- by Brice Helms
- 2 minute read
CrossFit Workouts for Week of 10/28-11/03/2024
About the week
- Throughout October, we’ll continue to focus on classic benchmark workouts.
- Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.
- Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.
- Round out the week with Dia de los Deadlifts!
Monday, October 28th
Workout
Heavy Grace
– SPICY – (RX)
For time:
30 clean and jerks (155/225 lb)
– MEDIUM –
For time:
30 clean and jerks (105/155 lb)
– MILD –
For time:
30 clean and jerks (55/75 lb)
Tuesday, October 29th
Workout
– SPICY – (RX)
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 10 burpees together.
– MEDIUM –
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 7 burpees together.
– MILD –
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners perform 3 burpees together.
Wednesday, October 30th
Workout
– (SPICY – RX)
21-15-9 reps for time:
Hang power snatches (65/95 lb)
Overhead squats
– MEDIUM –
21-15-9 reps for time:
Hang power snatches (45/65 lb)
Overhead squats
– MILD –
21-15-9 reps for time:
Hang power snatches (35/45 lb)
Overhead squats
Post-Workout Strength
Turkish Get Up
Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.
Thursday, October 31st
Workout
– SPICY – (RX)
3 rounds for time:
15 push presses (95/135 lb)
15 toes-to-bars
– MEDIUM –
3 rounds for time:
15 push presses (65/95 lb)
15 knees-to-armpits
– MILD –
3 rounds for time:
10 push presses (35/45 lb)
10 hanging leg raises
Post-workout Strength:
10:00 clock:
Find a heavy 3-rep push press
Friday, November 1st
Workout
– SPICY – (RX)
5 x 4:00 rounds:
30 Russian KB swings (35/53 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
– MEDIUM –
5 x 4:00 rounds:
20 Russian KB swings (35/53 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
– MILD –
4-5 x 4:00 rounds:
12 Russian KB swings (18/26 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
Saturday, November 2nd
Workout
Dia de los Deadlifts
– SPICY – (RX)
For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
– MEDIUM –
Same as Rx’d
– MILD –
Same as Rx’d
Sunday, November 3rd
Workout
– SPICY – (RX)
2 rounds for time:
800-m run
60 double-unders
40 DB goblet carry reverse lunges (35/50 lb)
– MEDIUM –
2 rounds for time:
800-m run
40 double-unders
40 DB goblet carry reverse lunges (20/35 lb)
– MILD –
2 rounds for time:
400-m run
40 single-unders
20 DB goblet carry reverse lunges (15/25 lb)