October 21 - 27, 2019

Monday, October 21, 2019

CrossFit

Strength: Pausing Back Squats

Week 6

3 second descent (controlled), 2 second pause in bottom

6 x 2 @ 65%

focus is eccentric strength and positional strength and stability

Conditioning: 18 min cap

5 rounds for time

15/12 Cal AAB

12 DB Clean and Jerks Single arm 70/50

8 Pistols alt.

2 rope climbs

RP-Fit Bootcamp

Pump Sesh: EMOM20

Sled pull, 50 ft

12 Rower Pikes

8 Bicep Curls with static hold on opposite arm

:40 plank

Conditioning: 18 cap

1k row

30 push ups

rest 1:00, then

4 rounds

17 weighted ab mat situps

15 wallballs

13 OH lunges with med ball

AMRAP in time remaining

row for meters

Tuesday, October 22, 2019

CrossFit

Strength:

Snatch Deadlift (to power position-shoulders and chest still over bar)

2 Snatch Deadlift + 1 Snatch Pull

4 working sets

Power Snatch + Squat Snatch

1.1 @75% PS, 5 working sets

Conditioning: Athlete of the Month Wod

"X gon' give it to ya"

4 rounds for time

10m HS Walk (~33ft)

16 Deadlift, Increasing weight

after 4th round, perform a

2014m run

weights for DL

185, 225, 275, 315 for men

125, 155, 185, 205 for women


RP-Fit Bootcamp

Strength: Front Squat Waves

Build

6 - 4 - 3, 3 sets total

62 - 68 - 73 %

ss/ w

Ring Rows w/ tempo

3 x 5

2 sec pause at top, 2 sec down

Stamina

5 rounds, 1 min rest between each.

Bike 500m

5 Front Squat @ 68%

Conditioning: Athlete of the Month Wod

"X gon' give it to ya"

4 rounds for time

4 around the worlds, or 40ft bear crawl

16 Deadlift, Increasing weight

after 4th round, perform a

2014m run

weights for DL

185, 225, 275, 315 for men

125, 155, 185, 205 for women


Wednesday, October 23, 2019

CrossFit

Strength

Bench Press: Speed Reps

4 sets of 8 @40-45% of 1RM

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

s/s with SA DB bent over row

x8 ea arm

Conditioning: 20 min cap

5 sets, 1 min rest between each

400/350m row

15 Russian KB Swing 70/55

12 Box Jumps 24/20

9 burpee over rower


RP-Fit Bootcamp

Obstacle Day

Thursday, October 24, 2019

CrossFit

Strength:

4 sets for quality

Halting Cleans

1 Power Clean with 2 sec pause

at knees back position + 1 Squat

clean and split jerk, @ 70-78%

of best Clean and Jerk

5 working sets

Conditioning: On the 4 min for 24 min

700/650m AAB

50ft Sled Pull 135/95

20 BW Lunges

30 DU


RP-Fit Bootcamp

Strength

EMOM 16

Tire Flips x 3-4 (you go, I go style)

Single Arm Farmer Carry AHAP x 100ft

Front Rack Hold with 85-100% FS x20 - 25 sec

Conditioning: Tabata Thursday

Tabata single leg squat (modify with box, medball, etc.)

Rest 1 minute

Tabata pull-up (modify with band or jumping, or ring rows)

Rest 1 minute

Tabata jumping lunges (modify to walking lunges)

Rest 1 minute

Tabata push-up (modify to knee push ups)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Friday, October 25, 2019

RockPile Wod

Friday Night Lights

All classes to perform the CrossFit Open workout

Saturday, October 26, 2019

Barbells for Boobs Workout with CrossFit Amherst

Workout subject to change with the Open workout

Sunday, October 27, 2019

Engine Build

4 sets, 2 min rest after each set

500m Row

1000m Bike

goal is to maintain finish time

each should be within 8 sec +/-

rest, then ...

5 sets

400m Run

15 Air Squat

15 Push Up

15 AbMat Sit up

Group Mobility