Tuesday 10.15.19

Skill: Bar Muscleup

MetCon

For Time

150 Double Unders

50 Toes to Bar

"40 Box Jumps 24/20"""

30 Bar Muscleups

Scaled

300 Single Unders

50 Knees to Hips

40 Box Stepovers

30 Pullups / RIng Rowa

15 Minute Cap

Team of 4 Buyout

4 Minute AMRAP

Assault Bike Calories

Advanced teams should get 100+

Monday 10.14.19

Monday

Strength

Pause Front Squat + Front Squat

Pause on first rep is 3 Mississippi Count In Bucket

13 Minutes Build By Feel

MetCon

18 Minute AMRAP

400m Run

20 Pistol Squats

40 Foot Handstand Walk

Scaled

400m Run / 25 Calorie Bike

20 High Box Step Ups

5 Wall Walks

Saturday 10.12.19

CrossFit Open Workout 20.1

10 rounds

8 ground to overhead 95/65 lbs

10 bar-facing burpees

15 min timecap

Remember there are no regular classes today. We will be running heats of 20.1 at

9:20 | 9:40 | 10:00 | 10:20 | 10:40

Let’s Get After It!

Thursday 10.10.19

Thursday

Squat Snatch

12min--TNG Heavy Triple

”Squisabel”

For Time

30 Squat Snatches, 135/95 lbs

Wednesday 10.9.19

Wednesday

Squat Clean & Split Jerk

12min--Heavy Single

Teams of 3

AMRAP 20 (1 person completes entire round while others rest)

7 Cal Assault Bike

7 Hang Power Cleans, 155/105 lbs

7 Lateral Burpees

Tuesday 10.8.19

Tuesday

Rope Climb

15min--Skill Work/Progressions

MetCon

AMRAP 20

400m Run

25' HS Walk

20 Pullups

15 Toes to Bar

Monday 10.7.19

Monday

Front Squat

15min--1RM

*Suggested rep scheme 3-5x50% 3-5x60% 3x70% 1x80% 1x85% 1x90% then build in singles based on feel and sharpness of technique

5 Rounds

3min On/1min Off

AMRAP

5 Devil's Presses, 50/35 lbs

10 DB Front Squats, 50/35 lbs

20 Walking Lunges, bodyweight

*Treat as one big AMRAP, picking up where you left off each round. Scale to a weight that you can go unbroken for most sets.

Saturday 10.5.19

Saturday

CrossFit Open Test

10 Rounds for Time

9 Thrusters 95/65 BB or 50/35 DB

35 Dubz

Friday 10.4.19

Friday

Bro Max Out

20 Min 1RM Bench Press and Deadlift

MetCon

12 Minutes

Tabata

Row

Hand Release Pushups

Assault Bike

Thursday 10.3.19

Thursday

Intensity Couplets Each For Time

A) 0:00-9:00

30-20-10

Assault Bike Calories

Toes to Rings

B) 9:00-18:00

21-15-9

Overhead Squats 95/65 lbs

Burpees Over Bar

C) 18:00-27:00

100-75-50-25

Handstand Walk Feet

Double Unders

Scaled

A)

20-15-10

Assault Bike Calories

Knees to Hips

B)

21-15-9

OHS 65/45

Burpee Stepover Bar

C)

200-150-100-50 Single Unders

8-6-4-2 Wall Walks

Wednesday 10.2.19

Wednesday

5 Rounds for Time

600m Run

10-8-6-4-2

Ascending Power Clean and Jerk Ladder

Add weight to barbell each round.

50-60-70-80-90% of 1RM

Tuesday 10.1.19

Tuesday

Skill: All Things HSPU

Advanced Athletes Strict and Ring

Intermediate Kipping and Deficit

Beginner Kick up to Wall and Surplus

MetCon

21-15-9

HSPU

C2B Pullups

DB Box Stepovers 50/35 lbs

15 Minute Cap

Buyout

1 Minute Max Effort Assault Bike Calories

Monday 9.30.19

Monday

Front Squat Heavy Single - 15 Minutes

This is not our designated PR Day. Goal is to hit 90%+ to Prep CNS for 1RM Next Monday.

Suggested Rep Scheme

5@50%

4@60%

3@70%

2@80%

1@85%

1@90%

If 90% feels good, make 2-4% jump and reevaluate. Try not to force a PR and fail. But if the grease is hit, COOK!

MetCon

12 Minute Open Prep EMOM

1) 20 Wall Balls

2) 20/16 Calorie Row

3) 15 Burpee Box Jump Overs

Cap work at :50 each minute

Keep track of your total reps and follow this chart to see

How Ready Are You For for The Open?

200-220 Reps - Competitive and Ready to Breathe Hard!

180-199 Reps - Ready but you can dig deeper through the pain!

150-179 Reps - Not Bad. Need improvement in lactate threshold.

120-149 Reps - You need more burpees in your life.

>120 Reps - You need more steady state cardio in your life

Saturday 9.28.19

Saturday 

Open Prep

On a Running Clock

0:00-5:00 AMRAP

3-6-9-12-15-etc

DB Thruster 50/35

C2B Pullup

5:00-8:00 Rest

8:00-13:00 AMRAP

50 Double Unders

15 Burpees Jump to 6” Reach

13:00-16:00 Rest

16:00-21:00 AMRAP

15/12 Cal Row

15 HR Pushups 

Friday 9.27.19

*Friday*

Conventional Deadlift & Bench Press

20min—Heavy Double for both

Tabata Toes to Bar

DIRECTLY INTO

Tabata Devil’s Press, 50/35#

Thursday 9.26.19

*Thursday*

Hang Power Snatch+Snatch Balance

12min—Heavy Complex

For time:

600m Run

30 Hang Power Snatches, 95/65#

30 Bar Facing Burpees (anticipating the typical smaller Thursday classes, worst case switch to lateral)

30 Hang Squat Snatches

600m Run

Wednesday 9.25.19

*Wednesday*

Rack Split Jerk

12min—Heavy Double

30-20-10

Shoulder to Overhead, 135/95#

Pushup

Box Jump, 24/20”

Tuesday 9.24.19

*Tuesday*

Skill

Ring Muscle-Up

5 RFT

6 Ring MU

30 Wall Balls, 20/14#

30 Double Unders

Monday 9.23.19

*Monday*

Paused Front Squat (3s in bottom)

15min—1RM

AMRAP 12

12 DB Deadlift, 50/35#

12 DB Stationary Lunges

12 Lateral Burpees Over Dumbbell

Friday 9.20.19

Friday

Bro Sesh

12 Minutes to Complete 5 sets of 3 Rep Bench Press

*No deadlift today to save people's posterior chain for Deuces Wild

MetCon

EMOM 20

1) 10-20 Ring Dips / HR Pushups

2) 4-6 D Ball Over Shoulder

"3) 10-15 Burpees Jump to 6"" Target"

"4) 15-20 Box Jump Overs 24/20"""

5) Rest