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Friday – November 1

CROSSFIT OPEN 20.4

For Time:

30 Box Jumps (24/20)

15 Clean and Jerks (95/65)

30 Box Jumps

15 Clean and Jerks (135/85)

30 Box Jumps

10 Clean and Jerks (185/115)

30 Single Leg Squats

10 Clean and Jerks (225/145)

30 Single Leg Squats

5 Clean and Jerks (275/175)

30 Single Leg Squats

5 Clean and Jerks (315/205)

*20 Minute Cap

OR

SCALED CROSSFIT OPEN 20.4

For Time:

30 Box Jumps (24/20)

15 Clean and Jerks (65/45)

30 Box Jumps

15 Clean and Jerks (95/65)

30 Box Jumps

10 Clean and Jerks (115/75)

30 MB Step Ups (20/14)

10 Clean and Jerks (135/95)

30 MB Step Ups

5 Clean and Jerks (155/115)

30 MB Step Ups

5 Clean and Jerks (185/135)

*20 Minute Cap

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STEP UPS ARE ALLOWED IN BOTH DIVISIONS. Be smart about where you plan on getting to in this workout and pace appropriately. Most of us don’t need to go fast early on so that when you do get to the stop sign in (everyone will have one in this workout), you have enough juice to give a max effort.

Thursday – October 31

7 x 4

Bench Press

3 x 7

Back Squat

OR

4 x 4

Deadlift

*Choose Back Squat OR Deadlift – not both

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*The Open is a great time to have lifting days like today – you shouldnt feel overworked but your nervous system should get a great wake-up call today.

Wednesday – October 30

250/200 Row

40 Wall Balls

21 Pull Ups

2 Minute Rest

250/200 M Row

30 Wall Balls

17 Chest to Bar Pull Ups

2 Minute Rest

250/200 M Row

20 Wall Balls

13 Bar Muscle Ups

2 Minute Rest

250/200 M Row

10 Wall Balls

10 Ring Muscle Ups

*30 Minute cap

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*The intermittent rest today means each workout should be done at a slightly higher intensity. Scale appropriately with the pullup movements today, but challenge yourself.

Tuesday – October 29

3 Rounds

3 Squat Clean and Jerks @65+%

25 Double Unders

3 Burpees

3 Rounds

3 Squat Clean and Jerks @75+%

25 Double Unders

5 Burpees

3 Rounds

3 Squat Clean and Jerks @85+%

25 Double Unders

7 Burpees

*27 Minute Cap

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*We have a healthy mix of movements today, and a good opportunity to change the pace within the workout. Slow your breathing with the barbell, and speed it up with the double unders and burpees. Today is a good day to work on double unders.

Monday – October 28

Part 1:

10-9-8-7-6-5-4-3

KB Swings (53/35)

Toes to Bar

Sit Ups (2x)

*100 M Run after every set

*15 Minute Cap (strict)

Part 2:

10-15 Minutes

Core work OR Muscle Up work

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*Today is a reminder of how much your body positioning matters when it comes to gymnastics. The ability to shape your body into hollow and arch body positions is critical for these movements, especially muscle ups. Build your stamina in these positions and then work on a complicated movement.

Saturday – October 26

In Teams of 2

From 0:00 – 4:00

Timekeeper: 100 M Run

Max Burpees

From 8:00 – 22:00 (AMRAP 14)

24 Wall Balls

18 Pull Ups

12 Thrusters (95/5)

6 Muscle Ups (Scale = Chest to Bar OR Pull Up – NO PUSH UP)

From 26:00 – 30:00

Timekeeper: 100 M Run

Max Burpees

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You can push the pace on runs + burpees because you get plenty of rest. The best way to approach the AMRAP is split the sets in half or in to thirds so you can keep moving. If you are sore from 20.3, take the loads and intensity down a notch here.

Friday – October 25

CROSSFIT OPEN 20.3

21-15-9

Deadlifts (225/155)

Handstand Push Ups

then

21-15-9

Deadlifts (315/205)

*50 ft Handstand Walk after each set

*9 Minute Cap

OR

SCALED Crossfit Open 20.3

21-15-9

Deadlifts (135/95)

Hand Release Push Ups

then

21-15-9

Deadlifts (185/135)

*50 ft Bear Crawl after each set

*9 Minute Cap

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This year’s repeat is deadlift-focused especially if you get to the second part of this. Pacing the handstand push ups has been something we have been working on for a long time, realize that your set of 21 will NOT make your workout fast, but it CAN lead to failure later on. Be smart, move well, stay aware.

Thursday – October 24

Part 1:

2 or 3 Sets

5-10 Push Ups

25 ft One Arm Overhead DB Lunge (R)

25 ft One Arm Overhead DB Lunge (L)

10 Box Jumps (choose height)

*10 Minute Cap

Part 2:

5 x 7

Bench Press

3 x 7

Deadlift

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Don’t over do it on part 1, we want to keep the Overhead Lunge fresh in our memory in case we see them one of these next few weeks. Part 2 we go back to out powerlifting but we are increasing the reps. Try your best to choose weights that avoid failure, as we want 35 reps of bench and 21 of deadlift. Safe starting point is about 65-70% of your 1 rep max.

Wednesday – October 23

3 Rounds

400 M Run

10 Sit Ups

5 Wall Balls (20/14)

.

200 M Run

15 Sit Ups

10 Wall Balls

.

100 M Run

20 Sit Ups

15 Wall Balls

*Rest 3 Minutes between rounds

*30 Minute Cap

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The main point of this workout is HARD RUNNING, harder than normal. Push the pace on every run knowing that the work inside is not high volume AND you are getting more than enough rest between rounds.