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CrossFit Workouts for Week of 10/25-10/29/2021

Monday, October 25th

STRENGTH

3-5 SETS

Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Total Reps)

WORKOUT

AMRAP x 12 MINUTES

12 Pull-Ups

9 Hand Release Push-Ups

3 Power Snatch (135/95)|(95/65)

*Option to go heavier

(Score is Rounds + Reps)

https://vimeo.com/636443883/b4f60b89fd

Tuesday, October 26th

WORKOUT

FOR TIME

800m Run

50 Walking Lunges

50 Sit-Ups

200m Run

50 Up-Down Box Step-Overs (24/20)

200m Run

50 Sit-Ups

50 Walking Lunges

800m Run

(Score is Time)

FINISHER

2-3 SETS FOR QUALITY*

1:00 Elbow Plank

:30 Left Side Plank

:30 Right Side Plank

1:00 Elbow Plank

*Must be performed unbroken. Lower times as needed.

-Rest as Needed b/t Sets-

(No Measure)

https://vimeo.com/636443394/2628147110

Wednesday, October 27th

STRENGTH

3 SETS FOR QUALITY*

5 Tempo Back Squat (21X1, Heavy)

10 Russian KB Swings (Heavy)

1:00 Glute Bridge Hold

*Same weight across all 3 sets.

(Score is Back Squat Weight)

WORKOUT

FOR TIME

45 Back Squats (185/135)|(135/95)*

*Option to come from the rack.

**Every 2:30 beginning at 0:00, perform 15 KB Swings (53/35)|(35/26) + 30 Double Unders.

(Score is Time)

https://vimeo.com/636443125/85cae88ca5

Thursday, October 28th

SKILL

ON A 15:00 RUNNING CLOCK…

Practice & Play HS Hold or HS Walk

(No Measure)

WORKOUT

EMOM x 16 MINUTES

MIN 1 – :45 Max Handstand Push-Ups*

MIN 2&3 – Max Cal Row

MIN 4 – Rest

*Strict or Deficit HSPU Optional

**No additional rest b/t Sets

(Score is Lowest Reps in 4:00 Interval)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

https://vimeo.com/636442356/7dfc57fc4b

Friday, October 29th

STRENGTH

ON A 18:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Hang Power Clean

(Score is Weight)

WORKOUT

FOR TIME*

27-21-15-9

Hang Power Cleans (95/65)|(65/45)

*15/12 Cal Bike after each set

(Score is Time)

OPTIONAL FINISHER

FOR QUALITY

700/400 Alt. Box Step-Ups (20)*

Week 4 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

https://vimeo.com/636442094/63e832a0bd

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