CrossFit – Mon, Oct 28
New Cycle!
Nerves of Steel!
8 Week Cycle (October 28-December 16)

The goal for the next 8 weeks is to make sure to continue to lay the foundation for a great base of health, movement, technique, strength and conditioning.

October 31 Challenge Day 28 (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

Barbell Prep

1-2 Sets

10 Roll & Reach

10 Deadbugs

10 Dynamic Squat Stretch

5 Worlds Greatest Stretch (L/R)

5 Tempo Empty Barbell Back Squat (3:1:2:1)

-then-

Warmup Back Squat weight

Back Squat (10 Sets
3 Back Squats @ 70-75% 1RM)

Do a set every minute

Metcon Warm Up

2 Sets

50 Single Unders

5 Slow Tempo Lateral Box Step Ups (L/R)

:10 Side Plank

5 Kip to Swing

-then-

1 Set

2 GHD Sit Ups

5ft DB Walking Lunge

10 Double Unders

Monster Mash (Time)

2 Sets

3 Rounds

12 GHD Sit Ups

25ft DB Walking Lunge (2×50/35)

36 Double Unders

-rest 3 mins between sets-

Time Cap Each set: 5 MInutes

Gymnastics (AMRAP – Reps)

Max Effort UNBROKEN:

Max Effort Toes to Bar

-rest 2 Mins-

Max UNBROKEN V-Ups

*Score is Total for both skills

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