CrossFit — October 29, 2019



Tabata Intervals for Squats (:20 Work, :10 Rest)
Shoulder Width, Toes Out
Shoulder Width, Toes Forward
12" Apart, Toes Out
12" Apart, Toes Forward
Feet Together, Toes Out
Feet Together, Toes Forward
10 Push Presses
10 Scap Pull Ups
10 Push Jerks
10 Strict Hanging Knee Raises
5 Split Jerks
1 Rope Climb OR :30 Foot Lock Practice
Pistols (8 rounds x :20 work, :20 rest)
*score is for total reps
*Scaled/Stimulus: Sitting on a band so that athletes don’t have to hold anything with their hands and can’t sit down/collapse on a box/ball. Those uncomfortable using a band can use a box to sit to.
OH-Bike-Climb (AMRAP – Rounds and Reps)
20:00 AMRAP
12 Shoulder to Overheads 115/75
12/10 Calorie Bike
2 Rope Climbs

*Rx+ 155/105, legless rope climbs
*Scaled/Stimulus: Barbell weight at 70% of max, or a weight that early rounds can be unbroken with difficulty, but will require 2 sets in later rounds. Scale rope work to half height or just one climb based on ability. Those who cannot safely climb the rope perform 10 ring rows + 10 hanging knee raises.

Cool Down
Foam Roll Quads and Hip Flexors
Lat Foam Roll
Delt + Trap Lacrosse Ball Massage