Sunday, October 1, 2017

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Sunday, October 1, 2017 - CrossFit Team Series Events 5, 6, 7, and/or 8 WOD Notes: Teams of 2. Choose whichever workouts you want to do. Rest as needed between workouts. Scale movements and loads as we normally do. If you are signed up for the team series be sure to read the rules online. If you do these workouts you will see these movements repeated throughout the week. Event 5: AMRAP 10 3 synchronized burpee box jump-overs or step overs 24”/20” 3 synchronized deadlifts 225/155 or 155/105 6 synchronized burpee box jump-overs or step overs 6 synchronized deadlifts 9 synchronized burpee box jump-overs or step overs 9 synchronized deadlifts Etc., adding 3 reps to each exercise every round.

Event 7: On a 20-minute clock, for max reps/pounds: Partner 1: 0:00-2:00 Handstand push-ups or hand release push ups 2:00-4:00 Rest 4:00-6:00 Double-unders or single unders 6:00-8:00 Rest 8:00-10:00 1-rep-max back squat Then, Partner 2: 10:00-12:00 1-rep-max back squat 12:00-14:00 Rest 14:00-16:00 Double-unders or single unders 16:00-18:00 Rest 18:00-20:00 Handstand push-ups or hand release push ups

Event 6: 21-15-9 synchronized reps for time of: Dumbbell snatches 50/35 or 35/20 Bar muscle-ups or Pull Ups Time Domain: 30:00

Event 8: Partner 1 completes and then partner 2 completes: 1,000m row 50 thrusters 45/35 30 chest-to-bar pull-ups or jumping chest-to-bar pull-ups Time Domain: None

Monday, October 2, 2017 Time Domain: 1:15-1:45 per round WOD Notes: Scale reps as needed. ½ rope climbs or 2:1 floor pulls if needed. General Fitness: Every 2:30 for 10 Rounds 20 Air Squats 10 Push Ups 1 Rope Climb *Vest Optional General Fitness Light: Every 2:30 for 5 Rounds 20 Air Squats 10 Banded Push Ups 1 Rope Climb Competitors: Every 2:30 for 10 Rounds 20 Air Squats 10 Push Ups 2 Rope Climbs *With a vest

Make your squat look like this and everything else will be so much easier. Ask a coach how.

Tuesday, October 3, 2017 Time Domain: 18:00 or less WOD Notes: Scale reps and load further as needed. General Fitness: 2 Rounds 30 Calorie Row 30 Toes to Bar 30 Overhead Squats 95/65 General Fitness Light: 2 Rounds 20 Calorie Row 20 Knees to Chest 20 Overhead Squats 65/45 Competitors: 2 Rounds 40 Calorie Row 40 Toes to Bar 40 Overhead Squats 95/65

Wednesday, October 4, 2017 Time Domain: None WOD Notes: Athlete chooses loads. A. Walking Front Rack Lunges 5x10 Steps *Increasing load B. “Swole Patrol” EMOM 10 Odd Minutes - Max Complexes of: Left Dumbell Curl Right Dumbell Curl Dual Dumbell Curl Left Dumbell Press Right Dumbell Press Dual Dumbell Press Even Minutes - Rest

Thursday, October 5, 2017 Time Domain: 15:00 – 20:00 WOD Notes: Scale reps and load further if needed. Ring Rows should be as close to parallel to the floor as possible. General Fitness: 90 Double Unders 70 Wall Ball 20/14 50 Deadlifts 135/95 30 Ring Rows + 30 Burpees General Fitness Light: 70 Single Unders 50 Wall Ball 20/14 30 Deadlifts 95/65 10 Burpee Jumping Pull Ups Competitors: 90 Double Unders 70 Wall Ball 20/14 50 Deadlifts 185/135 30 Muscle Ups

Kim

Friday, October 6, 2017 Time Domain: 5:00-9:00 WOD Notes: 1 load and 1 bar allowed. The power snatch will most likely determine what weight you use. A. Every 1:30 for 10 Rounds 1 Split Jerk (Use a rack) *Increasing Load B. General Fitness: 2 Rounds 18/12 Calorie Bike 15 Power Clean 12 Thrusters 9 Power Snatch 95/65 General Fitness Light: 2 Rounds 15/9 Calorie Bike 12 Power Clean 9 Thrusters 6 Power Snatch 75/55 Competitors: 2 Rounds 18/12 Calorie Bike 15 Power Clean 12 Thrusters 9 Power Snatch 115/80

Saturday, October 7, 2017 Time Domain: 20:00 or less WOD Notes: Scale pull ups to 15 and HSPU to 9 if needed. General Fitness: 4 Rounds 21 Pull Ups 15 Handstand Push Ups 18 Modified Pistols General Fitness Light: 4 Rounds 21 Jumping Pull Ups 15 Hand Release Push Ups 18 Lunges Competitors: 4 Rounds 21 Chest to Bar Pull Ups 15 Strict Handstand Push Ups 18 Alternating Pistols