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.
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
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)
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%)
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)
Mobility
Hip Halo
Banded 7s
Crossover Symmetry