CrossFit Workouts for Week of 10/24-10/28/2022

Monday, October 24^th

EXTENDED WARM-UP

1.) EMOM x 6 MINUTES

MIN 1 – 5-7 Kip Swings*

MIN 2 – 3-5 Strict Pull-Ups*

*Complete on Rig or Rings.

(No Measure)

-Short Rest b/t Part 1 & Part 2-

2.) 3 SETS

Choose one of the following…

Option 1: 1 High Ring Transitions*

+

1 Muscle-Up

Or…

 Option 2: 1 Kip Swing

+

2 Pausing Kipping Pull-Ups**

*1 Rep= Finishing in catch position w/o press out.

**Pause for :01 with chin above the bar.

(No Measure)

WORKOUT

AMRAP x 18 MINUTES

40 Double Unders

20 Alt. V-Ups

10 DB Farmer Box Step-Ups (50/35)|(35/20)|(24/20)

*Every 1:30 including 0:00 complete 1 Burpee Ring Muscle-Up.

(Score is Rounds + Reps)

Option 1 RMU: Burpee Bar Muscle-Up

Option 2 RMU: Burpee Pull-Up

OPTIONAL FINISHER

FOR QUALITY

400/300 Alt. Box Step-Ups (24/20)*

Week 2 of 4 –

“Chad” Extra Credit

*Weight Vest Optional

(No Measure)

https://vimeo.com/761601801/c47167f977

Tuesday, October 25^th

STRENGTH

2-2-2-2*

Clean & Jerk

*Start Light and build to Moderate. Option to Power or Squat Clean. This is a Deload Week.

(Score is Weight)

Week 8 of 9

WORKOUT

“CLOUDKICKER”

4 ROUNDS FOR TIME

7 Unbroken Bear Complex* (115/75)|(75/55)

400m Run

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press

(Score is Time)

https://vimeo.com/761601207/01e058ff1a

Wednesday, October 26^th

WORKOUT

EMOM x 25 MINUTES

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Russian KB Swings

(Athlete Choice, Heavy)

MIN 3 – :45 Alt. KB Heel Taps

MIN 4 – :45 Bear Crawls

MIN 5 – :45 DBL KB Hold*

*KB Hold Options: Farmer

Overhead

Mixed

Front Rack

(No Measure)

https://vimeo.com/761600543/e05e832ea9

Thursday, October 27^th

STRENGTH

5-5-5-5*

Front Squat

*Start Light and build to Moderate. This is a Deload Week.

(Score is Weight)

Week 8 of 9

WORKOUT

AMRAP x 15 MINUTES

10 Pull-Ups

5 Front Rack Lunge-Lunge-Squat (95/65)|(65/45)*

10 Chest to Bars

5 Burpee Box Crawl Overs**

*1 Rep= Lunge (R) + Lunge (L) + Front Squat.

**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.

(Score is Round + Reps)

https://vimeo.com/761599913/78db075b6b

Friday, October 28^th  

STRENGTH

2-2-2-2*

Snatch

*Start Light and build to Moderate. Option to Power or Squat Snatch. This is a Deload Week.

(Score is Weight)

Week 8 of 9

WORKOUT

6 SETS ON A 2:00 RUNNING CLOCK…

18 Alt. DB Hang Power Snatch (50/35)|(35/20)

12 Sit-Ups

Max Plank Hold in Time Remaining…

-Rest :30 b/t Sets-

(Score is Shortest Time in Plank)

https://vimeo.com/761599252/feab6116a5