- by Brice Helms
- 1 minute read
CrossFit Workouts for Week of 10/14-10/20/2024
About the week
- Throughout October, we’ll continue to focus on classic benchmark workouts.
- Kick off the week with a 10-round couplet of deadlifts and double-unders on Monday.
- Follow that with the classic benchmark workout Fran on Wednesday.
- Work on rowing technique and get some “Chad” practice during a long rowing effort on Thursday.
- Round out the week with another classic benchmark Filthy Fifty.
Monday, October 14th
Strength
Deadlift
Pre-workout:
EMOM 9:
1 deadlift
Workout
– SPICY – (RX)
10 rounds for time:
30 double-unders
3 deadlifts (205/315 lb)
– MEDIUM –
10 rounds for time:
20 double-unders
3 deadlifts (155/225 lb)
– MILD –
10 rounds for time:
20 single-unders
3 deadlifts (65/95 lb)
Tuesday, October 15th
Workout
– SPICY – (RX)
3 rounds for time:
21 push-ups
12 hang power cleans (95/135 lb)
800-m run
– MEDIUM –
3 rounds for time:
15 push-ups
12 hang power cleans (65/95 lb)
800-m run
– MILD –
3 rounds for time:
12 push-ups from the knees
9 hang power cleans (35/45 lb)
400-m run
Skill Work
Post-workout:
3 sets:
5-10 V-ups
3-5 log rolls/direction
– Rest as needed.
Wednesday, October 16th
Workout
“Fran”
21-15-9
Thrusters, 95# / 65#
Pull-ups
Skill Work
Post-workout
Accumulate:
3:00 plank hold
Thursday, October 17th
Workout
– SPICY- (RX)
25 min AMRAP
10/12 cals row
10 box step ups. (20” for everyone)
– MEDIUM –
Same as Rx’d
– MILD –
Same as Rx’d
Friday, October 18th
Workout
– SPICY – (RX)
5 rounds for time:
200-m run
10 strict handstand push-ups
– MEDIUM –
5 rounds for time:
200-m run
10 pike push-ups
– MILD –
5 rounds for time:
200-m run
10 seated DB presses (15/25 lb)
Skill Work
Post-workout:
3 sets:
3-10 GHD hip and back extensions
– Rest as needed.
Saturday, October 19th
Workout
Partner Filthy Fifty
For Time with a Partner:
80 box jumps
80 jumping pull-ups
80 kettlebell swings
80 walking lunge steps
80 knees-to-elbows
80 push presses
80 back extensions
80 wall-ball shots
80 burpees
80 double-unders
*Split work between partners as needed.
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
Sunday, October 20th
4 Sets of:
2:30 on/2:30 off
23 Assault Bike
18 Cal Row
*Max burpees over rower in remaining time
(Score is total reps burpees)
Skill Work
Post-workout
For completion:
200-m double-KB front-rack carry