CrossFit - Thu, Oct 13
Warm-up
<p><b>[3-10:00]</b></p><p>3 rounds</p><p>1:00 easy row</p><p>30s PVC Pass Throughs</p><p>30s PVC OHS</p>
Specific Prep
<p><b>[10-20:00]</b></p><p>20s passive hang</p><p>20s active hang</p><p>15s scap pull ups</p><p>15s kip swings</p><p>+</p><p>1-2 sets of 3-6 reps of kipping/CTB/Strict Pull Ups</p><p>+</p><p>Build to OHS workout weight in 1-3 sets</p>
Metcon
<p><b>[20-50:00]</b></p><p>CC: PACER/SUSTAIN</p><p>GOAL: 3:10-3:30 per round</p><p>OHS weight should be on lighter side, and each set completed in 1-2 sets</p><p> </p>
Burn (5 Rounds for reps)
<p>5 rounds w/ EVEN times (28:00 Time Cap)</p><p>9 Pull Ups</p><p>15 Overhead Squats (75/55)</p><p>9 Pull Ups</p><p>18/15 cal Row</p><p>rest 2:00 b/t rounds</p><p> </p><p><i>OPEN(RX+): CTB Pull Ups / OHS (95/65) / 21/18 cal row</i></p>
Burn (BUILD) (5 Rounds for reps)
<p>5 rounds w/ EVEN times (28:00 Time Cap)</p><p>5-9 strict banded Pull Ups</p><p>15 Overhead Squats (empty bar or PVC Pipe)</p><p>9-12 Ring Rows</p><p>18/15 cal Row</p><p>rest 2:00 b/t rounds</p><p> </p><p>MODIFICATIONS for OHS: Goblet Squat or Front Squat</p>
Recovery/Endurance Builder
<p><i>(start these about 30-60s after workout is over)</i></p><p> </p><p> </p><p>EMOM 5:00 ***You Choose***</p><p>want to build stamina at squatting, pressing, bending, core? Choose what you want to work on and tackle the 5 min EMOM today with that in mind</p><p>EMOM 5:00</p><p>12s empty bar DL/push press/back squat/plate ground to OH/plate sit up AFAP</p><p>45s PVC pipe DL/strict press/back squat/stepping & no jump burpee/slow unloaded sit up</p><p>+</p><p>3:00 run slow as needed just no walking</p>
Conditioning EXTRA
<p><b><i>OPTIONAL Aerobic Conditioning / Active Recovery Workout</i></b></p>
Stay Alive (AMRAP - Rounds and Reps)
<p>30:00 to 60:00 at EASY PACE</p><p>50 single unders</p><p>500m row</p><p>50 single unders</p><p>1 mi bike</p><p>50 single Unders</p><p>* use a weighted rope for some extra fun</p>
