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27
Sep

Tuesday September 28, 2021

Crossfit
Main

45 Russian KB swing (heavy)
400m run (bottom of hill at turn in)
35 RKBS
600m run (duke energy sign)
25 RKBS
800m run (white line on trail past duke energy)
15 RKBS
1000m run (corner of street past white line on trail-where stop light is)

Lvl6: KB 88/70#, runs as listed above (sub 9 mile)
Lvl5: 70/53#, runs listed as above (sub 9 mile)
Lvl4: 53/44#, run 300/400/600/800 (sub 10 mile)
Lvl3: 44/35#, run 300/400/600/800 (sub 10 mile)
Lvl2: 35/26#, run 200/300/400/600 (+10 mile)
Lvl1: 26/18#, bike 3x distance as needed

Core work: deadbugs x 3 min for quality

Quickfit
30 RKBS
200m run/jog
25 RKBS
200m run/jog
20 RKBS
200m run/jog
15 RKBS
200 run/jog
*scale to 600m on bike if needed

Lvl 3: 44/35#
Lvl 2: 35/26#
Lvl 1: 26/18#


27
Sep

Monday, September 27, 2021

CrossFit
Main: Bike set up/pace, Row set up/mechanics
Row OR Bike (pick your weakness) max distance in 30 mins
*goal here is steady state pace with SAME stroke rate/pace or RPM/wattage throughout the entire piece.
**This isn’t a high intensity piece due to the length, however, you should still push yourself on the pace and see what you are capable of doing for this time frame.

QuickFit/At home WOD
Same as listed above in CrossFit

24
Sep

Friday, September 24, 2021

CrossFit
Main: Handstand skills
Tabata handstand :20 on x :10 off x 8
Lvl6: freestanding
Lvl5: kick up to wall hold
Lvl4: wall climb
Lvl3: 30/24” box hold
Lvl2: 24/20” box hold
Lvl1: downdog hold
Core:
Tabata core work of choice :20 x :10 x 8

QuickFit/At home WOD
Main: Inverted and plank drills
1. high plank
2. low plank
3. down dog
4. feet on box hold
5. wall climb hold
Core:
Reverse tabata core work of choice :10 on x :20 off x 8

23
Sep

Thursday, September 23, 2021

CrossFit
Main: 2021 Quarterfinals WOD 3
120 Wallball
120 cal row
Lvl6: 20/14#, 10/9′
Lvl5: 20/10#, 9′
Lvl4: 14/10#, 9/8′
Lvl3: 10/10#, 8′
Lvl2: squat to ball
Lvl1: squat to box

QuickFit/At home WOD
Main:
5 min wallball/squat to ball reps
5 min max cal bike

21
Sep

Wednesday September 22, 2021

Crossfit
Main
Teams of Two, AMRAP 16min
P1: 20sec Max Cal Bike
P2: 10 Box Overs, 10 Power Cleans
Switch when both finish their movement block
Score is total Cals at end of 16min

Lvl6: BJ 24/20”, PC 135/95# ~40-50% of 1rm clean
Lvl5: Jump, PC 115/80
Lvl4: jump, PC 95/65
Lvl3: step, PC 75/55
Lvl2: step, PC 65/45

Crossfit
Main
Teams of Two, AMRAP 16min
P1: 20sec Max Cal Bike
P2: 10 Box Overs, 10 Power Cleans
Switch when both finish their movement block
Score is total Cals at end of 16min

Lvl6: BJ 24/20”, PC 135/95# ~40-50% of 1rm clean
Lvl5: Jump, PC 115/80
Lvl4: jump, PC 95/65
Lvl3: step, PC 75/55
Lvl2: step, PC 65/45
Lvl1: step, PC 45/35

Core: Tabata Plank Reach throughs

Quickfit
Main
16 Min Clock”
1 Min Bike
10 Box Jumps or Step Ups
10 Medball Power Cleans

Lvl3: box jump, 30/20#
Lvl2: plate jump, 20/14
Lvl1: box/plate step, 14/10

Core: Tabata Plank Reach throughs

20
Sep

Tuesday September 21, 2021

Crossfit
Main
For time (20 min Cap)
400m. Run, 30 handstand pushups*scale as you tested into.
400m. Run, 25 handstand pushups
400m. Run, 20 handstand pushups
400m run, 15 HSPU
400m run, 10 HSPU

Lvl6: Run 400 (sub 8 mile) HSPU how you tested in
Lvl5: run 350m (8-9 mile)
Lvl4: run 300m (9-10 mile)
Lvl3/2/1: 250m (10+ mile)
*scale as needed to 3x bike.

Quickfit
AMRAP 15min
Run 300/200m
15 Pushups

Lvl3: 300m, toe pushups
Lvl2: 200m, knee pushups
Lvl1: bike 600m. elevated box pushups

20
Sep

Monday September 20, 2021

Crossfit
Main
Front Squat E3min x6 (15min)
0: 3 reps @ 35%
3: 3 reps @ 45%
6: 3 reps @ 55%
9: 5 reps @ 65%
12: 5 reps @ 75%
15: AMRAP reps @ 85%
*between sets during “rest” perform light aerobic activity such as biking or rowing until your next set begins.

Core: 3min Quality Deadbugs

Quickfit
Main
KB/DB Goblet Squat E3min x6 (15min)
0: 3 Reps @ Light
3: 3 Reps @ Light-Mod
6: 3 Reps @ Moderate
9: 5 Reps @ Mod-Heavy
12: 5 Reps @ Heavy
15: AMRAP @ HEAVY


Core: 3min Quality Deadbugs

16
Sep

Friday September 17th, 2021

Crossfit
Main: 2 person Teams
5k Run- Split into repeatable sets 200/400/600/800, something that splits will be sustainable
*If Bike scale needed, triple distance

Quickfit
Main: 20 Min Max Run/jog/Bike Distance

15
Sep

Thursday September 16th, 2021

Crossfit
Main: 20 Min AMRAP
10 Pull-ups (Scaled based on testing)
10 DB Thrusters
*every 2:00 starting 0:00 40 Dubs (scaled based on testing)

Lvl6: chest-bar, 50/35#, 40DU (100+)
Lvl5: chin over bar, 40/30#, 30DU (75+)
Lvl4: banded, 35/20#, 20DU (50+)
Lvl3: banded, 25/15#, 10DU (25+)
Lvl2: banded, 20/12#, 80SU (0-20DU)
Lvl1: ring rows, 15/10#, 40SU (0 DU)

Quickfit
Main: 20 Min AMRAP
40 Single Unders every 2:00 starting at 0:00
Then
10 Ring Rows
10 DB Thrusters

Lvl3: 40 SU, DB 20/15
Lvl2: 20 SU, DB 15/12
Lvl1: 10 plate hops, DB 12/10

14
Sep

Wednesday September 13th, 2021

Crossfit
Main: Christine- Bike Edition
3 Rounds for Time
1000m Bike
12 Deadlifts
21 Box Jumps/ Step Ups

Lvl6: 1000m bike (80+ cals), BW deadlift (40-50%1rm), box jump
Lvl5: 900m (70+ cals), 40-45% 1rm, box jump
Lvl4: 800m (60+), 40% 1rm, box jump
Lvl3: 700m (50+), 40%, box step
Lvl2: 600m (40+), 40%, box step
Lvl1: 500m (30+), 40%, box step


Quickfit
3 Rounds for Time
500m Row
12 KB Deadlifts
21 Box/ Plate Step Ups

Lvl3: 500m row, KB 70/53, box
Lvl2: 400m row, KB 53/35, box
Lvl1: 300m row, KB 35/26, plate

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