
– Athletes may power or squat clean and push or split jerk, but the complex must be unbroken.
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
SKILL WORK
Rest, stretch, and recover
STIMULUS
– Heavy day!
– A complex we’ve seen from CrossFit open 21.4.
– The complex must be performed unbroken.
Perform 1 set every 3:00.
– Athlete should perform their first set at around 60% of their 1-rep max clean and jerk.
– Athletes should perform whatever variations of the lifts that allow them to lift the most weight.
– The jerk will likely be the limiter for how heavy the athlete can lift.
——
SATURDAY:
TEAM WOD
CHIPPER
RX
For time:
60 single-arm KB overhead lunges (16/24 kg)
60 knees-to-elbows
60 goblet squats
60 sit-ups
60 KB snatches (16/24 kg)
60 sit-ups
60 goblet squats
60 knees-to-elbows
60 single-arm KB overhead lunges
STIMULUS
– 20:00-25:00.
– Down and back style chipper.
– Split the work between you, one person working at a time.
– Movement redundancy coupled with some higher skill movements.
– Get through each movement in 2-3 sets.
——
SUNDAY:
RX
5 x 2:00 rounds for reps:
14/20-cal row
10 lateral burpee over the rower
Max-rep chest-to-bar pull-ups
– Rest 1:00 between rounds.
INTERMEDIATE
5 x 2:00 rounds for reps:
10/15-cal row
10 lateral burpee over the rower
Max-rep pull-ups
– Rest 1:00 between rounds.
BEGINNER
5 x 2:00 rounds for reps:
7/10-cal row
10 lateral burpee over the rower
Max-rep jumping pull-ups
– Rest 1:00 between rounds.
SKILL WORK
Post-workout:
3 sets:
10 staggered stance good mornings/leg (empty barbell)
10 alternating Cossack squats
STIMULUS
– Finish the row in around 1:00.
– Complete the burpees by 1:30.
– 1-2 attempts at the chest-to-bar pull-ups.
– 10+ reps on the C2B every round.
——