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27
Oct

Thursday October 28th, 2021

Crossfit
Main
50-40-30-20-10 reps for time:
Calorie row
DB hang clean and press (alt. arms)

Lvl6: 70/50
Lvl5: 50/35
Lvl4: 40/25
Lvl3: 35/20
Lvl2: 25/15
Lvl1: 20/12

Core: Choice Tabata

Quickfit
Main
AMRAP 15 min:
5-10-15-20…
calorie bike
alt. arm DB hang. clean and press

Lvl3: 35/20
Lvl2: 25/15
Lvl1: 20/12


Core: Choice Tabata

26
Oct

Wednesday October 27th, 2021

Crossfit
Main
AMRAP 15 min:
2-4-6-8-10-12…
I go, you go deadlifts * ~50% of 1rm
with synchro bar facing burpees (chest to deck)
100m run after each set (together)

Lvl6: 225/155
Lvl5: 205/135
Lvl4: 185/115
Lvl3: 155/105
Lvl2: 135/95
Lvl1: 115/75

Core: 3min Quality Deadbugs

Quickfit
Main
15 min running clock:
2-4-6-8-10…
KB deadlifts (single)
updowns (use elevated box as needed)
100m run/jog/walk after each set

Lvl3: 53/35
Lvl2: 35/26
Lvl1: 26/18

Core: 3min Quality Deadbugs

25
Oct

Tuesday October 25th, 2021

Crossfit
Main
100 TTB performed as you tested during test week
Each time you break do X Cals on the bike

Lvl 6: 10 Cals ( Test week 80-100+ Cals)
Lvl 5: 9 Cals (70-80)
Lvl 4: 8 (60-70)
Lvl 3: 7 (50-60)
Lvl 2: 6 (40-50)
Lvl 1: 5 (30-40)

Core: Tabata Arch ups for quality

Quickfit
100 V-ups/Tuck ups
Every 3 Min 10 Cal Row

25
Oct

Monday, October 25, 2021

CrossFit
Main: Push Press E3min x 15min
0: 5 reps @ 40%
3: 5 reps @ 50%
6: 5 reps @ 60%
9: 3 reps @ 70%
12: 3 reps @ 80%
15: AMRAP reps @ 90%
*between each set perform light-mod intensity bike/row/ski
Core:
5 min clock EMOM:
:10 max v ups or tuck ups
:10 hollow hold or tuck hold
:40 knee to chest recovery

QuickFit/At home WOD
Double DB/KB pushpress E3 min x 15
0: 5 reps @ light
3: 5 reps @ light-mod
6: 5 reps @ mod
9: 3 reps @ mod-heavy
12: 3 reps @ heavy
15: AMRAP reps @ HEAVY
*between each set perform light-mod intensity bike/row/ski
Core:
5 min clock EMOM:
:10 max v ups or tuck ups
:10 hollow hold or tuck hold
:40 knee to chest recovery

21
Oct

Friday October 22nd, 2021

Crossfit
Main
10 Rounds: 2 min work 1 Min Rest
Run X then burpees in remaining time
Score is burpees

Lvl6: 400m (sub 8 min mile)
Lvl5: 350m (8-830 mile)
Lvl4: 300m (830-9)
Lvl3: 250m (9-930)
Lvl2: 200m (930-10)
Lvl1: 150m (10+)

Core: Tabata Birddogs for quality


Quickfit
Main

5 Rounds: 2 min work 1 Min Rest
Run X then Updowns in remaining time
Score is Updowns

Lvl 3: 200m
Lvl 2: 150m
Lvl 1: 100 m


Core: Tabata Birddogs for quality

20
Oct

Thursday October 21st, 2021

Crossfit
Main

Clean E3 Min x 6 (15 min clock)
0: 5 Reps @ 40%
3: 5 reps @ 50%
6: 5 reps @ 60%
9: 3 reps @ 70%
12: 3 reps @ 80%
15: AMRAP reps @ 90%

Core Capacity:
5 Min Emom
:10 Max Vup or tuck Up
:10 Hollow hold or tuck hold
:40 Knee to chest recovery

Quickfit
Main

Deadlift E3 min x 15
0: 5 reps @ light
3: 5 reps @ light-mod
6: 5 reps @ mod
9: 3 reps @ mod-heavy
12: 3 reps @ heavy
15: AMRAP reps @ HEAVY

Core Capacity:
5 Min Emom
:10 Max Vup or tuck Up
:10 Hollow hold or tuck hold
:40 Knee to chest recovery

19
Oct

Wednesday October 20th, 2021

Crossfit
Main

10 min AMRAP
10 DB Pushups
10 DB Hang Power Cleans
10 Box Jump overs

Core: Choice Tabata

Quickfit
Main

10 Pushups
10 alt. DB Hang Power Cleans
10 Box Jump/step overs

Core: Choice Tabata

18
Oct

Tuesday October 19th, 2021

Crossfit
Main

IN teams of 2, work one at a time but may switch at anytime
AMRAP 20
50 alt. DB snatch
400 Run

Lvl 6/5: 50/35#
Lvl 4/3: 35/20
Lvl 2/1: 20/12

3 Min Deadbug for Quality


Quickfit
Main

AMRAP 15 min; one partner works at a time, but may switch out at anytime
50 alt. arm DB snatch
400m run (partition as needed, 100m/200m/etc.)

Crossfit
Main

IN teams of 2, work one at a time but may switch at anytime
AMRAP 20
50 alt. DB snatch
400 Run

Lvl 6/5: 50/35#
Lvl 4/3: 35/20
Lvl 2/1: 20/12

3 Min Deadbug for Quality


18
Oct

Monday October 18th, 2021

Crossfit
Main

Handstand Skills

Death by Handstand Walks: EMOM Handstand walks increasing increments each minute
Reset if miss an increment

Lvl 6: walk 10′ increments
Lvl5: walk 5′ increments
Lvl4: wall/box hand releases, increments of 10 each min.
Lvl3: wall/box hand releases, increments of 5 each min.
Lvl2: bear crawl walk, 10′ increments
Lvl1: bear crawl walk, 5′ increments

Core: Tabata Choice

Quickfit

Death by Handstand Walks: EMOM Handstand walks increasing increments each minute
Reset if miss an increment

Lvl3: wall/box hand releases, increments of 5 each min.
Lvl2: bear crawl walk, 10′ increments
Lvl1: bear crawl walk, 5′ increments

Core: Tabata Choice

18
Oct

Monday, October 18, 2021

CrossFit
Main: Handstand/handstand kickups/handstand walks
Death by handstand walk 10′ increments
Lvl 6: walk 10′ increments
Lvl5: walk 5′ increments
Lvl4: wall/box hand releases, increments of 10 each min.
Lvl3: wall/box hand releases, increments of 5 each min.
Lvl2: bear crawl walk, 10′ increments
Lvl1: bear crawl walk, 5′ increments
Core:
Tabata core of choice :20x:10×8

QuickFit/At home WOD
Main: Same as CrossFit class
Lvl3: wall/box hand releases, increments of 5 each min.
Lvl2: bear crawl walk, 10′ increments
Lvl1: bear crawl walk, 5′ increments
Core:
Tabata core of choice :20x:10×8

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