CrossFit Workouts for Week of 10/17-10/21-2022

Monday, October 17th

STRENGTH

EVERY 1:30 x 10 SETS*

2 Snatches

*Start Moderate and build to something Heavy. Snatch can be either Squat or Power

(Score is Weight)

Week 7 of 9

WORKOUT

4 SETS

10 Deadlifts (115/75)|(75/55)

8 Hang Power Snatch

6 Shoulder to Overhead

4 Wall Walks

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

OPTIONAL FINISHER

FOR QUALITY

300/200 Alt. Box Step-Ups (24/20)

Week 1 of 4 – “Chad” Extra Credit

(No Measure)

https://vimeo.com/759199474/ff67eb58c8

Tuesday, October 18th

STRENGTH

4-2-2*

Front Squat

*Start Heavy and end Heavy+. Goal is to start and end heavier than last week.

(Score is Weight)

Week 7 of 9

WORKOUT

AMRAP x 8 MINUTES

30 Double Unders

5 Front Squats (155/105)|(115/75)

(Score is Rounds + Reps)

https://vimeo.com/759198747/de7fefb144

Wednesday, October 19th

SKILL

1.) 2 SETS

7-10 False Grip Ring Rows

:10 Top of the Ring Hold

:10 Bottom of the Ring Hold

-Rest As Needed b/t Sets-

Into…

2 SETS

3 Ring Transition Drills

-Rest As Needed b/t Sets-

(No Measure)

-Rest as Needed Before Part 2-

2.) 2 SETS

1 Ring Kip Swing

+

1 Hips to Rings

+

1 Ring Muscle-Up

(No Measure)

WORKOUT

“DEVIL IN THE DETAILS”

FOR TIME*

36 Ring Muscle-Ups

60 Alt. DB Devil’s Press (50/35)|(35/20)

*Partition any way needed.

(Score is Time)

Option 1 RMU: Jumping RMU

Option 2 RMU: Up-Down Strict Pull-Up

https://vimeo.com/759197816/e7ad2b71d1

Thursday, October 20th

WORKOUT

4 SETS

ON A 6:00 RUNNING CLOCK…

100m KB Farmer Carry (Athlete Choice, Heavy)

20 Alt. Pistols

30 Box Jumps (24/20)

Max Cal Bike in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)

Option 1 Pistol: Single Leg Box Step Downs

Option 2 Pistol: Single Leg Box Squats

https://vimeo.com/759197138/58c7e9b354

Friday, October 21st

STRENGTH

EVERY 1:30 x 10 SETS*

2 Clean & Jerk

*Start Moderate and build to something Heavy. Clean can be either Squat or Power.

(Score is Weight)

Week 7 of 9

WORKOUT

“CALIFORNIA DREAMIN”

20 ROUNDS FOR TIME

1 Power Clean & Jerk (185/135)|(135/95)

2 Burpees Over Bar

3 Toes to Bar

(Score is Time)

Last Seen: 6/4/2022 (Remix of the Classic “California Love”)

https://vimeo.com/759196510/bccc4c0890

POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

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!

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