🔺 Monday 19th October 🔺
🟦 CrossFit 🟦
Skill / Strength
EMOM 6:
3 hang power cleans
– Build in load to heavier than workout weight.
WOD
Tier 1 -
Every 2:00 for 5 sets:
20/16 cal row
Max hang power cleans 52.5/35kg
– Rest 2:00 between sets.
Tier 2 -
Every 2:00 for 5 sets:
15/12 cal row
Max hang power cleans 35/25kg
– Rest 2:00 between sets.
Tier 3 -
Every 2:00 for 5 sets:
12/8 cal row
Max hang power cleans 20/15kg
– Rest 2:00 between sets.
🟩 Engine @5pm 🟩
30-25-20-15-10 reps for time of:
Hand-release press-ups
Sandbag deadlifts
Sandbag hang cleans
Sandbag shoulder to overhead
-400m run between each round
-35:00 time cap
🔺 Tuesday 20th October 🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout accessory
Accumulate:
10 KB Turkish get-ups/arm
– Switch arms as desired.
WOD
Tier 1 -
10 rounds for time:
10 toes-to-bars
10 burpees to a target
– Burpee target is 6 inches above the fingertips with arms overhead.
Tier 2 -
10 rounds for time:
5 toes-to-bars
10 burpees to a target
– Burpee target is 2 inches above the fingertips with arms overhead.
Tier 3 -
10 rounds for time:
5 hanging knee raises
5 burpees
🟫 Intervals @4pm 🟫
Every 5:00 for 5 rounds:
60 double-unders/90 single-unders
20 sit-ups
15 DB floor press
10 alt. DB hang cleans
🔺 Wednesday 21st October 🔺
🟦 CrossFit 🟦
Skill / Strength
Strength Cycle Week 8
Establish a new:
1RM Front Squat
WOD
Tier 1 -
AMRAP 8:
20 wall balls 9/6kg, 10/9ft
200m run
Tier 2 -
AMRAP 8:
20 wall balls 6/4kg, 10/9ft
200m run
Tier 3 -
AMRAP 8:
14 wall balls 4/2kg, 9/8ft
100m run
🟩 Engine @6pm 🟩
EMOM 25:
Min. 1 | 12/10 cal ski/bike
Min. 2 | 12 burpees
Min. 3 | 15/12 cal row
Min. 4 | 200m run
Min. 5 | 12 wall balls
-Adjust reps to stay consistent through the 5 rounds
🔺 Thursday 22nd October 🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-WOD
AMRAP 1:
Double-unders
Post-WOD
Establish a max duration:
Dead hang
WOD - BENCHMARK // DIANE
Tier 1 -
21-15-9 reps for time:
Deadlifts 102.5/70kg
Handstand push-ups
Tier 2 -
For time:
21-15-9
Deadlifts 85/55kg
12-9-6
Handstand push-ups
Tier 3 -
15-12-9 reps for time:
Deadlifts 35/25kg
DB shoulder presses 10/7.5kg
🟫 Intervals @9:30am and 4pm 🟫
5 rounds:
AMRAP 3:
10 alt. DB hang snatches
8 box jumps
6 down ups
Rest 3:00
🟥 Gymnastics @7pm 🟥
EMOM 6 (alternating):
Min. 1 | Toes-to-box presses
Min. 2 | V-sits
EMOM 6 (alternating):
Min. 1 | Heels to box hold
Min. 2 | Banded lat pull downs
Technique work:
Toes-to-bar/ring
EMOM 10:
Min. 1 | 12/10 calorie machine
Min. 2 | Toes-to-bar/ toes-to-ring/toes-to-target/hanging knee raises
-Pick a number of toes-to-bar that you can maintain through the 5 rounds
🔺 Friday 23rd October 🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout accessory
3 sets:
10 hip extensions or plate good mornings
10 banded pull-aparts
WOD
Tier 1 -
AMRAP 12:
6 shuttle runs
12 chest-to-bar pull-ups
24 double-DB step-ups 22.5/15kg, 24/20”
– 1 shuttle is 25 ft down and back.
Tier 2 -
AMRAP 12:
6 shuttle runs
6 chest-to-bar pull-ups
24 double-DB step-ups 15/10kg, 24/20”
– 1 shuttle is 25 ft down and back.
Tier 3 -
AMRAP 12:
4 shuttle runs
6 jumping pull-ups
24 box step-ups 12”
– 1 shuttle is 25 ft down and back.
🔺 Saturday 24th October 🔺
🟪 HIT45 🟪
5 rounds of:
In 3:00, complete:
200m run
16 alt. DB hang clean and jerks
8 burpees over the DB
-Max sit-ups in the remaining time
1:00 rest between rounds
🟦 CrossFit 🟦
PARTNER WOD
AMRAP 26:
8 ground-to-overhead 60/40kg
8 synchro burpees over bar
16 toes-to-bar
8 synchro burpees over bar
32/26 machine calories
🟩 Engine 🟩
6 rounds (30:00) for max reps of:
Min. 1 | Max calorie row
Min. 2 | Max sit-ups
Min. 3 | Max burpee broad jump
Min. 4 | Max calorie bike/ski
Min. 5 | Rest
🔺 Sunday 25th October 🔺
🟪 HIT45 🟪
EMOM 20:
Min. 1 | 30 double-unders + 8 goblet squats
Min. 2 | 8 alt. DB snatches + 8 burpees over dumbbell
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // WYK
Tier 1 -
5 rounds for time:
5 front squats 102.5/70kg
5 rope climbs 15ft
400m run with a plate 20/10kg
Tier 2 -
5 rounds for time:
5 front squats 70/47.5kg
4 rope climbs 12ft
400m run with a plate 10/5kg
Tier 3 -
5 rounds for time:
5 front squats 35/25kg
5 pull-to-stands
300m run
– 30:00 time cap.
🟩 Engine 🟩
For time:
400m run
20 burpees
600m run
40 wall balls
800m run
60 sandbag lunges
1,000m run
60 sandbag lunges
800m run
40 wall balls
600m run
20 burpees
400m run
-40:00 time cap