October 14 - 20, 2019

Monday, October 14, 2019

CrossFit

Strength: Pausing Back Squats

Week 5

3 second descent (controlled), 3 second in bottom

5 x 3 at 55%

focus is eccentric strength and positional strength and stability

s/s with Hip Extension Holds, x20 sec, weighted for adv athletes

Conditioning: 14 min AMRAP

15 Burpees

12 American KB Swings 55/35

9 TTB

RP-Fit Bootcamp

Part A: Pump Sesh

AMRAP 20 (max = 6 rds)

-18/15 Cals AAB

-DB Bench Press x 10 50/35

-Barbell Curls x 10 65/45

-Barbell Roll Outs x 8

-Banded Pushups x 10

Part B: AMRAP14

-12/10 Cals on rower

-12 Burpees over rower

- 12 Wall Balls

Tuesday, October 15, 2019

CrossFit

Weightlifting Day

Snatch: Part A

Snatch pull + 2 Hang Sn Pull

EMOM 4 @ 80%

Power Snatch + Hang Sq. Sn: Part B

5-6 working sets between 70-82%

Halting Power Clean: Part C

PC with 2 second pause at knees back

with a power Jerk after the second power clean

5 working sets @ 70-03% best PC


RP-Fit Bootcamp

Strength: Front Squat Waves

Build

6 - 4 - 3, 3 sets total

60 - 66 - 71 %

ss/ w

Bench T-spine mobility w/ probar SC x 8

Jumping Goblet Squat x 8

Stamina

Build to moderately heavy set of 7

Min 10 - E2MOM

7 Front Squats

7 Ring Pistols ea

7 Jump Lunges

Conditioning: Fran-and (15 min cap)

21-15-9

DB Thrusters 50/35

Jumping Pull-Ups

Rest 3 mins

21-15-9

AAB Cals

DB Snatch

Hanging Knee Tucks


Wednesday, October 16, 2019

CrossFit

Strength

Bench Press: Speed Reps

4 sets of 8 @ 40-43% of 1RM

this is light d/t being speed reps, these 8 reps should be completed as fast as possible.

Conditioning with a partner: 17 min cap

60-50-40

Cal Row

OHS 95/65

Pull Ups


RP-Fit Bootcamp

Obstacle Day: Obstacle Poker w/ partner

*alt cards or split each rd

35 mins AMRAP

Hearts - Burpee Box Jump Overs

Diamonds - Bucket Carry (# x 20ft)

Clubs - Rope Pulls (down & up)

Spades - Dball Squats

Joker - 10 Wall Walks

2-10 = #

J = 11

Q = 12

K = 13

A = 15

Finish deck or at min 35, 20 Log Squats and 20 Burpees over log

Thursday, October 17, 2019

CrossFit

Skill:

EMOM 12

Band Rotational Chops

x6 Ea. Side

FFESS on1-2 45's

x7 ea. side

Bicep Curls

x20 total, alt.

Conditioning - 22 min at a sustained pace

400m Run

40ft HS Walk

250ft Bucket Carry

2 Rope Climb

any form of rope climbs is OK

RP-Fit Bootcamp

Strength EMOM20

1) Seated DB Press (3x5)

2) Wallball Sit Ups x 15

3) Bent Over Flys x 12

4) :40 inverted hold/weighted plank

Stamina AMRAP 20

Row 500/400 meters

100 Ft Weighted Crab Walk

15 GTOH w/ Plate 45/35

200 Ft Farmers Carry

Friday, October 18, 2019

RockPile Wod

Friday Night Lights

All classes to perform the CrossFit Open workout

Saturday, October 19, 2019

Barbells for Boobs Workout at CrossFit Amherst

No classes at RockPile. All athletes to attend CrossFit Amherst’s Barbells for Boobs workout!

Sunday, October 20, 2019

Engine Build

For Time

50-40-30-20-10

20-16-12-8-4

Russian KB Swing

Burpee Box Step Overs

rest/transition 6-7 min

For Time

40-30-20-10

AAB Cal

Meter Dball Carry

OH plate Lunge reps 25/15#