Friday 10/31/14

Be afraid, be very afraid! Wear a Halloween Costume!(if you have one) 

Thursday 10/30/14

1. CrossFit Total

(50min to complete, come early if you need more time to warm up)

2. Last 10 minutes

Death by Pull-up(time cap at 10min)

Wednesday 10/29/14

1. 

Hang Snatch 

5x3@70%

2. 

21-15-9 

Wall Balls 

Power Cleans(65/95)

3. 

Mobility Legs, Lower Back

Tuesday 10/28/14

Track Day

Meet at the old Pickens Middle School track

1. 5 minutes to establish max distance Handstand Walk or Shoulder touches

2. Agilities

3. 4x100m Sprint

4. “Griff”

Run 800m

Run 400m backwards

Run 800m

Run 400m backwards

Monday 10/27/14

1. “Grannie” 

50-40-30-20-10 

Double Unders 

Situps

After each round complete 6 Clean & Jerks(95/135)

2. Front Squat

(3 count pause at bottom) 5x3@70%

Friday 10/24/14

1. 10 Tire Flips

2. 

3 rounds 

Run 400m

15 Overhead Squats(95/135)

15 Deadlifts (155/225)

Thursday 10/23/14

1. Mobility- Shoulder, Legs

2. Muscle-up Practice

10 minimum or equivalent

3. Teams of 2 in Relay Style

Sprint 20 yards

5 Burpees

Sprint 40 yards

10 Burpees

Sprint 60 yards

15 Burpees

Sprint 80 yards

20 Burpees

Sprint 100 yards

25 Burpees

Wednesday 10/22/14

1. 15min to establish 

1RM Front Squat

2. 

3 rounds

2 Front Squats/4 Back Squats @75% of Front Squat Max 

(10min to complete, these are done back-to-back)

3. 

10-9-8-7-6-5-4-3-2-1

Box Jump Over 

KB Snatch

Tuesday 10/21/14

1. “Helen”

3 rounds

Run 400m

21 KB Swings

12 Pull-ups

2. 2min after the last finisher for “Helen”

15min to establish 1RM Split Jerk from the rack

Monday 10/20/14

1. Back Squat 

5x5@70

2. 5 minute AMRAP

Squat Clean &Jerk(75155) 

Rest at least five minutes.

3. 5 minute AMRAP 

Handstand Pushups

Friday 10/17/14

1. EMOM 10min

Odd: 6 Pull-ups

Even: 6 Box Jumps(24/30)

2. "Sick Seventy"

Teams of 2

70 Double Unders

70 WallBalls (16/20)

70 Burpees 

70 KB Swings(35/53)

70 Walking Lunges with Plate Overhead

70 MedBall Sit-ups 

70 Calories on the Rower

*One partner works while the other holds a KettleBell except during KB Swings*

3. Open Gym Time

Try the Bench Press if you have never tried it!

Thursday 10/16/14

1. Deadlift

5x3@80%

2. 6 rounds

Sprint 200m

Rest 30sec

5 Handstand Push-ups

Rest 30sec

3. Handstand Walk Practice

Or Mobility(you pick)

Wednesday 10/15/14

1. 10min to establish 

1RM Thruster(short rest, don’t waste time)

2. Back Squat(20min) 7x2@90%

3. 10min AMRAP 

5 Thrusters(45/95 )

7 Hang Power Cleans

10 Sumo Deadlift High Pulls

Tuesday 10/14/14

1. Push Press

7x1 (work up to a heavy single)

2. Row 500m

20 Lateral Jumps Over Bar

20 Pull-ups

20 Over and Back Jumps Over Bar

20 Dips

20m Broad Jumps

Run 400m

3. Mobility- Legs

Monday 10/13/14

1. 

5x1 Snatch@85% (8min)

2. 

5x5 Bent Over Rows (8min)

3. 

3 rounds 

Run 400m 

20 Goblet Squats

10 Burpees

Friday 10/10/14

1. 12 minute AMRAP

25 Double Unders

10 Power Cleans(65/95)

2. Deadlift 7x5@70%

Thursday 10/9/14

1. 20 minutes to establish 1RM Clean & Jerk

2. Hang Clean

5x2@70%

5min to complete, your CNS should be warmed up already

3. 15min AMRAP

1 Rope Climb

5 Push Press (45/65)

10 Pistols

Wednesday 10-8-14

1. Cone Drills ZigZag, Star, Shuttle Run

2. 10min AMRAP

1 KB Swing, 1Situp

2 KB Swings, 2 Situps

3 KB Swings, 3 Situps

Keep climbing the ladder until time is up.

3. Open Time to Work on Weakness. Don’t go extremely heavy.

Tuesday 10/7/14

1. 20 minutes to establish 1RM Snatch

2. 21-15-9

Power Snatch(65/95)

Weighted Lunges(alt Legs in place)

3. If time permits: Mobility- Shoulders, Thoracic Spine

Monday 10/6/14

1. Back Squat 5x3@80%

2. 4 rounds

Run 200m 

10 Plyo Pushups 

10 Plate Thrusters

Friday 10/3/14

1. Mobility- Shoulder, Lower Back, Legs

2. Row 1000m

30 Split Snatch(65/95/115)

20 Knees to Elbow

10 Lateral Jumps Over Box

Thursday 10/2/14

1. Muscle-ups-  Work on Progressions, Unbroken Sets, Strict, or the opposite apparatus(bar/ring)

2. EMOM 10min

3 Burpees within the first 30sec

6 Pistols within the last 30sec

If you were not here on Wednesday, get CrossFit Total.