MON 10.26.20

By October 25, 2020 WOD No Comments

Cameron


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit- Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Ring Complex
E4MOM 16

8 Strict Ring Pull Ups (Rx+ = Chest to rings)
5 Muscle Up Transition (low or high rings)
5 Ring Dips

B. 4 Rounds [8min cap]
3 Squat Cleans (70% 1 RM)
15 Toes to Bar

At Home
A. E4MOM 16

8-12 DB Bent Row
5 Russian Dip Transition or Low Plank Transition
5 Chair Dips

B. 4 Rounds [8min cap]
12 DB Squat Cleans (50’s/35’s)
15 Straight Leg Raises to Straight Leg Sit Up

Post time for the WOD and load for clean. Ex: 6:10 @ 215# Rx


And coming tomorrow...

A. Squat Waves E3MOM 18
Back Squat 1 x 4 @ 78% BS
Front Squat 1 x 1 @ 78% FS
Back Squat 1 x 4 @ 78% BS
Front Squat 1 x 1 @ 83% FS
Back Squat 1 x 4 @ 78% BS
Front Squat 1 x 1 @ 88% FS

B. EMOM 10
Min 1: Candlestick hold to straddle stretch
Min 2: L-sit hold (20-30 seconds)

At Home
A. Squat Waves E3MOM 18

DB Squats 1 x 10
DB Tempo Front Squat 1 x 2 @5551
DB Squat 1 x 10
DB Tempo Front Squat 1 x 3 @5551
DB Squat 1 x 10
DB Tempo Front Squat 1 x 4 @5551

Post load for back squat and heavy front squat Ex: 315, 305

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