*Please be sure to enter your score for CrossFit Open workout 20.1 at games.crossfit.com by 5PM on Monday 10/13!
**Monday will be a usual Saturday schedule like we do on every similar holiday; 8:30AM class, followed by Open Gym until 10:30AM.
Monday 10/13
CF Fitness
A1: 3-point supported DB Row x8-12/ arm
A2: Perfect Push-ups AMQRP
Rest as needed x 5 Sets
B. EMOM x 15 Minutes (4 Sets)
Station 1: 12 DB Hang Cleans -light to moderate
Station 2: 9/7 Calorie Row
Station 3: 150M Run
Station 4: Rest
Performance
A1: Pendlay Row x6-8
A2: Weighted Push-up x6-8
Rest as needed x 5 Sets
B. EMOM x 15 Minutes (4 Sets)
Station 1: 12 DB Hang Cleans 50/35lbs.
Station 2: 12/9 Calorie Bike
Station 3: 200M Run
Station 4: Rest
Tuesday 10/14
CF Fitness
A: Hang Power Snatch (hip) x3, E2MOM x10 Sets
B. 3 Rounds for Time:
15 V-ups or weighted situps
12 Shoulder to Overhead --moderate for 8 reps, you may use DB’s here.
9 NPU Burpee Box Jump/ Step up & overs
Performance
A: Hang Snatch (hip) + Hang Snatch (knee) 1+2 E2MOM x8 Sets
*Begin working sets around 70% of your best snatch. You may build in weight/ set based on feel, but movement proficiency here is the priority. There should be NO MISSED LIFTS here.
B. 3 Rounds for Time:
15 T2B
12 Power Jerks 135/95lbs.
9 Burpee Box Jump Overs 24/20in.
Wednesday 10/15
CF Fitness
A: Goblet Squat 5x10-12
OR; Box Front Squat 3x5@32X1
B. RDL 3x6-8
C. 10 Minute AMRAP:
7 Dips, or Perfect Pushups
9 KB Swings
7 Mixed DU’s or 30 Jump Rope
Performance
A: Pause Front Squat 65%x5x3@32X1
B. RDL 3x6-8
C. 10 Minute AMRAP:
7 Ring Dips
9 KB Swings 70/53lbs.
15 DU’s
Thursday 10/16
CF Fitness
A: Choice of mobility or Accessory Work
B. E2MOM x30 Minutes (4 Sets)
Station 1; Hang Power Clean + Front Squat + Jerk (3+2+2) -You may build based on feel
Station 2; Upper Body Pull- Gymnastics Skill
Station 3; 1 Minute Bike/ Row- sustainable pace
Station 4; Rest
Performance
A: Choice of mobility or Accessory Work
B. E2MOM x30 Minutes (4 Sets)
Station 1; Hang Clean + Clean + Jerk 60-70%(1+1+2) -You may build based on feel
Station 2; Upper Body Pull- Gymnastics Skill
Station 3; 1 Minute Bike/ Row- sustainable pace
Station 4; Rest
***Station ‘2’ is based on individual need. Reps for this are going to be different based on each possible movement & their progressions, and individual experience. Once you’ve got a movement, or progression to practice, focus on proficiency within that movement for no longer than a minute. Some movement videos w/ progressions will be posted to the Fulcrum FB community group, and a coach will be able to help assist you with the right progression.
Friday 10/17
TBD
Saturday 10/18
TBD