CrossFit – Tue, Oct 15
October 31 Mile Challenge Day 15 (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
Behind the Neck Split Jerk + Pause Split Jerk + Split Jerk (Weight)
5 Sets (every 1:30)
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @60% 1 RM SPLIT JERK
- Work up to 73-75%
**3 Sec Pause in the dip of the split jerk
Metcon Warm Up
1-2 Sets
:30 Echo
:20 Side Planks
5-10 V Ups
:20 Handstand Hold
-then-
Warm Up Handstand Walk
Workout Prep
1 Set
3 Cal Echo
4 GHD Sit Ups
5 ft Hand Stand Walk
Ben & Jerry’s (AMRAP – Reps)
Amrap 20 Mins
48/38 Echo Bike
40 GHD Sit Ups
40 ft Hand Stand Walk
24/19 Echo Bike
30 GHD Sit Ups
12/10 Echo Bike
20 GHD Sit Ups
20 ft Handstand Walk
*in remaining time Max Clean and Jerks (155/105)
*At 18 min mark, you must move to Clean and Jerks
Target Reps 15
Gymnastics (AMRAP – Reps)
Max Rope Climbs in 3 Minutes
Mobility
Crossover Symmetry
Banded 7’s
Barbell Prep
2 Sets
10 Prone I’s, T’s, Y’s
10 Single Arm Press (L/R)