CrossFit - Thu, Oct 6
Warm-up
<p><b>[3-10:00]</b></p><p>5:00 @ warm up pace</p><p>10 walking lunges</p><p>5/5 crossbody single leg RDL (w/ DB in one hand)</p><p>20s goblet squat hold</p><p>5/5 single arm strict press</p><p>5/5 single arm DB thruster</p>
Specific Prep
<p><b>[10-15:00]</b></p><p>W/ lighter set of DBs</p><p>12 lunges and 8 thrusters</p><p>+</p><p>W/ workout weight</p><p>4-6 lunges + 3-5 thrusters</p>
Weightlifting
<p><b>[15-25:00]</b></p>
4 sets; Every 2:30 (For Load) (4 Rounds for reps)
<p>12 Dual DB Suitcase walking lunges (6/leg) + 8 Dual DB Thrusters (unbroken); every 2:30</p>
Specific Prep
<p><b>[25-35:00]</b></p><p>Pull Ups</p><p>20s passive hnag</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>10 DB PP w/ workout weight</p>
Metcon
<p><b>[35-55:00]</b></p><ul><li>CC: THRESHOLD</li><li>GOAL: Each round 2:35-3:00 AND keep every round within 5s</li><li>Choose weight on DB PP you can go unbroken</li></ul>
"Pivot...PIVOT" (4 Rounds for reps)
<p>4 rounds with EVEN Times (TIME CAP 20:00)</p><p>9 Pull Ups</p><p>200m run</p><p>6 Pull Ups</p><p>10 Dual DB Push Press (35s/25s)</p><p>3 Pull Ups</p><p>Rest 2:00 b/t rounds</p><p> </p><p><em>OPEN (RX+):</em></p><p><em>4 rounds with EVEN Times</em></p><p><em>9 CTB Pull Ups</em></p><p><em>200m run</em></p><p><em>6 Pull Ups</em></p><p><em>10 Dual DB Push Press (50s/35s)</em></p><p><em>3 Pull Ups</em></p><p><em>Rest 2:00 b/t rounds</em></p>
Pivot...PIVOT (BUILD) (4 Rounds for reps)
<p>4 rounds with EVEN Times (20:00 Time Cap)</p><p>9 Banded strict Pull Ups</p><p>200m run</p><p>6 Banded strict Pull Ups</p><p>10 Dual DB Push Press (25s/15s)</p><p>3 Banded strict Pull Ups</p><p> </p><p>Modifications for Pull Ups: band assisted, toenail kipping/jumping pull ups, or ring rows</p>
OPTIONAL Aerobic Conditioning / Active Recovery Workout (Time)
<p>30:00 to 60:00 at EASY PACE</p><p>40 cal row</p><p>30 cal bike</p><p>20 cal ski</p><p>1:00 handstand walk practice (or any gymnastics skill practice)</p><p> </p><p>For those that have it, use your easy pace for row and match that "feel for the bike and ski erg)</p>
Recovery/Endurance Builder
<p><b>50-60:00] </b></p><p><i>(start these about 30-60s after workout is over)</i></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>
