Monday
Buy in – EA Warm up
A) Strict Press – Build to a 1RM
Metcon – 8 min AMRAP @7/10 RPE – 6 min Rest – 8 min AMRAP @9/10 RPE
25 Deadlift (185/125)
25 Wall Ball (14/10) (10/9)
25/20 Cal Row
25 HSPU
Tuesday
Buy in – 2 Rounds –
300m Row / 10 Banded Pass Throughs + 10 Banded Pull Aparts / 10 Arch Hollows / 5 Kipping Pull-ups / 5 of each – Front Squat, Push Press and Thruster
Mobilize Hips
2020 CrossFit Games Block #1
A) Front Squat 1RM – 20 min
B) “Friendly Fran”
21 Thrusters (115/85)
21 C2B Pull-ups
Wednesday
Buy in – 2 Rounds
200m Run / 10 Pass Throughs / 10 Air Squats / 20 High Knee and Butt Kicks / 10 OHS w/ PVC / 10 Hurdle Steps
Mobility – Deep Lunge / Pec and Lat Pole Stretch
A) OHS practice and prep for Nancy
2020 CrossFit Game
“Nasty Nancy” – 5 RFT
500m Run
15 OHS (185/125)
15 Bar Facing Burpees
Thursday
Buy in – 2 Rounds
1 min Jumping Jacks / 10 Rev Grip Pass Throughs / 10 PVC BTH Press / 10 PVC Good Mornings / 30 Sec Super Man Hold
then 2 Rounds – 10 BB Deadlifts (no load) / 5 Pike Push-ups + 10 sec Hold
2020 CrossFit Games
A) Max HS Hold in 15 min
*we will warm up our Deadlift during this
B) “Damn Diane” 3 RFT
15 Deadlifts (315/205)
15 Def Strict HSPU (3.5/2inch)
Friday
Buy in – 3 Rounds –
30 sec Single under / 10 sec Double under / 15 KBS / 10 Abmat Sit-ups / 5 Goblet Squats with 3 sec hold at bottom
then 2x with empty barbell –
5 reps of each – deadlift to mid thigh / clean shrug / muscle clean / front squat / hang sq. clean / squat clean
2020 CrossFit Games
A) 1000m Row for time
rest and warm up clean
B) “Awful Annie”
50-40-30-20-10
Drag Rope Double Unders
GHD Sit-ups
5-4-3-2-1
Cleans (275/185)
Saturday
Buy in – 5 min Skipping Practice
then 2 Rounds –
10 Reverse Lunges / 30 sec KB front rack hold / 10 Push-ups / 30 sec Plank Hold on elbows
A1) DB Split Squat x 8/8
A2) DB Lat Raise x 10
A3) Db Roll Backs x 10
A4) Single leg DB Row x 8/8
SS x 4
Metcon – Speed Intervals
12 Deadlift
9 Hange Power Cleans
6 Front Squats
35-50 Double Unders
rest 1:1 x 4
BB @ 95/65 keep it Unbroken
October 4, 2020
