CrossFit – Fri, Oct 4
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

October 31 Miles Challenge Day 4 (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

Hip Halo

Barbell Prep

3 Sets

5 Lateral Box Step Ups (L/R)

5 Russian Baby Makers

5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

Back Squat (3 Sets
5 Box Squats @ 65% 1RM Back Squat + 5 Heavy Goblet Squats
3 Sets
5 Box Squats @ 75% 1RM Back Squat + 5 Heavy Goblet Squats )

Box Squat to just below parallel

Score Goblet Squat weight in notes

Metcon Warm Up

1 Set

:30 Ski

10 PVC Pass Through

3 Box Jump w Step Down

10 PVC Squat Snatch

3 Burpee

10 PVC Overhead Squat

-Then-

Warm Up to Workout weights and heights

Jeopardy

3 Sets

2 Rounds

11 Overhead Squats (95/65)

9 Box Jumps (24/20) No rebound

7 Burpee Over Bar (Lateral or facing)

Time Cap: 4 mins Each Set

Rest 1:1

Flow: 11, 9, 7, 11, 9, 7 Rest

Repeat 2 more times after 1:1 Rest

Gymnastics (AMRAP – Reps)

3 Rounds of 50% of your Max 2 Minutes of Handstand Push ups each 50% round will be UNBROKEN

-rest 1 minute between rounds

Score is total Reps for all 3 rounds

Example

if you had 20 reps in 2 minutes on week one you will do:

50% of 20 reps =10 Reps

You will do 3 rounds of

10 Unbroken Handstand Push ups

-rest 1 minute-

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