CrossFit – Mon, Oct 2

231002 (Time)

– RX –
3 rounds for time of:
20 wall-ball shots (14/20 lb)
20 deadlifts (75/115 lb)
20 box jumps (20/24 lb)
20 push presses (75/115 lb)
20 toes-to-bars
Rest 1:00

– INTERMEDIATE –
Same as RX’d

– BEGINNER –
3 rounds for time of:
15 wall-ball shots (10/14 lb)
15 deadlifts (55/75 lb)
15 box jumps (12/20 in)
15 push presses (55/75 lb)
15 lying leg raises
Rest 1:00

General Warm-up

1 set:
1:00 alternating spiderman stretches
1:00 alternating scorpion stretches
1:00 air squats
 

Stretching

1 set:
:30 calf roll/side
:30 shin roll/side
:30 quad roll/side
:30 glute roll (figure 4)/side
:30 lat roll/side

AT-HOME (Time)

3 rounds for time of:
20 single-DB thrusters (35/50 lb)
20 DB deadlifts
40 lateral jumps over the DB
20 DB push presses
20 V-ups
– Rest 1:00.
– Use one DB for the thrusters by holding it by each head with the handle parallel to the floor.
– Use two DBs for the deadlifts and push presses.

Work Your Weakness
STRENGTH I (7 Rounds for reps)

7 sets:
2 push presses + 1 split jerk
– Start your first set around 75% of your best push press. Increase loading across as many sets as possible. Expect your load to be limited by your push press capacity.
– Take the barbell from a rack or jerk blocks.
– Rest 2:00-3:00 between sets.
 

Hang Power Snatch (
STRENGTH II
EMOM 12:
2 hang power snatches
– Increase the loading across as many sets as possible.
)

– Focus on keeping the barbell close to the body throughout the movement, hitting full hip extension in each lift, and pulling yourself into the receiving position.
– Go lighter if needed to maintain sound mechanics and work technique.
 

STRENGTH III (5 Rounds for reps)

5 sets:
50-ft front rack walking lunge
– Start on the lighter side and increase across as many sets as possible, finding the heaviest weight you can safely perform the 50 feet of front rack walking lunges.
– Rest 2:00-3:00 between attempts.

SKILL I (Checkmark)

2 sets:
:20 bottom-of-the-ring dip hold
10 false grip ring rows

EMOM 10:
1-3 ring muscle-ups
– Keep in mind that this is a skill session, not a workout.
– For individuals that don’t yet have a muscle-up, scale to jumping muscle-ups, low ring transitions, or even false pull-ups on the rings.

STAMINA I (Checkmark)

EMOM 20:
5-cal Echo Bike + 5 burpee box-overs (20/24 in)
– Perform both exercises within each minute with time to rest before starting the next round.
– Aim for at least :15 of rest before starting the next minute. Reduce the calories and/or burpee box-overs if needed.
 

CHAD 1000x – Week 5 (Time)

Part 1
For time:
250 weighted step-ups (20 in)
– Use a 30/45-lb ruck.

Rest 5:00-10:00 between Part 1 and Part 2

Part 2
7 sets for total reps:
1:00 weighted squats
1:00 rest
– Use a 30/45-lb ruck.

– This is week 5 in our preparation for the Hero workout Chad on November 11, 2023.
– Learn more, donate to the cause, and register for the event here.
– This extra work is meant to help you prepare for this workout.
– Use weight and box height options that you’ll use for the workout on 11/11/2023.

Record the total number of squats completed during Part 2 in the notes.