CrossFit – Thu, Oct 10

October 31 Mile Challenge Day 10 (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

10 Days In!!!

Strength Warm up

Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Barbell Prep
1-2 sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

Back Squat (30 Back Squat @80-85% of 1RM Back Squat
-OR-
50 Back Squat @65-68% of 1RM Back Squat)

*Break up into manageable sets that allow for short rest periods.

Metcon Warm Up

Movement Prep/Activation

1 Set
:45 Jog
10 Single Arm Kettlebell Thruster (each arm, light)
:45 Ski (easy-moderate)
50ft Farmer Carry (moderate)
6 Step Up (high box)
50 Single Under
5 Kip to Swing
5 Box Dip

Metcon Prep

Workout Prep
1 Set (at workout pace)
100m Run
2 Thruster (at workout weight)
100m Ski (OR Row)
2 Dumbbell Box Step Over (at workout weight and height)
10 Double Unders
2 Bar Muscle Up

Baloo The Bear (Time)

Partner Throwdown!

2 Sets: (1 set every 10 minutes)
Partner 1: 200m Run
Partner 2: 10 Thrusters (115/80)
-straight into-
Partner 1: 250m Ski (OR Row)
Partner 2: 10 Farmer’s Hold Dumbbell Box Step Overs (2×50/35) (24”/20”)
-straight into-
Partner 1: 50 Double Unders
Partner 2: 5 Bar Muscle Ups
*Both work at the same time. Switch stations when each partner completes their movement. Move to the next station once each partner completes both movements

  • Intended Workout RPE: 8.5 – 85% – high intensity
  • Target Time each set: sub 7 minutes
  • Time Cap each set: 9 minutes

Gymnastics (Optional)

8 minutes for max rounds of:
2 Wall Facing Handstand Push Ups [*Unbroken as long as possible] + 10/7 Calories on Rower
**Each “round” you ADD TWO Wall Facing Handstand Push Ups

*Keep Wall Facing Handstand Push Ups unbroken for as long as possible – but continue working once you have to break them up.

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