October 2023

Open Gym: 8am-10am

CrossFit Main AMRAP 15 min:I go, you go, full rounds5 toes-bar5 bar facing burpee10 alt arm DB hang snatch (5/5)

CrossFit Main: Partners alternate tabata for quality;:20 on x :10 off x 8 sets each (8 min)rope climb Lvl6: 15′ climbLvl5: 12′ climbLvl4: 12′ climb starting on 20” boxLvl3: 12′ climb starting on 24” boxLvl2/1: rope lowers

CrossFit Main: E2min x 20 min: Deadlift0-2: 5 Deadlift at 35%2-4: 4 Deadlift at 45%4-6: 3 Deadlift at 55%6-8: 2 Deadlift at 65%8-10: 1 Deadlift at 75%10-12: 1 Deadliftat 80%12-14: 1 Deadlift at 85-90%14-16: 1 Deadlift at 85-90%16-18: 1 Deadlift at 85-90%+18-20: 1 Deadlift at 85-90%+

CrossFit:A. strength warmup3 rounds not for time: no more than 15 min total: B. shoulder-overhead Christine3 rounds for time:500m r0w, 12 s-oh, 21 box jumps Lvl6:500m row, SOH135/95 24/20” jump (sub 8min 2k)Lvl5: 500m row, 115/85, 24/20” jumpLvl4: 400m r0w, 95/65, 20/18” jump (8-9 min 2k)Lvl3: 400m row,75/55, 20/15” jumpLvl2: 300m row, 65/45, any jump

WOD:3 rounds for time of:50 medicine-ball cleansRun 800 meters Lvl6/5: 50 medball clean 20/14, Run 800m (white line)sub 8 min mile Lvl4/3: 40 medball clean 20/14, Run 600m (duke energy)8-10 min mileLvl2/1: 30 medball clean, 14/10, Run 400m (200m turn around) *10+ min mile *This workout is relatively long and should be tailored so that

REST DAY- Mobility and Maintenance

Open Gym 8am-10am HCF anniversary party! 4-11pm @ Jackson homestead

CrossFit Main Row mechanics: 500m row. with 2 min rest x 5 setsGoal is to push the pace (faster than your 2k TT), but hold within 3-5 sec of each split time

CrossFit Main: AMRAP 15 min: teams of 25 synchro burpees over bar10 deadlifts (5 each partner)20 Cal bike (share however)*synch burpees together with chest touching ground together, deadlifts split 5/5, bike shared however between the 2 Lvl6: DL 225/155# *~50% of 1rm,Lvl5: DL 205/115Lvl4: DL 185/105,Lvl3: DL 135/95,Lvl2: DL 115/75,Lvl1: DL 95/65