wod

CrossFit Workouts for Week of 10/4-10/9/2021

Monday, October 4th

WORKOUT

1. EVERY 2:00 x 5 SETS

15/12 Cal Bike*

10 Box Jump Over (24/20)

Rest in Time Remaining…

*1:00 Max Time on Bike

-No Additional Rest b/t Sets-

(Score is Slowest Time)

-Rest 3:00 b/t Parts 1 & 2-

2. AMRAP x 7 MINUTES

10/8 Cal Bike

5 Burpees

3 Box Jumps (24/20)

(Score is Rounds + Reps)

OPTIONAL FINISHER

FOR QUALITY

125/75 Alt. Box Step-Ups (24/20)*

Week 1 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

https://vimeo.com/617749680/4cf44c229a

Tuesday, October 5th

SKILL

3 SETS FOR REPS*

:45 Max Toes to Bar

-Rest 2:00 b/t Sets-

*Will be retested at end of month

(Score is Total Reps)

WORKOUT

EMOM x 16 MINUTES

MIN 1 – :45 Max Reps Toes to Bar or Sit-Ups

MIN 2 – :45 Max Reps of 1 Power Clean + 1 Hang Power Clean (135/95)|(95/65)*

MIN 3 – 200/150m Row

MIN 4 – Rest

*1 Rep = 1 PC + 1 HPC

(Score is Lowest Reps of TTB / PC)

https://vimeo.com/617749015/4e184126a0

Wednesday, October 6th

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Moderate Complex of:

1 Heaving Snatch Balance + 1 Overhead Squat

*Bar comes from the rack.

(Score is Weight)

WORKOUT

FOR TIME

100 Double Unders

50 Overhead Squats (115/75)|(75/55)

100 Double Unders

(Score is Time)

https://vimeo.com/617748629/b8aa8edfdd

Thursday, October 7th

WORKOUT

2 SETS

10 Tempo Deadlifts (225/155)|(155/105)|(30X1)

21 Hand Release Push-Ups

21 Russian KB Swings

(Athlete Choice)

-Rest 1:00 b/t Sets-

2 SETS

8 Tempo Deadlifts (275/185)|(185/135)|(20X1)

15 Plyo Push-Ups into 1:00 Push-Up Plank

21 Russian KB Swings

-Rest 1:00 b/t Sets-

2 SETS 6 Tempo Deadlifts (315/205)|(225/155)|(10X1)

9 Diamond Push-Ups into 1:00 Diamond Plank

21 Russian KB Swings

-Rest 1:00 b/t Sets-

(Score is Weight for Each Interval)

https://vimeo.com/617748308/b179ebd9e4

Friday, October 8th

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

2 ROUNDS FOR TIME

800m Run into…

6 ROUNDS

6 Chest to Bar Pull-Ups*

6 SA DB Split Jerk (50/35)|(35/20)**

*Strict Optional

**Switch arms after each full round

(Score is Time)

https://vimeo.com/617748070/31911519b2

Saturday, October 9th

“SQUATOBER”

10 Minutes work on Overhead Squat

15 Minutes work on Front Squat

20 Minutes work on Back Squat

(Score is Weight)

OPTIONAL FINISHER

FOR QUALITY

250/150 Alt. Box Step-Ups (24/20)*

Week 1 of 6 — “”Chad”” Extra Credit #2

*Weight Vest Optional

(No Measure)

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