CrossFit — October 30, 2019



:30 Single Unders
15 Plank Up Downs
5 KB Swing High Pulls each arm
10 Goblet Squats
5 Blank Bar Snatch Grip Deadlifts (then add weight)
:30 Running in Place Jump Rope
10 Inchworms + Push Up
10 American KB Swings
10 Alternating 1 arm OH KB Lunge (5 each arm)
5 Blank Bar Snatch Grip Deadlifts @ 40%1RM (then add weight)
15 Jumping Hip Double Taps
5 Perfect Push Ups
5 KB Snatches each arm
5 1 arm KB OH Squat each arm
5 Blank Bar Snatch Grip Deadlifts @ 60% 1RM
:30 Double Under Practice
Metcon (Weight)
1 Superset Every 3:00 for 4 Rounds
5 Snatch Grip Deadlifts (heavy)
5 KB Snatches + 5 KB Overhead Squats each arm

*Record your deadlift weight
*1st set of deadlifts @ 80% of your max snatch, then can climb on sets 2-4
*Priority with the KB is form over weight. Only go heavy if movement quality isn’t compromised.
*Perform all 5 snatches on an arm and then all 5 squats on the arm
*Scaled: athletes unable to reach at least half their normal squat depth with the KB overhead should perform alternating lunges with the KB overhead
Metcon (AMRAP – Reps)
4 Rounds
1:00 Max Bench Press 135/85
1:00 Max Calorie Row
1:00 Max Double Unders
1:00 Rest

*Score is total reps. Large classes can start at different stations.
*Scale/Stimulus: Bench Press @ 55% of Max. Those with no double unders do max single unders.

Cool Down
Lacrosse Ball Massage Delts and Plantar Fascia
Lat, Quad and Glute Foam Roll
Chest Door Frame Stretch