October 28 - November 3, 2019

Monday, October 28, 2019

CrossFit & RP-Fit Bootcamp

Pick one or the other:

  • 20.3 Open Workout

  • Strength and conditioning below

Strength: Pausing Back Squats

Week 7

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

6 x 2 @ 68%

focus is eccentric strength and positional strength and stability

Conditioning: 15 min cap

3 rounds for time

25 AAB Cals

20 T2B

12 Power clean and jerk 135/95 (RP-Fit: 18 SA db clean and press)

Tuesday, October 29, 2019

CrossFit

Strength: Bench Press

Speed Reps

7 sets of 4 @55-58% of 1RM

moving to a moderate load

still a dynamic effor, this means moving the bar AFAP

s/s with RFESS

4 x 2 reps ea leg with 10 sec

pause in bottom, light weights

Conditioning

30-20-10

KB Snatch 55/35

OH Lunge equal # left and right

Burpee Over KB

RP-Fit Bootcamp

Pump Sesh: 20

Conditioning: 20 min cap

350m Row

10 Floor press 95/65

10 Burpees over the bar

Repeat 5 times

*Increase pace every round

In time remaining, recovery row.

Wednesday, October , 2019

CrossFit

Strength: Weightlifting Day

Snatch Pulls

1.1 @ 85-88% of 1 RM

then

Power Snatch + Squat Snatch

1.1 (drop between lifts)

at 78-81% of best PS

Clean and Jerk

Power Clean . Sq. Clean and Jerk

5-6 working sets at 80-84%

of best clea n jk

RP-Fit Bootcamp

Strength

Build:

Front Squat Waves

superset with

8 Reverse Hypers

Stamina:

8:00 to build

then, E2MOM

5 Front Squats

8 Jump Squats

10 Glute Bridge

Conditioning: AMRAP for Days

0:00 - 4:00

Max distance bike

4:00 - 8:00

AMRAP

5 tire flips

200ft bucket carry

4:00 - 12:00

Max distance bike

12:00 - 16:00

AMRAP

5 pull ups

10 medball sit-ups

5 kettlebell swings

10 air squats

Wednesday, October 31, 2019

CrossFit

Part A

Mixed Modal Skill Strength

ON the 5 min

750m/650m AAB

40ft HS Walk

5 DBALL over shoulder 100/70

4 sets in total

this is designed to have about 1:30 rest

rest 6-7, prep for part B

Part B

Driveway SandBag run

8 total runs

On the 90 seconds

*small individual bags*

RP-Fit Bootcamp

Happy Halloween Pumpkin Bash

Conditioning: AMRAP31

@ 80% intensity

20 pumpkin step ups 30”/24”

20 pumpkin pickers (slam balls)

400m/900m pumpkin run/row/bike

20 pumpkin shots

100ft hefty pumpkin bear hug carry 100/70