Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
- 2018 Halloween party is on 10/26 CLICK HERE for invite!
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Superset of Tricep/Back work. Build in weight with the close grip bench. Your last set should be relatively difficult. Between sets perform 25 banded pull-aparts.
– Metcon: This workout is locally/globally demanding ie. pull-ups will challenge your local musculature and KBS/TGU will challenge your cardio-respiratory system/musculature head to toe. Be smart, and pace yourself at around 75%. There is no time component today so you can focus on quality!
– Strength: Superset of Tricep/Back work. Build in weight with the close grip bench. Your last set should be relatively difficult. Between sets perform 25 banded pull-aparts.
– Metcon: This workout is locally/globally demanding ie. pull-ups will challenge your local musculature and KBS/TGU will challenge your cardio-respiratory system/musculature head to toe. Be smart, and pace yourself at around 75%. There is no time component today so you can focus on quality!
B) WARM UP/MOBILITY (3:00 – 15:00)
Review the TGU with no weight. Have everyone get down the floor and walk everyone through this pretending they have a KB in hand. Perform 2 reps on each side
Then,
Grab a light KB and complete:
5 TGU on each side
5 Single Arm Russian Swings each
5 Single Arm KB Push press each
5 KB Front Squat on each side
5 American Swings
5 Yoga Push-ups
+
Review Close Grip Bench Press + Pull-ups Scaling
Review the TGU with no weight. Have everyone get down the floor and walk everyone through this pretending they have a KB in hand. Perform 2 reps on each side
Then,
Grab a light KB and complete:
5 TGU on each side
5 Single Arm Russian Swings each
5 Single Arm KB Push press each
5 KB Front Squat on each side
5 American Swings
5 Yoga Push-ups
+
Review Close Grip Bench Press + Pull-ups Scaling
C) STRENGTH (15:00 – 35:00)
1a) Close Grip Bench Press: 3 x 8-10. Rest 45s.
– add weight each set building to a moderate/heavy set of 8-10.
– This is 3 ”work sets”
1b) Banded Pull-aparts: 3 x 25. Rest 45s.
2) Make sure pull-up scaling is good to go.
1a) Close Grip Bench Press: 3 x 8-10. Rest 45s.
– add weight each set building to a moderate/heavy set of 8-10.
– This is 3 ”work sets”
1b) Banded Pull-aparts: 3 x 25. Rest 45s.
2) Make sure pull-up scaling is good to go.
D) METCON (35:00 – 55:00)
5 Rounds, NOT FOR TIME:
2 Turkish Get-ups (1 on each side)
10 Pull-ups
20 KBS (53, 35)
Rx+:(Strict Pull-ups)
L3: (45, 30)
L2: (Band Assisted Pull-ups) (35, 25)
L1: (Reps start at 8 instead of 9) (Ring Rows) (35, 25 Russian Swings)
*Ideally your athletes will use the same weight for TGU as they use for KBS.
20:00 Cap on this Work
*Score = favorite named CrossFit workout
5 Rounds, NOT FOR TIME:
2 Turkish Get-ups (1 on each side)
10 Pull-ups
20 KBS (53, 35)
Rx+:(Strict Pull-ups)
L3: (45, 30)
L2: (Band Assisted Pull-ups) (35, 25)
L1: (Reps start at 8 instead of 9) (Ring Rows) (35, 25 Russian Swings)
*Ideally your athletes will use the same weight for TGU as they use for KBS.
20:00 Cap on this Work
*Score = favorite named CrossFit workout