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CrossFit Workouts for Week of 10/11-10/15/2021

Monday, October 11th

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Power Clean and Jerk

(Score is Weight)

WORKOUT

“THE CALI BEAR”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

https://vimeo.com/623833291/ecf4ab433b

Tuesday, October 12th

SKILL

EMOM x 12 MINUTES

MIN 1 – :45 Practice GOAT Option

MIN 2 – :45 Row or Bike EZ

GOAT Option 1: Pistol Squat

GOAT Option 2: HS Walk or Hold

GOAT Option 3: Rope Climb

GOAT Option 4: Double Unders

(No Measure)

WORKOUT

AMRAP x 15 MINUTES*

8-10-12-14…and so on

Air Squat**

Sit-Up***

*30 Double Unders after each full round

**Alt. Pistols Optional

**GHD Sit-Ups Optional

(Score is Rounds + Reps)

OPTIONAL FINISHER FOR QUALITY

400/200 Alt. Box Step-Ups (24/20)*

Week 2 of 6 — “Chad” Extra Credit

*Weight Vest Optional (No Measure

https://vimeo.com/623834964/457f0268f6

Wednesday, October 13th

WORKOUT

“ELLEN”

3 ROUNDS FOR TIME

20 Burpees

21 Alt. DB Snatch (50/35)|(35/20)

12 DBL DB Thrusters

(Score is Time)

FINISHER FOR TIME*

21-15-9-15-21

Russian Twists

Hollow Body Flutter Kicks

*L + R = 1 Rep.

Option to perform both movements weighted.

(Score is Time)

https://vimeo.com/623836087/032a4c5628

Thursday, October 14th

SKILL

3 SETS FOR QUALITY

3-5 Strict Toes to Bar Into…

3 SETS FOR QUALITY

5 Double Kip Toes to Bar*

*1 Kip + 1 Kipping Toes to Bar = 1 Rep.

(No Measure)

WORKOUT

AMRAP x 8 MINUTES

500/400m Row

15 Toes to Bar

-Rest 2:00-

AMRAP x 8 MINUTES

500/400m Row

20 KB Alt. Goblet Lunges (53/35)|(35/26)

-Rest 2:00-

AMRAP x 8 MINUTES

500/400m Row

15 Ring Rows

*L+R = 1 Rep

(Score is Rounds + Reps)

https://vimeo.com/623836615/249fbffccc

Friday, October 15th

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 7-Rep Push Press

(Score is Weight)

WORKOUT

5 ROUNDS FOR TIME

15 Push Press (95/65)|(65/45)

12 Kettlebell Swings (70/53)|(53/35)

9 Box Jumps (30/24)|(24/20)

(Score is Time)

https://vimeo.com/623837204/464387cf36

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