October 2019

Halloween Hours8:00a-12:00pNo Evening Hours Upper Body For load:Tempo Single-Arm Front Pulldown (:03 ecc/:03 con) 8-6-4(make consistent increases) For load:Tempo Horizontal Chest Press (:03 ecc/:03 con) 10-8-6(make consistent increases) For load:Tempo Single-Arm Seated Row (:03 ecc/:03 con) 8-6-4(make consistent increases) For load:Tempo Decline Press (:03 ecc/:03 con) 10-8-6(make consistent increases) For load:Tempo Single-Arm Low Row (:03 […]

CrossFit For time:10-20-30-40Calorie Row Sit-up Russian Kettlebell Swing 53/35Double under ________________________________ Competitor No measure:400m Run 21 Burpee400m Run 15 Burpee400m Run 9 Burpee _________________________________ Weightlifting Clean from blocks (AK)70% 1×375% 4×3 Deficit Clean Pull 90% 4×4 Front Squat 60% 1×5 65% 1×570% 1×575% 1×5 Tempo Seated Row (:04 ecc) 8-8-8-8 (make consistent increases) 2 rounds:

CrossFit For load:Jerk 3-3-3-3-3(make consistent increases)AMRAP 15:003 Wall Walk 6 Hand Release Push-up9 Toes to Bar ______________________ Competitor For load:Every 1:00 for 10:002 Power Clean & Jerk (add 10lbs/5lbs each set) For time:100m Row (rest :30)200m Row (rest :30)300m Row (rest :30)400m Row (rest :30)500m Row (rest 1:00)500m Row (rest 1:00)500m Row At a moderate

CrossFit For load:Back Squat 5-5-5-5-5(make consistent increases) 3 rounds for time:400m Run 21 Box Jump 24/2015 Thruster 95/65______________________ Competitor At a moderate load:Overhead Squat 12-9-6-3(make consistent increases) 3 rounds for time:400m Run 50 Double under20 Single-Arm Dumbbell Snatch (alt arm) 50/35______________________ FitEssentials For load:“Superset”8-6-4-8Close Grip Bench PressSingle-Arm Row (each arm) For reps + cals:Tabata Sit-up

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit 11:00a-2:00p Iron Athlete Rowing Clinic taught by Kare Williams ______________________________ Upper Body 3 rounds:No rest between exercises.8-12 Pec Deck 8-12 Decline Press8-12 Overhead Triceps Extension (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Rowing Torso8-12 Low Row 8-12 Standing Shrug

“It is difficult to separate, at times, the myth from the truth.” ~Bob Kane

Upper Body 15-12-10-8No rest between exercises.Wide Chest PressSeated Row (alternate rounds with a partner) 15-12-10-8No rest between exercises.Shoulder PressUpright Row (alternate rounds with a partner) 15-12-10-8No rest between exercises.Seated Dip Front Pulldown (alternate rounds with a partner) 15-12-10-8No rest between exercises.Pec Deck Rowing Torso (alternate rounds with a partner) 15-12-10-8No rest between exercises.Mult-Triceps Multi-Biceps (alternate

CrossFit 8 rounds time: (slowest is score)Start a round every 4:00200m Run 15 Ball Slam 20/1410 Burpee to a plate_______________________ Competitor 4 rounds no measure:500m Row 400m Run 30 Double under 15-12-9Back Extension Incline Sit-up _______________________ Weightlifting Clean from blocks (AK)70% 4×4 Deficit Clean Pull 85% 4×4 Front Squat 60% 1×5 65% 1×570% 2×5 Seated

CrossFit For load:Push Press 5-5-5-5-5(make consistent increases) For time:30 Handstand Push-up 50 Pull-up 70 Russian Kettlebell Swing 70/53____________________ Competitor 10 rounds no measure:10 Calorie Ski Erg10 Calorie Assault Bike 10′ Hand Walk At 70% of 1RMEvery 1:00 for 10:002 Power Clean + 2 Push PressAMRAP 10:0010 Chest to Bar Pull-up 30′ Walking Lunge 10 Handstand

CrossFit For load:Front Squat 5-5-5-5-5(make consistent increases) AMRAP 15:00 10 Calorie Row 10 Wall Ball Shot 20/1410 Box Jump 24/20 ______________________ Competitor For load:Every 1:00 for 10:001 Power Snatch + 1 Snatch + 1 OHS(make consistent increases) For load:Front Squat 5-5-5-5-5(make consistent increases) AMRAP 15:00 15 Calorie Row 15 Wall Ball Shot 20/1415 Box Jump