October 2015

Back Squats/KBS/Box Jumps

Strength “CrossFit Total” Warm-up Dynamic – Lunge & Twist 100ft – Sampson Stretch (hold ea. side for :30 sec x3) 2 Rounds 200m Run 15 PVC Thrusters 10 MBC’s Workout of the Day For Time. 20 Back Squats (45% of 1RM) 40 KBS (53/35) 60 Box Jumps (24/20)

Warm-up Dynamic – Squat Shuffles 100ft. – PVC Passthroughs x10 Foam roller t-spine extension (Kelly Starett – https://www.youtube.com/watch?t=343&v=vYTHwlV78y4) Hip opener stretch (Kelly Starett – in video link above) 500m Row 10 Squats (hold at bottom for 10 seconds) 5 Pullups 10 Deep Lunges Workout of the Day “FRAN” Redo See if you can improve your …

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Pistols/Burpees/Mountain Climbers

Warm-up Dynamic – Butt Kick 100ft – Inch Worms Practice Handstand Holds 10 Slow Overhead Squats w/ PVC 15 Jumping Jacks 20 Deep Lunges Workout of the Day Row 1000m THEN 3 rounds of: 10 Assisted Pistols 15 Burpees 20 Mountain Climbers

“Annie”

Warm-up Dynamic – Arm Circles – High Kicks 100ft. 3 Rounds Shuttle Run 10 Squats Workout of the Day “Annie” 50-40-30-20-10 reps of: Double Unders Sit-ups *Use what you learned from Double Under skills session to improve your time, we will redo Annie in a couple of weeks!

Farmers Walk/KB Step-ups/Shuttle Run

Strength Thrusters – 1 minute on/1 minute off for 5 minutes Warm-up Dynamic – Power Skips 100ft. – Iron Crosses (x10 ea. leg) 2 Rounds 7 broad jumps 9 push jerks w/ PVC 11 wall balls Workout of the Day AMRAP 10 minutes 100m Farmers Walk 10 KB Stepups Shuttle Run

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