CrossFit Workouts for Week of 10/23-10/28/2023

Monday, October 23rd

Strength

Power Clean

12-10-8*

Workout

The Chief

Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Tuesday, October 24th

Workout

2 ROUNDS FOR TIME

1000/800m Row

60 Sit-Ups

40/35 Cal Bike

20 Up-Downs to Plate

500/400m Row

30 Sit-Ups

20/15 Cal Bike

10 Up-Downs to Plate

(Score is Time)

Wednesday, October 25th

Strength

Overhead Squat

12-10-8*

Front Squat

12-10-8*

Workout

Metcon

AMRAP x 5 MINUTES

12 Overhead Squats (115/75)(95/65)

35 Double Unders (60 Singles)

-Rest 1:30-

AMRAP x 5 MINUTES

12 Front Squats (95/65)(75/55)

35 Double Unders

-Rest 1:30-

AMRAP x 5 MINUTES

12 Thrusters (75/55)(65/45)

35 Double Unders

(Score it Total Rounds + Reps)

Thursday, October 26th

Workout

EMOM x 16 MINUTES (:45 ON/ :15 OFF)

MIN 1 – Cardio Choice

MIN 2 – Slam Balls (Athlete Choice)

MIN 3 – Rope Climbs*

MIN 4 – Static Hold**

*Option for Strict Knees to Elbow or Tuck-Ups/ V-Ups.

**Static Hold Options:

(Side) Plank

Tuck/Hollow

Wall Sit

Wall HS Hold

(No Measure)

Post Workout Strength

Bench Press

12-10-8*

Friday, October 27th

Workout

“LIFE IN HD”



FOR TIME*
3 ROUNDS
400m Run
21 Deadlifts (225/155)(155/105)
12 Handstand Push-Ups

-Then Immediately Into-

21-15-9
KB Swings (53/35)(35/26)
Pull-Ups**

*This is a combination of 2 Female Benchmark Workouts: Diane and Helen.
**Option for Chest to Bars.

(Score is Time)

Saturday, October 28th

HALLOWEEN BAR SLAM!

The event kicks off at 8:30am with warm-ups beginning at 7am. All athletes participating are encouraged to warm up before competition starts.

The lifts will be the Snatch and Clean and Jerk, and will be ran in Olympic weightlifting meet format. Even if you don’t plan on participating, show up anyway and cheer on your fellow athletes!

Come dressed in your Halloween costume, as there is a prize for best costume. There will be a potluck , so please bring something to share!

Regularly scheduled Saturday classes will be postponed until the following week.

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