WORKOUT for Wednesday 10/19/2022
“CGO 13.4”
AMRAP in 7 minutes:
3-6-9-12-15-etc of
clean & jerks, 29/43/61kg
toes-to-bar
Post scores to whiteboard!
ENGINE for Wed 10/19
1:00 stations for max reps
– decline calorie row
– kettlebell dead muscle clean
– box jump
– rest
– decline calorie row
– kettlebell jerk
– box clear over
– rest
Repeat for 3 rounds.
BODYBUILDING for Wed 10/19
3 rounds
10 bro chest-to-bar pullups
10 crush grip bent-over rows
10 KB high pull
1:00 rest
3 rounds
10 dips
10 shooter pushups
10 HSPU
1:00 rest
3 rounds:
20+ JM press
20 bicep curls
WATCH:
SKILLS for Tuesday 10/18/2022 is the DEADLIFT
CompEx for Tues 10/18
shoulder prehab, heaving snatch balances, snatch complexes, handstand pushup density tests
AMRAP in 10:00
5 power snatch
10 deadlift
15 toes-to-bar
GYMNASTICS for Tues 10/18
AMRAP in 20 minutes:
5 hang: pullup, ring row, knees-to-elbows, toes-to-bar, muscle-up, glide kip, etc
10 push: pushup, handstand pushup, freestanding handstand pushup, wall walk, etc
15 squat: air squat, single leg squat, box jump, box jump over, clear over, front scale to back scale, etc
MOBILITY for Tues 10/18
WORKOUT for Monday 10/17/2022
establish a squat max in 20 minutes, then
CGO 20.3/18.4 – Rx
for time:
21-15-9
deadlift, 70/102kg
handstand pushups
– then –
21-15-9 deadlift, 93/143kg
50′ handstand walk
CGO 20.3 aka CGO 18.4 – Scaled
for time:
21-15-9
deadlift, 43/61kg
hand-release pushup
– then –
21-15-9 deadlift, 61/83kg
50′ bear crawl
Time cap is 9:00. Post score/time to whiteboard!
ENGINE for Mon 10/17
going for max unbroken sets for 25 minutes:
– jump rope
– double KB shoulder-to-overhead
– dips
– double KB swing
How big of an unbroken set can you do with each of these exercises? Use loading and ranges that allow you repeatable movement.
BODYBUILDING for Mon 10/17
3 rounds
9 chinups
9 DB bench press
1:00 rest
3 rounds
15 DB push press
15 DB row/side
1:00 rest
3 rounds
21’s bicep curls
21 skull crushers
1:00 rest
Go heavy enough to challenge the reps, moving to target specific muscle-groups rather than the range-of-motion standards we use in CrossFit classes.
WATCH:
YOGA for Sunday 10/16/2022
WATCH:
SKILLS for Saturday 10/15/2022 is the DEADLIFT
WORKOUT for Sat 10/15
bench press 10 sets of 3, building to a heavy for-the-day
Kinda “LYNNE”
5 rounds for max total reps:
max rep bench press, 35/55/84kg
max rep pullups
Post heaviest 3-rep bench & score (total bench/total pullups) to whiteboard!
WORKOUT for Friday 10/14/2022
establish a deadlift max, then
“CGO 22.1″
AMRAP in 15 minutes:
3 wall walks
12 dumbbell snatches, 20/35/50lbs
15 box jump overs, 12/20/24”
Post results to whiteboard!
ENGINE for Fri 10/14
4:00 on, 1:00 off
– prowler push & pull
– running single unders
– ECHO bike
– rower
BODYBUILDING for Fri 10/14
4-5 rounds
10 hang muscle clean
12 Gorilla row
:30 rest
3-4 rounds
15 high pulls
20 Chinese lateral raise
1:00 rest
2-3 rounds
max chin-ups
max ring rows
max barbell bicep curls
rest as needed
GYMNASTICS for Fri 10/14
“ANNIE” then
handstand, headstand, and shoulder stand practice
WATCH:
SKILLS for Thursday 10/13/2022 is the SNATCH
CompEx for Thurs 10/13
farmers/rack/reverse sled drag
6 sets to establish a 1RM back squat
EMOM x 15
– 10 tempo landmine press 20×1, R
– 10 tempo landmin press 20×1, L
– 10 tempo landmine press 20×1, R
– 10 tempo landmin press 20×1, L
– :30-:40 L-sit
EMOM x 15
– :15 cardio sprint
– :30 odd object squat, heavy
– :45 strict pullups
– rest
single leg finisher
MOBILITY for Thurs 10/13
