WED 10.20.21

#LunchBunch after the Noon Group Class!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. AMRAP 20:
10 Barbell Good Morning (45/35#)
100m Farmer Carry (35’s/25’s) (Rx+ 50’s/35’s)
10 Med Ball Sit-ups (20/14#)
– Add 10 reps to the Good Mornings and Sit-ups after each round.

B. 3 Sets for Quality
:30 Push-up Plank Hold
:30 Groiner Stretch / Side
:30 Lacrosse Ball Calves / Side
:30 Lacrosse Ball Forearm / Side

At Home
A. AMRAP 20:

10 DB Good Morning (35/25#) (Rx+ 50/35#)
100m Farmer Carry (35’s/25’s) (Rx+ 50’s/35’s)
10 Straight Leg Weighted Sit-ups (35/25#) (Rx+ 50/35#)
– Add 10 reps to the Good Mornings and Sit-ups after each round.

Post rounds and reps for the WOD. Every 10m = 1 rep.
Ex: 7+88 Rx

And coming tomorrow…

A. EMOM 9
Min 1: 16 Strict Knee Raises
Min 2: 16 Alternating Single-Leg Box Squats
Min 3: Rest

(Rx+ Strict Knees to Triceps, Weighted Single Leg Squats)

B. For Time With Partner: [18min cap]
Partner 1: 3000/2550m Row
Partner 2: 180 Box Jumps

Partner 1 starts on the rower and Partner 2 starts on the box jumps. Partners can switch between movements as needed until the rowing and box jumps are complete.

Decrease the height of the box after every 60 reps.
60 Box Jumps 30/24″
60 Box Jumps 24/20″
60 Box Jumps 20/16″

(Rx+ 36/30-30/24-24/20″)

At Home
A. EMOM 9

Min 1: 16 Straight Leg Raises
Min 2: 16 Alternating Single-Leg Box Squats
Min 3: Rest

B. For Time With Partner: [18min cap]
Partner 1: 6 x 400m Run
Partner 2: 180 Jumping Lunges

Score fewest reps completed for EMOM. Score time for the WOD.
Ex: 12, 16 Rx. 13:15 Rx

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