October - 2017

CROSSFIT ALLIED

Tuesday 31.10.17

CrossFit Deadlift 4 sets of 6 reps Rest 2 minutes between sets 4 sets AMRAP 3 Buy-in: 1. 60 double unders 2. 20/15 cal AB 3. 30 wall balls @ 9/6kg 4. 20/15 cal AB -directly into- 15 box jump-overs @ 24/20” In remaining time max power clean @ 60/42.5kg Rest 90 seconds between rounds Score is power clean reps Cash-out 3 sets 12 reverse curl to press 12 curl to press 12 alternating shoulder/BTN press No rest between movements, 2 minutes between rounds ------------------------ Co

Monday 30.10.17

Back Squat Every 2 minutes 1 set of 6 reps @ 65% of 1RM 1 set of 4 reps @ 75% 1 set of 2 reps @ 80% 1 set of 2 reps @ 85% 1 set of 1 rep @ 90% 1 set of max reps @ 85% *athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over EMOM 8 Odd: 5 strict pull ups Even: 45 second wtd. plank hold For time 21 15 9 Thrusters @ 42.5/30kg Calorie row Burpees over the rower

Friday 27.10.17

CrossFit Romanian Deadlift 4 sets of 8 reps with 3011 tempo Rest 2 minutes between sets Dumbbell Rear Foot Elevated Split Squats 3 sets of 8 reps per leg Rest 30 seconds between sides Rest 2 minutes between sets Every 3 minutes for 15 minutes (5 sets) 25 double unders 10 clean & jerk @ 52.5/35kg 12/10 cal AB or 20/15 cal row ------------------------ Olympic Lifting Today’s focus is speed in the turnover! 12 minutes to establish a heavy set of the complex: 3 muscle cleans + 1

Thursday 26.10.17

CrossFit Front Squat 5 sets of 8 reps at 73% of 1RM EMOM 8 Odd: 15 heavy kettlebell swings Even: 15 heavy or high wall balls For Time 75 push press @ 35/25kg *every minute on the minute including minute 0 perform 3 burpees ------------------------ Conditioning For time 50 wall balls @ 9/6kg —then— 3 rounds 9 deadlifts @ 100/70kg 9 burpees over the bar Directly into 40 wall balls —then— 3 rounds 6 power clean @ 70/50kg 6 burpees over the bar Directly into 30 wall balls —then—

Tuesday 24.10.17

CrossFit Every 90 seconds for 7 sets 1 clean pull + 1 clean + 1 jerk Every 2 minutes for 5 sets 5 push jerk *build as you go AMRAP 15 100m run (sprint) 12 deadlifts @ 52.5/35kg 9 hang power cleans 6 shoulder to overhead Rest 1 minute between rounds ------------------------ Conditioning Every 6 minutes for 18 minutes (3 total sets) 500m row 10 lunges @ 52.5/35kg 10 kettlebell swings @ 24/16kg 10 push ups Rest 7 minutes Every 3:00 for 15 minutes (5 total sets) 200m run 10 shoul

Monday 23.10.17

Back Squat Every 2 minutes 1 set of 6 reps @ 65% of 1RM 1 set of 4 reps @ 75% 1 set of 2 reps @ 80% 1 set of 2 reps @ 85% 1 set of 1 rep @ 90% 1 set of max reps @ 83% *athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over 1 set of same reps @ 73% *drop weight and perform same number of reps as achieved at 83% 3 rounds 1:45 on, 1:30 seconds off 1. 250m row + max burpee

Saturday 21.10.17

In teams of 2 AMRAP 30 10 rounds, I-Go-You-Go (5 rounds each) 100m run 10 thrusters @ 42.5/30kg In remaining time, AMRAP 25 double unders 5 burpee box jumps @ 24/20” 1 clean & jerk @ your choice of weight *only one partner may work at a time *each partner must complete a full round before the other may start *you may have different weights for each partner *If you fail your clean & jerk your turn is over – no second attempts **score is total output (reps * weight)

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