CrossFit- Monday 103122
Playoffs: Astros at 7:03pm
Weather: Hi of 77/Lo of 60 w 0 Rain
Glute Prep: 4x E:80 (5:20)
5 Butterfly GH Squeezes
:20 GH Bridge
Strength & Conditioning: Alternating 10:00 EMOM
1) 7 Back Squats
2) 15/10 UB Push Ups
Con: 14:00 AMRAP
18 Alternating DB Snatch (50#/35#)
6 Burpee Box Jump (or Step) Overs
Run Down
Back Pedal Back
Burn-Tuesday 11/1
Playoffs: Astros at 7:03pm
Weather: Hi of 69/Lo of 58 w “Showers”
Strict Pull Up Dev: 4x E2M
Flexed Arm Hang
+ 5 J Pull Ups with 3 Ct Negative
– Alternate Pull Up & Chin Up
– MOD w/ Rings
Con: For Time (15:00)
100 Single Unders (1:00)
Platter Carry Down & Around (Gun Walk with Flat Plate) (45#/25#)
100-80-60-40-20 (Mod w/ 1/2 Reps)
Hollow Flutter Kicks
Midline Madness: 6x
Tabata Elbow Plank Holds (3:00)
CrossFit- Wednesday 11/2
Playoffs: Astros at 7:03pm
Weather: Hi of 78/Lo of 64 w 0 Rain
Stamina: 3 RFT (18:00)
Alleyway Run
15/10 Cal Bike
Rest 2:00
Con: 12:00 AMRAP
3 UB Deadlifts (HAP)*
18 Jumping Lunges
Rest 1:00
* HAP is Heavy As Possible while maintaining posture & position & control. Athletes must be able to control the negative even in later rounds.
Lat & Midline Finisher: 3-5 RNFT
10 Anchored Evil Wheels
5 Toes to Bar or 3 Attempts
Rest as Needed (~:90)
Burn- Thursday 11/3
Playoffs: No Astros
Weather: Hi of 81/Lo of 69 w 0 Rain
Fun 1: You Go I Go
7 Rounds Each
18 Alt Gorilla Rows
Bear Crawl Down
10 DB Floor Press
Burpee Broad Jump Back
Fun 2: 5 Rounds
You Go I Go
Walking Lunge
2 Wall Climbs
Walking Lunge Back
CrossFit- Friday 11/4
Playoffs: (If Needed) Astros at 7:03pm
Weather: Hi of 82/Lo of 61 w Scattered Storms
Shoulder Prep: 3x
10 Banded Wrists with Foam Roller Field Goal Roll Up Wall
MUB Strict Pull Ups or 7 Jumping Pull Ups or Ring Rows
Rest 2:00
Con: 8 RFT Beginning at 75#/55#
1 Hang Power Snatch
+ 2 OHS
1 Power Snatch
+ 2 OHS
30 Double Unders
Rest 2:00
Burn – First Saturday 11/5
Everyone is invited to jump in at 8am or 9:30am!
Playoffs: If Needed: Astros at 7:03pm
Weather: Hi of 74/Lo of 57 w Showers
Con: 20:00 AMRAP
350/250m Row
10 Box Jumps
10 Step Ups (R)
10 Step Ups (L) 3:00
And then,
MB Carry D&B
20 MB Sit Ups 2:00