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!
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
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
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
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
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
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!
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.
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