October 2020

CrossFit For load: Close Grip Bench Press 8-8-5-5-5(make consistent increases) “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swing 53/3512 Pull-up ________________________________Competitor Back Squat Build to 1RMPower Snatch (T&G)Build to a heavy set of 3 3 rounds for time: 9 Back Squat 225/155200m Run 15 Russian Kettlebell Swing 70/44200m Run 21 GHD Sit-up200m Run______________________________________ […]

Upper Body “Cumulative Sets”Pullover “Cumulative Sets”Chest Press“Cumulative Sets”Front Pulldown “Cumulative Sets”Incline Press“Cumulative Sets”Seated Row “Cumulative Sets”Seated Dip“Cumulative Sets”Biceps Curl “Cumulative Sets”Triceps Extension *Cumulative Sets 1. Select a weight that you can do for 15 reps, fresh.2. Perform 1 Rep followed by :10 Rest 3. Perform 2 Reps followed by :10 Rest 4. Perform 3 Reps

CrossFit For load: Power Snatch 5-5-5-5-5(make consistent increases)10 rounds for reps + calories:1:00 Row :15 Rest :30 Sit-up:15 Rest___________________________________ Competitor 6 rounds no measure: 200m Run (rest while your partner runs) For load:Jerk 3-3-3-3-3*follow each rounds with 1 rope climb 8 rounds for load: (constant load) 40yd Sled Push (rest 1:00 between rounds) 4 rounds:

Upper Body 3 rounds:No rest between exercises.8-12 Incline Press 8-12 Pec Deck 8-12 Seated Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Rear Delt Fly 8-12 Seated Row (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Dumbbell Lateral Raise 8-12 Shoulder Press 8-12 Cable Face Pull (alternate

CrossFit 4 rounds for load: (constant load) 10 Bent Dumbbell Row 20 Band Pull Apart (alternate rounds with a partner) AMRAP 9:00 3 Power Clean 135/956 Push Press 135/95 9 Deadlift 135/95 27 Double under_____________________________________ Competitor Clean (T&G) Build to a heavy set of 3 For total reps:Every 1:00 for 10:00 Odd min: Toes to

CrossFit For load:Back Squat 8-8-5-5-5(make consistent increases) 5 rounds for time: 200m Run 7 Parallette Pass Through 14 Steps Walking Lunge 21 Kettlebell Swing 53/35______________________________ Competitor No measure:2.5k Row 2 rounds: 10 Supine Scaption 15 Tube External Roatation 10 Plate Circles (both directions) 15 Band Pull Apart 10 Plate Side to Side (over and back

CrossFit For load: Close Grip Bench Press 8-8-8-8(make consistent increases) “Angie”For time:100 Pull-up100 Push-up 100 Sit-up 100 Air Squat_________________________________ Competitor 5 rounds for time: 30 Double under (unbroken)5 BurpeeSnatch (T&G)Build to a heavy set of 3 Back Squat 60% 1×865% 1×570% 1×380% 1×190% 1xAMRAP 5 rounds for time:10/7 Calorie Assault Bike 10 Thruster 95/6510 Sumo

Upper Body “Cumulative Sets”Pullover “Cumulative Sets”Chest Press “Cumulative Sets”Seated Row “Cumulative Sets”Incline Press “Cumulative Sets”Seated Dip “Cumulative Sets”Biceps Curl “Cumulative Sets”Triceps Extension*Cumulative Sets 1. Select a weight that you can do for 15 reps, fresh.2. Perform 1 Rep followed by :10 Rest 3. Perform 2 Reps followed by :10 Rest 4. Perform 3 Reps followed

CrossFit For load: Power Clean 5-3-3-1-1-1(make consistent increases) For time: 8-7-6-5-4-3-2-1Step-up (each leg) 24/20 Shoulder to Overhead 115/75Broad Jump 6’/4′Toes to Bar___________________________________Competitor 5 rounds no measure:10/7 Calorie Assault Bike 200m Recovery JogFor load:Push Jerk 5-5-5-5-5*follow each set with 1 rope climb For time: 8-7-6-5-4-3-2-1Step-up (each leg) 24/20 Shoulder to Overhead 115/75Broad Jump 6’/4′Toes to Bar___________________________________

Upper Body 10-12-14-16 (decreasing load) Chest Press Front Pulldown (alternate rounds with a partner)10-12-14-16 (decreasing load) Shoulder Press Seated Row (alternate rounds with a partner) 10-12-14-16 (decreasing load) Seated Dip Upright Row (alternate rounds with a partner)10-12-14-16 (decreasing load) EZ Bar Front Raise Dumbbell Lateral Raise (alternate rounds with a partner) 10-12-14-16 (decreasing load) Biceps