October 7 - 13, 2019

Monday, October 7, 2019

CrossFit

Strength: Pausing Back Squats

Week 4

6 x 2 with a 3 second pause

at 63% of 1RM BS

focus is positional strength and stability

Partner Conditioning: 18 min AMRAP

10 Synchro Burpee Bar Hop

18 OHS 115/85

200m Farmer Carry 70s/55s

RP-Fit Bootcamp

Part A: AMRAP 15

10 Burpees over the wall

15 Wallballs

20 RKBS

25 Doubles/40 Singles

Part B: Every 3:00 for 18:00

350m Row

12 Bench Press 135/95

Tuesday, October 8, 2019

CrossFit

Weightlifting Day

Snatch Speed Primer

Muscle Snatch + OHS + Power Sn Balance + Heaving Sn Balance

4-5 sets of this primer max 95/65

Power Snatch + Hang Power Snatch

5-6 working sets at 65%

of best PS

Clean

Slow First Pull Power Clean doubles, 1.1 @ 60-63% of best PC

after second PC, perform a Power Jerk + SPlit Jerk


RP-Fit Bootcamp

Strength: Front Squat Waves

8 - 6 - 4

55 %, 62%, 67%

3 sets

superset with

:30 weighted plank

Part B: Tabata Tuesday

1) Box step ups

1) Box push ups

2) Sandbag pull thrus

2) Sandbag deadlifts

3) DB Goblet Squat

3) DB Snatch

4) Battle rope plank waves, left

4) Battle rope plank waves, right


Wednesday, October 9, 2019

CrossFit

Strength

Bench Press

5 x 4 with a 2 second descent

and a 2 second pause @ 63%

superset with

Banded Psoas Marching

x10 total cycles

Conditioning

4 sets at a sustained pace

400/350m Row

10 Strict HSPU

directly into

4 sets at a sustained pace

250ft Bucket Carry

7 burpee box step overs 24/20


RP-Fit Bootcamp

The Chipper - AMRAP 24

60 Cals AAB

50 Hanging Knee Tucks

40 Deadlifts (165/115)

30 Burpee Bar Hops

20 Pull Ups

Recovery: 4 rounds or until time runs out

:60 Assisted static hang

10 empty bar good mornings

:60 Handstand hold

10 empty bar thrusters

Thursday, October 10, 2019

CrossFit

Skill:

Rope Climb: work on desired technique, or a style that needs work

Pistol Squat: work on stability, comfort level, and torso position with the pistol squat; whichever is a bigger problem area

**if you are proficient at both, perform

4-5 sets of 10 alt pistol sq. directly into

2 legless rope climbs*

2 min rest between sets

Conditioning

20min at a sustained pace

1000/900m AAB

10 Push Ups

10 Strict TTB

10 GHD hip Extensions

RP-Fit Bootcamp

Obstacle Day

Run 1 mile

AMRAP25

Wall Walk Shuffle

Sled Pulls

BHB Wall Balls

Farmer Carry

Box Gaunlet

Dball Over Shoulder

Bucket Carry

Friday, October 11, 2019

RockPile Wod

Friday Night Lights

All classes to perform the CrossFit Open workout

Saturday, October 12, 2019

RockPile Wod

Part A Solo: For time 8 min cap

40 Burpees

30 Wall Balls

400m run

Conditioning 24 min cap: Partners

2 Rounds

1km Row

50 Back Squats 95/65

60 HSPU

600m Run

6 Rope Climb

Sunday, October 13, 2019

Engine Build

For Time

50-40-30-20-10

20-16-12-8-4

Russian KB Swing 55/35

Burpee Box Step Overs

rest/transition 6-7 min

For Time

40-30-20-10

AAB Cal

Meter Dball Carry 150/100

OH plate Lunge reps 25/15#