Pendlay Rows
Use 30% of your deadlift 1RM
6 sets of 4 – every 35 seconds.
Followed by 50 bar only good mornings
WOD
21, 15, 9
box jumps 30″/24″
Kettlebell swings 70/53
Complete the wod and then Finish with 25 burpees !
Happy Halloween!
Strength/Skill
For Quality of Movement
3 Rounds
Rope Climbs 2-3 ascents
Strict Toes to Bar
Turkish Get up 3x Each arm
WOD
5 Rounds
:60 Row for Calories
:30 Rest
:30 Max Rep HSPU
:60 Rest
Scale to banded or box HSPU
Score is Calories Rowed/Total HSPU
Wednesday
STRENGTH
Push Press
5-5-3-3-1 (set a new 1RM, or determine your new 1RM if unknown)
WOD
5 Rounds
3 minutes of work. One minute of rest. Pick up
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where you left off. Score is total rounds.
3 Ground to Overhead (115/75)
6 Dips
10 OHWL (45/25)
Scale to GTO (95/65) (75/55)
Scale OHWL to )35/15) (25/10)
Competition Tuesday
Competition Day.
Today’s WOD is for fastest time and Max Effort. Athletes will be judged for rep quality. Standards
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will be reviewed before competition begins. The best scores for Male and female will be posted for Rx’d and Scaled. Best times in each division win a fabulous Crossfit St. Charles T-shirt!
Each athlete will have 4 minutes to complete a 400m Run. At the end of the 4 minutes All athletes will begin WOD #2. Each athlete will have 8 minutes to complete WOD #2.
At the end of the first 8 minutes, all athletes will begin WOD #3. There is an 8 minute time cap for completion. Score will be best times or reps completed in the 8 minute time caps.
WOD #1
Run 400m
WOD #2
21-15-9
Wallball (20/14)Scaled (20/12)
pull-ups
Scaled
Wallball (20/12)
pull-ups
WOD #3
15-12-9
hang power snatches (95/65)
Toes To Bar
Scaled
HPS (75/55)
Supine Knees to Elbows. (Knees must touch the TOP of the elbows)
Monday
STRENGTH
BACK SQUAT
Warm up at light and moderate loads then:
3 reps at each load of 80%, 82%, 84%
2 reps at each lad of 86%, 88%, 90%
WOD
50-30-10
Air squats
Swings (55/35)
Double unders
Saturday
We’ll be outside and inside today so dress in layers!
Outside (not for time)
Partner up and choose a tire.
16 – Back and forth tire flips
Then
Walking backwards – drag the anchor chain across the lot and back.
Repeat this couplet 4 times
Inside (for time)
15 Minute Amrap
5 Jump up Sumo Deadlifts (205/135)
10 Situps
15 Ring Rows
Friday
STRENGTH
Press
WOD
10 strict pull- ups
10 slam balls (40/30)
8 strict pull- ups
15 slam balls (40/30)
6 strict pull- ups
20 slam balls (40/30)
4 strict pull- ups
25 slam balls (40/30)
2 strict pull- ups
30 slam balls (40/30)
THURSDAY
STRENGTH
RDL
(Use Deadlift 1RM to determine bar load)
3 sets of 4 reps @ 35%
3 sets of 4 reps @ 40%
Max rest between sets is 90 seconds.
WOD
3 rounds
400m Run
21 KBS (70/55)
12 Deadlift (275/185)
3 rounds
400m Run
21 KBS (55/35)
12 Deadlift (225/135)
3 rounds
400m Run
21 KBS (55/35)
12 Deadlift (185/1115)
Wednesday
WOD
WEIGHTED PULL-UPS
6 reps every 90s for 6 rounds
weighted pull-ups @ 10% of body weight
Scaled
Lightest assist as possible.
WOD
Burpee & Push Press ladder
Burpees: 10-9-8-7-6-5-4-3-2-1
Push Press: 1-2-3-4-5-6-7-8-9-10
Advanced: 135/95
Intermediate: 115/75
Scaled:95/65
Then…..
8 min AMRAP
10 Hand Release push-ups
15 Box Jumps (24/20)
Tuesday
SKILL
8 Rounds of the following Barbell Complex
ADVANCED
1 clean (floor)
1 hang clean (above knee)
1 high hang clean (mid thigh)
2 jerks (any style)
INTERMEDIATE
1 power clean
1 front squat
1 hang power clean
1 front squat
1 push jerk
Increasing weight with each round. Strive to make every rep a thing of beauty. 15 minute time cap.
WOD
ADVANCED
3 rounds
100m run
10 cleans (155/115)
30 double unders
INTERMEDIATE
3 rounds
100m run
15 cleans (135/95)
20 double unders
Scaled
100m run
10 cleans (115/75)
90 Singles