CrossFit – Fri, Oct 25
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 25 (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
Back Squat (TEST
10 Sets (1 Every Minute)
3 Back Squats @ 75% 1 RM
3 Back Squats @ 75% 1 RM
2 Back Squats @ 85% 1 RM
2 Back Squats @ 85% 1 RM
1 x 5 Back Squats @ 90% 1RM
1 x 1 Back Squat @ 95+%
)
10 Sets (1 Every Minute)
3 Back Squats @ 75% 1 RM
3 Back Squats @ 75% 1 RM
2 Back Squats @ 85% 1 RM
2 Back Squats @ 85% 1 RM
1 x 5 Back Squats @ 90% 1RM
1 x 1 Back Squat @ 95+%
)
Back Squat (Deload Option
5 Sets
1 Back Squat @ 80% 1RM Back Squat)
5 Sets
1 Back Squat @ 80% 1RM Back Squat)
Every Minute on the Minute
Metcon Warm Up
2 Sets
Echo Bike
:40 Easy
:20 Mod
:10 Fast
-Then-
10 PVC Pass Throughs
10 PVC Power Snatch
10 PVC Overhead Squats
-then-
Warmup to Workout Weight with 2-3 Cal Echo Bike Burst every weight change
Hayride (Time)
21-15-9
Echo Bike Cals
Power Snatches (105/75)
Time Cap 8 MInutes
Repeat from 8/16/21
Mobility
Hip Halo
Barbell Prep
10 Roll and Reach
10 Deadbugs
10 Dynamic Squat Stretch
5 World Greatest Stretch (L/R)
5 Tempo Back Squats