CrossFit – Mon, Oct 21
This is Week 8 of 8 of (Into the Storm Cycle) it is our Deload Week.
This week is your own individual journey. Choose your path you want too take each day on intensity, if you feel good on your lifts, try to max out, if you want to take a lighter approach, choose the deload option.
Metcons will be challenging but manageable, scale as needed.
This week is your own individual journey. Choose your path you want too take each day on intensity, if you feel good on your lifts, try to max out, if you want to take a lighter approach, choose the deload option.
Metcons will be challenging but manageable, scale as needed.
Don't forget your 1 Mile a day!
October 31 Miles Challenge Day 21 (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
Power Clean (10 x 1 (1 Set every minute)
TEST: Build to 1 Rep Max)
TEST: Build to 1 Rep Max)
Begin set 1 @ 5.5%-build to 10/10%
Score your heaviest Lift
*Choose this lift if you are maxing out
Power Clean (10 Sets (1 Set every Minute on the Minute))
3 Power Clean at 55% 1RM
3 Power Clean at 60% 1RM
3 Power Clean at 65% 1RM
2 Power Clean at 70% 1RM
2 Power Clean at 75% 1RM
4 x 1 Power Clean @80-85%
Metcon Warm Up
Echo Bike
Arms and Legs: 40 secs easy, 20 sec Mod, 10 sec fast
Legs Only: 40 secs easy, 20 sec Mod, 10 sec fast
Arms Only: 40 secs easy, 20 sec Mod, 10 sec fast
Haunted Houses (Calories)
10 Sets
1:30 On/1:30 Off
Max Cal Echo Bike
Goal is 15/20+ per set
Mobility
Hip Halo
Barbell Prep
Burgener Warm Up (Clean)
3xHigh Hang Clean 3x Clean 3xClean-All to Power Position