Monday 10.30.2023

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And the CrossFitter first place team was a home grown power house, having wisdom teeth would have been overkill… YESSSSS, JUSTIN, CRAIG & JENNY!!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
*Example:
2-3 Rounds of
Row 250m
5 x Push-ups
10 x Light KB Goblet Squats
10 x Light AKB Swings

Impact/Focus: Front Squat
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Front Squat.

Every 2:30 x 6 Rounds
Front Squat 5-3-3-1-1-1

Notes: Athletes should plan to work as heavy as able across sets and reps.

Post loads to comments.

“Fangs”
3 Rounds of
Verses a 5:00 Running Clock
Row 400/300m
In the time remaining AMRAP of
3 x Front Squat (135/95lbs)
5 x Handstand Push-ups

Notes: Start each AMRAP fresh and report three scores in rounds and reps for each 5:00 effort. Rx+ 4-5 Rounds @155/105lbs and 7 x HSPU’s. Additional scaling options and points of performance will be covered during the whiteaboard brief.

Post scores to comments.

Skill Development
Wallfacing Handstand Skills or inversion practice
3-5 sets of 12 reps GHD Back Extensions

Samy Daghir

1 thought on “Monday 10.30.2023”

  1. Impact/Focus: Front Squat
    110lbs

    “Fangs”
    2 Rounds
    1 R +3 SQT
    1 R + 1 SQT

    Skill Development
    Rx

    Notes: kick ups + PU subbed for handstand PU

    Reply

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