Game Day Week 8

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The CrossFit Open is just around the corner. The opportunity to benchmark yourself against the global CrossFit community is just too good to pass up. That’s why we encourage everyone to participate. It’s not necessarily about where your skills, strength, and fitness are today; but where you’ll be next year and the year after. You need a data set to know, so grab the opportunity to set your baseline.
- Head Coach Tony B.

Monday 11/4/19

A. Bench Press:
5-4-3-2-1

B. 3 Rounds For Time:
18 Toes to Bar
15 S2OH 135/95
500m Row or 400m Run

Competitive CrossFit:
10 Sets:
300m Row
*Rest 90s between sets

Today we aim to hit a heavy single in the Bench Press. For our next cycle, “Rebuild,” we will be incorporating a wide variety of pressing. Use today to set a benchmark that we can come back to down the road. That being said, let’s aim to keep this lift clean and crisp as we will be moving under tempo a lot in weeks to come.

Don’t hold back today—start fast and finish fast. Our goal is to push our limits during the TTB and S2OH knowing the first two runs can be used as a “restart.” Keep transitions quick and be sure to give everything you have on that last run or row. Your Coach will push you to go unbroken today so plan to modify this piece aggressively in order to stay big on those sets.

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Tuesday 11/5/19

A. For Total Cals in Teams of Two:
4 Rounds: 5 Minute AMRAP:
15 Synchro Burpees Over the Bar
20 Deadlifts 225/155
Max Cal Air Bike in Time Remaining
*Rest 2:00 between rounds

Time. To. GRIND.
You and your partner will be put through a test of GRIT today. Our goal is to push the pace each and every round, and especially on the bike. Break up your Deadlifts wisely as there is no real reward for hanging onto big sets. Small breaks in tension could pay off big time when the acid starts to build up in the legs. Can you push through?

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Wednesday 11/6/19

A. Power Snatch Complex
10 Minute EMOM:
1 Power Snatch + 1 Hang Power Snatch

B. For Time:
100 FT Single Arm DB OH Walking Lunge
50 Push Ups
50 Alt DB Snatch
100 FT Single Arm DB OH Walking Lunge
50/35

Rx+: HSPU

Competitive CrossFit:
20 Minute EMOM:
Minute 1: 9 KB Front Squats 24/16
Minute 2: 10-12 Box Jump Overs 24/20
Minute 3: 1-3 Strict Ring Muscle Up
Minute 4: 12-15 Cal Ski

Our Snatch EMOM is a technique focused piece. Our goal should be to hit 10 sets of clean & crisp lifts. We encourage you to stay between 60 and 75% of your 1RM while setting your focus on finding the power position. We all know keeping the bar close is the goal, but how often do you stay light enough to really work on it?

This high skill workout will demand us to be methodical with our breaks and very cautious of approaching failure too early. 50 HSPU in one chunk is no small task. Those of us that attack this in small, concise sets will likely be rewarded as the time ticks on. Once the gymnastics are past us we will want to push the pace through the finish lune as the workload becomes much more manageable from there.

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Thursday 11/7/19 - Olympic Weightlifting

A. Clean and Jerk:
6 Sets: 1.1
*All sets between 60 and 75%

B. Halting Clean Grip Deadlift:
2-2-2-2-2 w/2s Pause @ Knee

Structural:
3-5 Rounds for Quality:

50 FT KB Front Rack Walking Lunge
45s KB Front Rack Wall Sit
30 Russian Swings

Optional Cardio Flush:
30 Minute AMRAP:
400m Row
400m Ski
35/20 Cal Air Bike
*Every 5 Minutes Perform 5 Burpee BMU

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Friday 11/8/19

A. Open Workout 20.5:
TBD

Competitive CrossFit:
Back Squat:
5x5 @ 60% of 1RM
*De-load Week

Be sure to come to FNL for the final showdown of the 2020 Open Season. Following FNL join us for drinks and good times at a local bar/restaurant (TBD). Stay tuned this week for more details.

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Saturday 11/9/19

No Rules - Just get it Done.

*Workout subject to chance based on announcement of 20.4

A. For Time in Teams of Three:
100 Thrusters
100 Power Snatch
100 Pull Ups
100 Burpee Over Bar
100 Hang Power Cleans
100 Front Squats

95/65

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Sunday 11/10/19

Rest Day - Get out and enjoy life.

#FEASTONLIFE

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