CrossFit WOD, October 31, 2020

Saturday

Warm-up
Warm-up
400m Group Run

Into…

3 SETS (8:00 Cap)
10 Slow Single DB Sumo RDL
8 Single DB Front Squat
6 Push-Ups
4 Burpees

Workout
“ELM STREET”
2 SETS FOR TIME
10 Devil’s Press (50/35)|(35/20)
400m Run
31 DB Sumo Cleans
300m Run
31 DB Floor Press
200m Run
31 DB Front Squats
100m Run
10 Devil’s Press

-Rest 2:00 b/t Sets-

(Score is Total Time)

Cool Down
Warm-up
FOR QUALITY
400m Walk*

*Nasal Breathing Only

(No Measure)

CrossFit WOD, October 30, 2020

Friday

Warm-up
Warm-up
3 ROUNDS
5 Push-Up to Pike
10 Clean Grip Deadlifts
20 Plank Shoulder Taps

Skill
Metcon
4 SETS FOR QUALITY
:30 Scap Push-Ups
10/10 Single Leg Glute Bridge-Ups*
:30 Handstand Hold on Wall

*Weighted Glute Bridge-Up Is Optional

(No Measure)

Workout
Metcon
4 SETS
12 Hang Power Clean (Athlete Choice)
15 Handstand Push-Ups

-Rest 1:00 b/t Sets-

(Score is Time)

Optional Finisher
Metcon
FOR QUALITY
5:00 Practice Handstand Walk, Handstand Wall Hold, or Bear Crawl

*Bear Crawl must be done with hips above the shoulders.

(No Measure)

CrossFit WOD, October 29, 2020

Thursday

Warm-up
Warm-up
AMRAP x 8 MINUTES
10 Scap Pull-Ups
10 Scap Push-Ups
10/8 Cal Row (EZ)
10 Hollow to Arch Rolls*

*Start in the Hollow Body position, and roll into Superman position

Workout
Metcon
AMRAP x 30 MINUTES
1200/1000m Row
25 Pull-Ups
50 Box Jumps (24/20)
25 Pull-Ups

(Score is Rounds + Reps)

CrossFit WOD, October 28, 2020

Wednesday

Warm-up
Warm-up
3 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Empty BB Kang Squats

Into…

3 ROUNDS
25ft Karaoke R
25ft Karaoke L
25ft Side Shuffle R
25ft Side Shuffle L
10 Jumping Squats
10 Wall Ball Push Press to Target

Strength
Front Squat (1×5)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Front Squat

(Score is Weight)

Workout
“AWW C’MON KAREN!”
FOR TIME
150 Wall Balls (20/14)|(14/10)*

*Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back.

(Score is Time)

Optional Cool Down
Warm-up
FOR RECOVERY
2:00 Light Row or Bike
4:00 Foam Roll Quads
2:00 Saddle Stretch

(No Measure)

CrossFit WOD, October 27, 2020

Tuesday

Warm-up
Warm-up
2 ROUNDS
:30 Banded Plank
10 Banded Pass Through
10 Banded Pull Aparts

Into…

2 ROUNDS
1:00 Bike*
5 SA DB Deadlift (R)
5 SA DB Press (R)
5 Knee Push-Ups
5 SA DB Deadlift (L)
5 SA DB Press (L)

Skill
Metcon
3 SETS FOR QUALITY
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
3-5 Negative Ring Dips*

*Jump to support, slow negative down.

(No Measure)

Workout
Metcon
5 ROUNDS FOR TIME
15/12 Cal Bike
10 Strict Ring Dips or Box Dips
20 Alt. DB Hang Power Snatch (50/35)|(35/20)

(Score is Time)

CrossFit WOD, October 26, 2020

Monday

Warm-up
Warm-up
3 ROUNDS
30 Single Unders
30 Mountain Climbers
10 Sumo Good Mornings

Following the warm-up, review the Double Unders and Sumo Deadlifts

Extended Warm-up
Metcon
EMOM x 12 MINUTES
MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to Moderate-Heavy)
MIN 2 – :45 Double or Triple Under Practice
MIN 3 – Rest

(Score is Weight)

Workout
Metcon
EMOM x 16 MINUTES
MIN 1 – 5 Sumo Deadlifts (275/185)|(185/135) + 50 Double Unders
MIN 2 – :45 Max Sit-Ups
MIN 3 – 15 Up-Downs + 5 Sumo Deadlifts
MIN 4 – :45 Hollow Hold

(Score is Reps)

CrossFit WOD, October 25, 2020

Sunday

Warm-up
Warm-up
LINE DRILLS (5:00 CAP)
Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call.

25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip

-Immediately into-

ON A 5:00 RUNNING CLOCK…
400m Run

AMRAP In Remaining Time…
10 Scap Push-Ups
5 Tempo Push-Ups (30X1)
10 Tempo Air Squats (30X1)

Workout
Metcon
"PAZ"

ON 6:00 RUNNING CLOCK…
Complete 1000m Run*

Into…

AMRAP x 22 MINUTES
23 Air Squats
7 Burpees
14 Push-Ups

Into…

ON 6:00 RUNNING CLOCK…
Complete 1000m Run

*Rest remaining time before AMRAP. Workout originally programmed as just 1000m Buy-In / Cash-Out.
**Weight vest optional for the entire workout.

(Score is Rounds + Reps)

CrossFit WOD, October 24, 2020

Saturday

Warm-up
Warm-up
2 ROUNDS
15/12 Cal Row
10 PVC Pass Throughs
10 PVC Overhead Squats
10 PVC OH Lunge

Into…

2 ROUNDS
15/12 Cal Row
10 Barbell Hang High Pulls
10 Hang Muscle Snatches
:30 OH Barbell Hold

Workout
Metcon
AMRAP x 20 MINUTES*
1 Hang Power Snatch 75/55
2 OH Reverse Lunge
3 KB swings

*Hang Power Snatch Reps Increase by 1, OH Reverse Lunge by 2, KB swings by 3 each round. 1-2-3…2-4-6…3-6-9 and so on.

(Score is Rounds + Reps)

115/85

CrossFit WOD, October 23, 2020

Friday

Warm-up
Warm-up
3 ROUNDS
10 Empty Barbell Good Mornings
20 Glute Bridge-Ups

Into…

3 ROUNDS
10 Empty Barbell Romanian Deadlifts
10 Kipping Swings
10 V-Ups

Strength
Deadlift (1×3)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Deadlift

(Score is Weight)

Workout
Metcon
FOR TIME
21-18-15-18-21
DB Deadlift (50/35)|(35/20)*
Toes to Bar

*Both heads of each DB must touch the ground each time.

(Score is Time)

CrossFit WOD, October 22, 2020

Thursday

Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – :45 Wall Ball Front Squats*
MIN 2 – :45 Bike**

*2nd round: Change to Wall Ball Push Press to Target, 3rd & 4th round: Change to Wall Ball
**1st round: EZ→ 2nd round: Mod → 3rd & 4th round: Hard

Workout
Metcon
EVERY 3:00 x 18 MINUTES…
30 Wall Balls (20/14)|(14/10)
15/12 Cal Bike
MAX Double Unders in Time Remaining*

*No Additional Rest b/t Sets

(Score is Reps)

Finisher
Metcon
3 SETS FOR QUALITY
1:30 Wall-Sit
:30 Perfect Hollow Rocks

-Rest 1:00 b/t Sets-

(No Measure)