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:
