October 2023

CrossFit Main AMRAP 30 min; teams of 3P1: 200m run/jog*scale to bike as neededP2: 50m. sled push (25/25) *begin with an empty sled and add weight each round (suggestion is to add 10-25# max each set)P3: 10 barbell bench press *begin with an empty bar and add weight each round. (make small jumps here as […]

CrossFit Main: Front Squat + box jump E3min x 15 (6x)0: 5 FS x40% +3-5 jump tall box jumps3: 5 FS x50 +3-5 BJ6: 5 FS x 60 +3-5 BJ9: 3 FS x 70 +3-5 BJ12: 3 FS x80 +3-5 BJ15: AMRAP FS x90 +3-5 BJ

REST DAY- Mobility and Maintenance

Open Gym: 8am-10am

CrossFit A. Clean skill development; 3x each; B. Main strength E2:30MOM x 12:30 minfull cleandirectly into: 5 jump tall box jumps 0: 5x clean @35%5x jump tall box jumps 2:30 5x CLEAN @ 45%5x BJ5: 5x Clean @ 55%5x BJ7:30: 5x Clean @ 65%5x BJ10: 5x Clean @ 75%5x BJ12:30: AMRAP reps Clean @ 85%

CrossFit Main: AMRAP 20 min 10 Burpee-box jump overs, 5 wall walks*8 BBJO, 4 wall walks6 BBJO, 3 wall walks4 BBJO, 2 wall walks2 BBJO, 1 wall walkrest 1 min… Continue back to 10 BBJO, 5 WW…get as far as possible in 20 min. Lvl6/5: 24/20” jump, Open standard 10” from wall inside mark, 55/60”

CrossFit Main: Grenada 1983 AMRAP 20 min:Teams of 2:10 rope climbs (shared)45/25# carry 250m (both partners travel together, but share carrying the weight as needed)83 deadlifts (shared)135/95# (use one plate from DL for carry) *scale DL to ~30-40% of 1rm *more details on Grenada 1983https://en.wikipedia.org/wiki/United_States_invasion_of_Grenada

CrossFit Main Pacing drill; 10 rounds (20 min clock)Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest Beginning from gym, run out for :30 until coach yells time at :30 mark (look to see where you finished, you’ll need a landmarker to keep track of so you can try to match it each

CrossFit Main PUMP day!E3min x 15 min (5 sets)5 barbell bench press @70-75%+ of 1rm PP4-6 strict pullup- add weight if possible (vary grip between wide/reg/narrow)10 each side DB bicep curl (20 total) Lvl6/5: DB 50/40Lvl4/3: DB 35/20Lvl2/1: DB 20/12

REST DAY- Mobility and Maintenance