CrossFit – Wed, Oct 30
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 30 (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
Above the Knee Hang Clean (Weight)
2 Sets
3 Above the Knee Hang Cleans @ 70% 1 RM Clean
3 Sets
3 Above the Knee Hang Cleans @ 75% 1 RM Clean
Squat
Metcon Warm Up
6 Min Moving Through:
1:00 Cardio
5 Wall Balls
5 No Jump Burpees
5 Box Jumps
-Then-
Warmup to workout weight
1 Set:
6 Wall Balls
3 Burpee Box Jump Overs
This is Halloween (Time)
3 Rounds
50 Wall Balls
50 Burpee Box Jump Overs (24/20)
Time Cap 20 Mins
Mobility
Hip Halo
Banded 7’s
Barbell Prep:
Burgener Warm Up (Clean)
3x High Hang Clean + 3x Hang Clean + 3x Clean