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CrossFit Workouts for Week of 10/18-10/22/2021

Monday, October 18th

STRENGTH

Overhead Squats

5×3 @ Mod-Heavy

*Bar comes from the rack. Option to increase weight for final 2 sets.

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES

6 Overhead Squats (135/95)|(95/65)*

15/12 Cal Row

*Option for Front Squat

(Score is Rounds + Reps)

OPTIONAL FINISHER FOR QUALITY

550/300 Alt. Box Step-Ups (20)*

Week 3 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

https://vimeo.com/630237369/a2ec19ae08

Tuesday, October 19th

WORKOUT

EMOM x 20 MINUTES

MIN 1 – 14 KB Alt Goblet Lunges (70/53)|(53/35)

MIN 2 – 3 Rope Climbs

MIN 3 – Max Double Unders

MIN 4 – REST

(Score is Lowest Double Unders)

https://vimeo.com/630236337/6618cd08db

Wednesday, October 20th

SKILL

ON A 10:00 RUNNING CLOCK…

2 SETS FOR QUALITY

5 Perfect Kipping Chest to Bar Pull-Ups

10 Shoulders Only Butterfly Kip

5 Butterfly Pull-Ups

*Rest as needed b/t movements.

(No Measure)

WORKOUT

“RIPCORD”

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/135)|(135/95)

400m Run

(Score is Time)

https://vimeo.com/630235970/b8a339effa

Thursday, October 21st

WORKOUT

2 SETS ON A 10:00 RUNNING CLOCK…

50/40 Cal Bike

40 Sit-Ups

40 Single DB Front Squats (50/35)|(35/20)

Max Box Jump Overs in time remaining (24/20)

-Rest 3:00 b/t Sets-

(Score is Total Reps)

https://vimeo.com/630235653/b9da45cc4b

Friday, October 22nd

SKILL

3-4 SETS

3 Unbroken Ring Muscle-Ups

-Rest as needed b/t Sets-

(No Measure)

WORKOUT

FOR TIME

18 Hang Clean and Jerks (115/75)|(75/55)

6 Ring Muscle-Ups

15 Hang Power Clean and Jerk

6 Ring Muscle-Ups

12 Hang Power Clean and Jerk

6 Ring Muscle-Ups

9 Hang Power Clean and Jerks

(Score is Time)

RMU Option 1: Jumping Ring Muscle-Ups

RMU Option 2: Burpee Pull-Ups

https://vimeo.com/630235224/f33a4b71bb

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