Week of 10/5 – 10/11

Brianna working on the heavy gimme gimmes from a few weeks back.


Monday 10/5

WU
8 Mins Groups of 4
P1:1 Lap Gimme Gimme
P2: Rest
P3: Wallballs 14/8#
P4: Rest

Strength Bias:
Not for Time & AHASP
10-1 or 30 mins
Squat Clean Thruster
Strict DH Pull-up
Strict Ring Dip

Conditioning Bias
For Time (30 Min Cap)
10 -1 KB Headcutter
1-10 Burpee Pull-ups
200 M Run or Row

Notes: Pick what you are currently working on for the challenge what your goals are aligned with.

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate


Tuesday 10/6

WU
2 Flat Loops
5 Min Dynamic

Performance & Fitness

Teams of 3

Hypothetical Conservative trip to Russell’s Orchard. You and 2 friends decided to “indulge” and split 2 Cider Donuts  three ways.

You have 25 mins as a team of 3 to work off the 450 total calories of the 2 donuts.
P1: Row (20  Cal Intervals)
P2 & 3: Alternating Slosh Pipe OH Hold

*However may Cals shy of the 450 you are at 20 mins….your team must do 1 plate burpee for each.

Notes: Good conditioning interval day…Push the row as hard as possible!

Climbing Class @6:30-8PM

1. 5 Min Med Ball Warm-up

2. 8 Rounds
1 Min Climbing Interval
1 Min Spiderman Push-ups
1 Min Toes to Bar (strict)
1 Min Rest

3. 6 Min Amrap with a Partner
Pacer: Sandbag Drag 1 Lap
Partner: Max Rep Sit-ups

Stretch to Cooldown


Wednesday 10/7

WU
3 Rounds or 10 mins
Bear Crawl the length of the gym down
Walking Lunge with Spiderman stretch the length of the gym back
400m Run

Clean & Push Jerk Review
then
1-5 w/bar
Hang Power Clean
Push Jerk

Strength Bias:
EMOTM for 16 Mins
3-5 Clean & Jerks  (all Singles)

Use the first 8 mins to Ascend in weight.
The last 8 mins should be as heavy as safely possible to sustain the 3-5 per min.

Conditioning Bias:
EMOTM for 16 Mins
30 Seconds Max KB Swings,  Single Arm Snatches or Single Arm KB Clean & Jerks (can mix up)
30 Seconds Rest

then

Teams of 2 – 10 Min Amrap
3 Shuttle Runs

Notes: Pick what you are currently working on for the challenge what your goals are aligned with.

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate


Thursday 10/8

WU
400m Run
Med Ball Drills
400m Run

Performance & Fitness

Teams of 2-3, 40 min Ski for Cals
Mins 0-10: Sled Push Transport
Mins 10-20: DB Bear Crawl Transport
Mins 20-30: Walking Lunge Transport
Mins 30-40: Sandbag Drag Transport

Notes:  With a 40 min Clock, you and your partner will try to accumulate as many Cals as possible. Partners will alternate efforts and that includes the transport to and from the Skier/Rower. Intervals will be 10/5 Cals.  During Rest Period…Rester can add optional upgrade to complete 5 plate burpees. 45/25#

Cooldown
Group Stretch

Climbing/ Bouldering @ 6:30-8PM

1. 5 Min Med Ball Warm-up 5 min Coach Led Yoga Flow

2. Spend 10 mins Warming up on boulder problems well within your current ability even if its just climbing “any holds”

3. Spend 30 mins working on 1-3 boulder problems that are just beyond your current ability level (aka “Project”) We will help you find a project if you don’t yet have one.

4. 5 Rounds – 30 Second Intervals

  • 1 Ascent of Bachar Ladder or Max Rep Pull-ups (tuck or L)
  • Rest
  • Dumbell Bear Crawl
  • Rest
  • Swiss Ball Plank or Ring Plank with Extensions
  • Rest

Friday 10/9

WU
Flat Loop
Burpee Basketball
Flat Loop

Strength Bias
Amrap 20 Mins  (AHASP)
6 Deadlifts
6 Bent Rows
6 Front Squats
6 Strict Press
1 Rope Climb

Conditioning Bias
Amrap 20 Mins
5 Kipping or Jumping Pull-ups
10  Push-ups
15  Squats
400m Run

Notes: Pick what you are currently working on for the challenge what your goals are aligned with.

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate


Saturday 10/10

$5 Community Team WOD – come one come all. All are welcome!


Sunday 10/11

OTG Endurance Day: Make time to do something active for 60-90 mins at at moderate pace. (hike, jog, paddle, row, bike etc.) What you do matters less than just doing the duration at a conversational pace.

Nutrition Preparation: We are here to help! https://crossfitcapeann.com/nutritional-coaching/

Mental Restoration: Seasons are changing, get out in the woods and enjoy the local scenery.

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