CrossFit – Tue, Oct 22
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.

Don't forget your 1 Mile a day!

October 31 Miles Challenge Day 22 (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

Crossover Symmetry

Banded 7’s

Barbell Prep

2 Sets

10 Prone Is, Ts. Ys

10 Single Arm Press (L/R)

5 Jump to Split (Arms at Side)

Split Jerk (10×1 Split Jerk TEST
Begin Set 1 @ 5.5%)

10 Sets (1 set every minute)

Build to 1 Rep max

Split Jerk (Deload Option: 10 sets (1 Set every minute))

3 Split Jerk @55% 1RM Split Jerk

3 Split Jerk @60% 1RM Split Jerk

2 Split Jerk @65% 1RM Split Jerk

2 Split Jerk @65% 1RM Split Jerk

1 x 6 Split Jerk @ 80% 1 RM Split Jerk

Metcon Warm Up

Mobility

Hip Halo

Warm Up

50 Feet:

Toes Out Walk

Toes In

Heels Walk

Toes Walk

Zombie Walks

Butt Kickers

-Then-

10 Abmat Sit Ups

5 Wall Balls

20 Step Back Lunges

-then-

5 GHD Sit Ups

5 Wall Balls (20/14)

100m Run

10ft Front Rack Walking Lunges

Pumpkin Carving (3 Rounds for reps)

3 Sets (1 set every 8 mins)

20 GHD Sit Ups

30 Wall Balls (20/14)

400m Run

50 ft Front Rack Dumbbell Walking Lunge

Time Cap 7 mins per set

Bank more time for more rest

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