Get your costumes ready for SPIRIT WEEK!
CrossFit Kids – Don’t forget to dress in your pumpkin bashing gear!
FITNESS
A. Four sets of:
Back Squat x 6-8 reps @ 3011
Rest 60 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 60 seconds
B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
10 Kettlebell Swings
10 Sit-Ups
AIM
A. Six sets of:
Back Squat
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 3-4 minutes between sets
B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Ground to Overhead (135/95 lbs)
6 Toes to Bar
SPORT
A. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.
B. Every 2 minutes, for 16 minutes (8 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95+%
C. Every four minutes, for 24 minutes (6 sets) of:
Row 500 Meters (ladies – 400 Meters)
15 Chest-to-Bar Pull-Ups
10 Push Press (155/105 lbs)
Scale as needed…you should have at least 30 seconds of rest before you start your next set.
CROSSFIT MOMS
Advanced
5 rounds
15 backsquats #65
15 shoulder press #25 dumbbells
Intermediate
4 rounds
15 backsquats #45
15 shoulder press #20 dumbbells
Beginner
3 rounds
15 backsquats #25
15 shoulder press #15 dumbbells