8AM Bootcamp
9AM Crossfit
Workout
“TABATA”
8 SETS EACH, :20 ON / :10 OFF
TABATA 1 – Plate Ground to Overhead (45/35)|(25/15)
TABATA 2 – Alt. V-Up
TABATA 3 – Plate OH Lunge (45/35)|(25/15)
TABATA 4 – Box Jump (20/16)
TABATA 5 – Cal. Bike
-Rest 1:00 b/t Each Full Tabata-
FINISHER
ALTERNATING TABATA
T1 – Banded Tricep Pull-Down
T2 – Double DB Curl (light)
*8 Sets Each, Alternating Movements.
*8 Sets Each, Alternating Movements.
Workout
“OPEN 20.4”
FOR TIME
30 Box Jumps (24/20)
15 Clean & Jerks (95/65)|(65/35)
30 Box Jumps
15 Clean & Jerks (135/85)|(95/55)
30 Box Jumps
10 Clean & Jerks (185/115)|(115/75)
30 Single Leg Squats*
10 Clean & Jerks (225/145)|(135/95)
30 Single Leg Squats
5 Clean & Jerks (275/175)|(155/115)
30 Single Leg Squats
5 Clean & Jerks (315/205)|(185/135)
-20:00 Hard Cap-
*Note for the scaled version, athletes are performing a MB Step-Up in place of the Single Leg Squat. Please see the Games site for all details on scoring, scaling, and official rules.
The gym is closing early tonight for trick or treating. The last class will be 5PM.
Strength/Skill
E2MOM x 12 MINUTES
MIN 1 & 2 – 3/3 Turkish Get-Up*
MIN 3 & 4 – Muscle-Up Practice/Attempts or Double Under Practice/Attempts
*Light & Controlled, Both Up and Back Down to the Ground.
**Skill is designed to focus on MU but athletes can also work on their DU in this period.
Workout
RECOVERY WORKOUT
AMRAP x 16 MINUTES*
400m Run (or 2:00 any Mono Mov’t)
30 Air Squats
30 Sit-Ups
400m Run (or 2:00 any Mono Mov’t)
30 KB Swing (53/35)|(35/26)
30 Plate Hops
400m Run (or 2:00 any Mono Mov’t)
30 Slam Ball (20/15)|(15/10)
30 Lunges
*At a Moderate & Smooth Pace Throughout
Workout
FOR TIME
12-9-6-3-6-9-12
Squat Snatch (95/65)|(65/45)
Strict Pull-up
PARTNER FINISHER
IN TEAMS OF 2…
125 Cal Bike*
*P1 works while P2 rests. Partners can alternate as needed.
Strength/Skill
ON A 12:00 RUNNING CLOCK…
Build to “Moderate-Heavy” Set of the Following Complex*:
1 Push Press
2 Push Jerks
1 Split Jerk
*Bar should come from the ground and be power cleaned to the shoulders.
Workout
DOUBLE AMRAP
AMRAP x 4 MINUTES
4 Jerks (155/105)|(115/75)
4 Lateral Burpee Over Bar
-Rest 2:00-
AMRAP x 3 MINUTES
3 Jerks (135/95)|(95/65)
3 Lateral Burpee Over Bar
OPTIONAL COOL DOWN
FOR RECOVERY
3:00 Foam Rolling T-Spine
3:00 Foam Rolling Mid/Low Back
