Announcements
Saturday October 27th – 2018 Halloween Throwdown. Competitions return at Outlier, click here for all info. Grab a partner and get signed up!
Gymnastics with Coach Jess is Monday night at 6pm! This is week 3 (of 6). Remember that this replaces the regular 6pm crossfit class.
Monday 10/1
Strength
Thruster 5×3
20 minutes to build to a heavy set of 3. All 5 working sets should be heavy.
Metcon
2 rounds:
400m run
21 thrusters (95/65)
This is meant to be a sprint, so chose a weight that can do unbroken, or in just two sets.
Extra credit (non coached)
100 barbell strict press (45/35) – break up as needed
Tuesday 10/2
Skill
Toes-to-bar
Metcon
2018 Halloween Throwdown WOD #1
In team of 2, 16 min cap:
Rx
Part A – split all reps as needed
60 calorie assault bike
200 double unders
60 wall balls (30#/20#, 10’/9’ target)
straight into…
Part B
15-12-9-6-3
Syncro toes-to-bar – perform together
Cleans (185#/125#) – alternate reps
Intermediate
Part A – split all reps as needed
60 calorie assault bike
400 single unders
60 wall balls (20#/14#, 10’/9’ target)
straight into…
Part B
15-12-9-6-3
Synchro hanging knee raises – perform together
Cleans (135#/95#) – alternate reps
Today we are going to practice the first workout from the upcoming Halloween Throwdown. If you are competing, try to pair up with your partner for the competition. The movements and weights are scalable for those not competing.
Equipment priority goes to those competing in the Halloween Throwdown. Rowers may be used if the bikes fill up.
Wednesday 10/3
Skill
Hand-stand push-ups
Metcon
For time:
10 deadlift (185/125)
10 hand-stand push-ups
70m OH/suitcase carry (2 x 53/35)
8 deadlift (225/155)
10 HSPU
70m OH/suitcase carry
6 deadlift (275/185)
10 HSPU
70m OH/suitcase carry
4 deadlift (315/205)
10 HSPU
70m OH/suitcase carry
2 deadlift (365/245)
10 HSPU
70m OH/suitcase carry
OH/suitcase carry: Hold a KB overhead with one arm, and carry another at your side with the other. Walk to the end of the building and back. Switch which arm is overhead as needed.
HSPU modifications:
Perform in pike position with knees or feet on box
Dumbbell push press (2 DBs), choose your own weight
Deadlift weight scaling:
Pick the final weight first, then move back from there. Look for something in the 75%-85% range for the final weight. Some suggested weights:
L1 – as prescribed
L2 – 135/95, 185/125, 225/155, 275/185, 315/205
L3 – 135/95, 165/115, 185/125, 215/145, 245/165
Thursday 10/4
Strength
4 rounds, NFT:
5-10 strict chest-to-bar pull-ups
15 GHD sit-ups
Strict C2B pull-ups modifications:
Strict pull-ups
Banded pull-ups
Ring rows
GHD sit-up modifications:
25 weighted sit-ups or regular sit-ups
Metcon
AMRAP 12:
24 alt arm DB snatch (50/35)
12 box jumps (30/24)
8 DB box step-ups (30/24, 50/35 DB)
Perform the box step ups with the DB you use for the snatches. You may hold the DB in whatever position you like.
Extra credit (non-coached)
4 rounds, NFT:
8 DB bent over row (DB in each arm)
8 DB bench press
Friday 10/5
Strength
Front squat 5×3
15 minutes to build to a heavy set of 3.
Metcon
6 rounds:
6 hang power snatch (95/65)
6 overhead squat (95/65)
6 burpees
26 double unders