Week 44: Oct 29 – Nov 4
Hello everyone! Hope everyone is or will enjoy their Halloween. This week we are testing our strength with Bench press on Monday (which is also known as international chest day!) followed by crossfit.com WOD. Wednesday we are working on decline pyramid all while texting our deadlift strength and then followed by some functional bodybuilding. Friday we have an exciting partner WOD in store for you. One that includes strict penalties when not following movement guidelines so please pay attention. Saturday you need to stay tune and participate in order to find out the movements in FILL IN THE BOX. Finally, we cap off the week by testing our strict barbell press and Push press and followed by benchmark “Annie”. Hope to see everyone in this week and practise safe sets.
MON – Oct 29
Strength
Bench press: 5-5-5-5
* Ball work, reverse fly OR spot.
* Intended goal is your heaviest 5 to date.
WOD
crossfit.com
12-minute AMRAP
7 Box Jumps
12 KBS
See SugarWOD.com for details on RX and scaling options!
TUE – Oct 30
Conditioning
3 X 500M
* Rest 2-3 minutes.
* Intended goal is your fastest 500m to date!
WOD
For time:
40 Burpees
30 DB thrusters
30 Burpees
30 DB thrusters
20 Burpees
30 DB Thrusters
10 Burpees
WED – Oct 31
Strength / Conditioning
Deadlift: 12,10,8,6,4,2
* 10/8 Cal AB after each set.
* Increasing weight each set.
Functional Bodybuilding / Technique
Kneeling Landmine (per arm): 10-10-10-10
Slow eccentric box step downs: (per leg)(5-1-1-0) 10-10-10-10
50 Double Unders: (if not then try D.U. every 5 or 10 skips)
THU – Nov 1
Strength
EMOM x10
5 Strict pull-ups (weighted or light band)
WOD
E3MOM x4
30 KB Swings
30 DB front rack walking lunges
Max rep Med ball sit up
Rest 1 minute
FRI – Nov 2
Partner WOD
Complete as many repetitions as you can, as quickly as you can.
* Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to Row 500 meters. Workout starts with one partner rowing and the other on one of the assigned movements. The other partner will complete as many repetitions of the movement as they can until their partner returns to you. After both partners have completed a row and the first movement, then move on to movement #2, etc until WOD is complete.
1-Thrusters (65,45)
2-T2B
3-Wall Ball (20/14 lb)
4-Box Jumps (24″/20″)
Scoring:
A team’s score will be determined by the number of repetitions they complete in 1-4, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.
* Note strict penalties will be enforced with movement form. E.g. if the thruster’s and wall ball’s hip crease is not parallel to knees. Or not standing up at top of Box jump. Ex. If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties).
Finisher
core + glutes
SAT – Nov 3
WOD
Fill in the box
* Stay tuned and join class to find out!
SUN – Nov 4
Strength
10 minutes to find Heavy double Barbell Shoulder Press.
Then 10 minutes to find Heavy double Push Press.
WOD
ANNIE Benchmark Workout
50-40-30-20-10
Double-Unders
Sit-Ups