Week of 10/19 – 10/25

A good quote to remember for those of us in the challenge and really for
everyone. Consistency with exercise, nutrition, stress relief and sleep pay huge dividends to overall health!

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Monday 10/19

WU
2 Rounds With a Partner
1 Min OH Med Ball Toss
200m Run
1 Min Wall Ball Toss
200m Run
1 Min Underhand Toss
200m Run

Strength Specific
Spend 18 Mins working up to a 5 Rep Max Deadlift
*Do 1 Set of ring dips between DL sets

General Fitness
18 Mins -3 Min Rounds
Min 1: 3 lengths Farmer Carry (AHASP)
Min 2: Max Reps Ring Dips or Ring Push-ups
Min 3: Rest or Optional 1 Length DB Bear Crawl

then

7 Rounds for Time or 15 mins
7 Barbell Power Snatches or  KB Swings
7 Box Jumps Overs or Box Jumps or Step Ups

RX:95/65#  PS & Box Jump Overs

Notes: Make Sure Pt.1 is challenging for your current ability and try to keep moving with intensity on Part 2.

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

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Tuesday 10/20

WU
Teams of 4 -10 Min Gimme Relay with Wallballs Reps

Performance & Fitness
Complete as many rounds as possible in 30 minutes of:
5 Walking Lunges (5R/5L)
4 Renegade Man Makers
30 Second Ring Plank Hold
2 Bar Muscle-Ups > DH Pullups > Ring Rows
1 Length Sandbag Drag
400m Run, Row or Ski

Notes: Good all around base building day. Just keep moving!

Open Gym & Climbing Class @6:30-8PM

1.  Med Ball Warm-up & Yoga Flow
2. 45 Min Route Projecting
3. 8 Rounds NFT – 4  Renegade Man Makers then DB Bear Crawl 1 Length of Gym

Stretch to Cooldown

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Wednesday 10/21

WU
Dynamic & Mobility
Bear Complex Review

Strength
Bear Complex – 20 mins to Max Load

1 Round = 7 Sets of the following:
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead (behind the neck)  

General Fitness
20min AMRAP with a Partner
P1: Pace with 200m Run
P2:  Amrap

• 5 Sandbag Zercher Squats
• 5 Sandbag Ground to O
• 5 DH Pull-ups or Jumping Pull-ups

or

5K Row (conditioning folks)

then

Teams of 3 – 10 Min Ski Sprints (alternating) Ascending by Pull starting at 5.

Notes: Pick what best fits your current goals.

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

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Thursday 10/22

WU
2 Flat Loops

Performance & Fitness
40 Min Dice Roll with a Partner
1. 100 Sloshpipe Strict Press- Pacer: 1 Lap Gimme Gimme
2. 200 Sit-ups- Pacer: 2 Sandbag Get-ups (1R, 1L)
3. 70 KB Headcutters-Pacer: 10 Calorie Ski
4. 100 Calorie Row- Pacer: 7 Plate Burpees
5. Farmer Carry the Flat Loop- Pacer: OH Carry Flat Loop
6. 60 Tire Flips- Pacer: 15 KB Swings
7. 100 Sandbag Step-ups- Pacer: 15 Slamballs
8. Player’s Choice

Notes: Loving the camaraderie and team work of the dice roll lately. Check with coaches if modifications need to be made.

6:30-8PM  Climbing/ Bouldering
1. 5 Min Med Ball Warm-up 5 min Coach Led Yoga Flow

2. Spend 40 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.

3. 5 Rounds NFT (15 mins)
1 Max Set Dragon Flags or GHD Situps
1 Ascent of Bachar Ladder or Max Weighted Pull-ups
1 Set of Max Ring Dips or SeeSaw Press

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Friday 10/23

WU
Burpee Basketball

Strength Specific
18 Mins to work up to a 5 Rep Max Back Squat
*Do 1 Set of DH Pull-ups or Ring Rows between DL sets

General Fitness
18 Mins (6 x 3 min Sets)
Min 1:  3-5 Split Squats Per Leg
Min 2: Max Consecutive DH Pull-ups
Min 3: Rest

then

“Mini Murph” For time 18 Min Cap.
Flat Loop Run
40 Pull-ups (kipping, jumping)
70 Push-ups
100 Air Squats
Flat Loop Run

Notes: Again pick what is best suited to your personal goals. On Mini Murph, partition the work as you see fit.. Example (4 Pull ups, 7 Push-ups, 10 Squats x 10 Rounds)  or 8/14/20 x 5 Rounds

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

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Saturday 10/24

$5 Community Team WOD. We’ve had some awesome folks show up and join us for our Community workout. Remember no previous Crossfit experience required – All are welcome!

Kettlebells and Core Work Today!

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Sunday 10/25

Open Gym: Come down and work on some skills!

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.