CrossFit – Thu, Oct 24
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 24 (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

Mobility

Hip Halo

Banded 7s

Crossover Symmetry

Bench Press (Test :10 Sets
5 Bench Press @ 5.5/10 RPE
3 Bench Press @ 6/10
3 Bench Press @6.5/10
2 Bench Press@7/10
2 Bench Press@7.5/10
5 x 1 Bench Press Building to 10/10 RPE)

Do a set every Minute

Bench Press (Deload
10 Sets
5 Bench Press @55% 1 RM
3 Bench Press @60%
3 Bench Press @65%
2 Bench Press @70%
2 Bench Press @75%
5 x 1 Bench press 80%)

Do 1 set every minute

Metcon Warm UP

2 Sets

:30 Row/Cardio

4 Single Arm Press

6 Single Arm Front Squat

8 Single Arm Suitcase

Warmup to Workout weights

1 Set

2 Shoulder press

2 Front Squats

2 Deadlifts

2 Pistols

Corn Maze (Checkmark)

20 Minute EMOM (Partner)

Minute 1- 5 Shoulder Press (115/80)

Minute 2- 10 Front Squats (135/95)

Minute 3-15 Deadlifts (185/125)

Minute 4- 10 Pistols

Each Partner completes the rep scheme each minute

RX+

Front Squats 185/155

Deadlifts 225/155

Cool Down

1 Minute Shoulder Smash

1 Minute Couch Stretch (L/R)

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