- by Brice Helms
- 1 minute read
CrossFit Workouts for Week of 10/21-10/27/2024
About the Week
- Throughout October, we’ll continue to focus on classic benchmark workouts.
- Get ready for a week filled with benchmarks we all know and love!
- Kick it off with a fun twist on a beloved classic as athletes take on Triple Isabel with a partner!
- Follow that with Helen on Tuesday, Diane on Wednesday, and Karen on Thursday.
- Get ready for a long endurance effort, complete with running and rowing on Friday.
- As we wrap up the week, balance that out with three sprint efforts, each decreasing in reps.
Monday, October 21st
Strength
Power Snatch
Pre-workout
On a 10:00 clock:
Build to a heavy 3-rep power snatch
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts.
Workout
Triple Isabel
– SPICY – (RX)
For time with a partner:
90 snatches (95/135 lb)
– MEDIUM –
For time with a partner:
90 snatches (65/95 lb)
– MILD –
For time with a partner:
60 snatches (35/45 lb)
Tuesday, October 22nd
Workout
Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Wednesday, October 23rd
Strength
Deadlift
Pre-workout
3 sets:
7 deadlifts
– Build to workout weight or slightly over.
Workout
Diane
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Thursday, October 24th
Workout
Karen
For Time:
150 Wall-Ball Shots, 20# / 14#
Skill Work
Post-workout
8 sets:
:20 weighted sit-ups
:10 rest
Friday, October 25th
Workout
– SPICY – (RX)
3 rounds for time:
800-m run
1,000-m row
– MEDIUM –
3 rounds for time:
600-m run
800-m row
– MILD –
3 rounds for time:
400-m run
500-m row
Saturday, October 26th
Workout
– SPICY – (RX)
For time with a partner:
60 knees-to-elbows
60 alternating double-DB front-rack lunges (20/35 lb)
– Rest 2:00
50 knees-to-elbows
50 alternating double-DB front-rack lunges
– Rest 1:00
40 knees-to-elbows
40 alternating double-DB front-rack lunges
*One partner works at a time. Split work as needed.
– MEDIUM –
For time with a partner:
50 knees-to-chest
50 alternating double-DB front-rack lunges (15/25 lb)
– Rest 2:00
40 knees-to-chest
40 alternating double-DB front-rack lunges
– Rest 1:00
30 knees-to-chest
30 alternating double-DB front-rack lunges
*One partner works at a time. Split work as needed.
– MILD –
For time with a partner:
30 hanging knee raises
30 alternating double-DB front-rack lunges (10/15 lb)
– Rest 2:00
25 hanging knee raises
25 alternating double-DB front-rack lunges
– Rest 1:00
20 hanging knee raises
20 alternating double-DB front-rack lunges
*One partner works at a time. Split work as needed.
Sunday, October 27th
Workout
– SPICY – (RX)
For time:
50 burpees
200 double-unders
50 burpees
– MEDIUM –
For time:
40 burpees
80 double-unders
40 burpees
– MILD –
For time:
25 burpees
100 single-unders
25 burpees