CrossFit – Thu, Oct 3
Pumpkin Challenge: Complete 1 Mile every day (Walk or Run) for 31 days in October!
Dates October 1-October 31
How it Works
Walk or run 1 mile each day-(indoors or outdoors)
While your welcome to do more only 1 mile will count per day toward your 31 mile goal
Log Your mile daily in the app to stay on track and keep your streak alive
Dates October 1-October 31
How it Works
Walk or run 1 mile each day-(indoors or outdoors)
While your welcome to do more only 1 mile will count per day toward your 31 mile goal
Log Your mile daily in the app to stay on track and keep your streak alive
October 31 Miles Challenge Day 3 (AMRAP – Reps)
Score Reps
Challenge: Complete 1 Mile Every Day (Walk or Run) for 31 Days in October!
You can do more, but only 1 mile will count per day toward your 31 mile goal
1 Rep = 1 Mile
Warm Up
Clean Pull + Power Clean (1 Clean Pull + 1 Power Clean @ 80% 1 RM Power Clean
1 Clean Pull + 1 Power Clean @ 80% 1 RM Power Clean
1 Clean Pull + 1 Power Clean @ 85% 1 RM Power Clean
1 Clean Pull + 1 Power Clean @ 85% 1 RM Power Clean
2x 1 Clean Pull + 1 Power Clean @ 90% 1 RM)
1 Clean Pull + 1 Power Clean @ 80% 1 RM Power Clean
1 Clean Pull + 1 Power Clean @ 85% 1 RM Power Clean
1 Clean Pull + 1 Power Clean @ 85% 1 RM Power Clean
2x 1 Clean Pull + 1 Power Clean @ 90% 1 RM)
From ground Perform prescribed number of clean pull(s) return back to ground and perform prescribed number of power cleans
6 Total sets
Do a Set Every 1 minute
Metcon Warm Up
2 Sets
:15 Bike (easy)
5 Step Up No Jump Burpees
:15 Bike (moderate)
5 Single Arm Dumbbell Swing (L/R)
:15 Bike (Fast)
-then-
Warm up to workout weights
Prep
1 Set at pace
4 Cal Bike
2 Devils Press
Family Feud (Time)
Partner Workout
Time Cap 20 Mins
1-2-3-4-5-6-7-8-9-10
Devils Press (2×50/35)
10/8 Echo Bike
1 Partner on Devils Press and 1 on Bike. Each Partner switch when both stations are completed (Bike is 10 every round, devils press station ascends) Each Partner does the Bike and Devils Press (EX. 1/10, 1/10, 2/10, 2/10…..
Mobilization
Hip Halo
Barbel Prep
Burgener Warm Up (Clean)
3x High Hang Clean + 3x Hang Clean + 3X Clean