CrossFit – Mon, Oct 28
New Cycle!
Nerves of Steel!
8 Week Cycle (October 28-December 16)
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
Back Squat (10 Sets
3 Back Squats @ 70-75% 1RM)
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
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