Programming for the Week of October 17th

Testing Week 2!  Please try to come in as many days as possible this week and record your data! We will have two weeks of testing before the start of the next cycle. Classes will have less work to accomplish which should allow you to have high intensity for the strength and conditioning portions in each class!

As always, scaling Options for Class:

L1- A beginner CrossFitter, those that are looking for more cardio based fitness, or someone just returning after a long break. This programming is designed to keep up the intensity during the workout while maintaining consistent movement and proper mechanics.

L2- 50% of CrossFit athletes. L2 Athletes have an understanding of all the foundational movements of CrossFit, how to scale them, and are working towards adding load, increasing mobility or increasing their gymnastics skill base.

Rx- A CrossFit Athlete who understands the foundational movements of CrossFit, moves with proper mechanics while under load, and can do 90% of programmed workouts without scaling.

Competition (Rx+) For the Competitive CrossFitter or those looking to compete in the sport of CrossFit. This person can regularly move with high intensity, proper mechanics, and consistency through all programmed workouts.

Monday October 17th 2016

20 minutes to find your:
1 Rep Max Back Squat

Notes: Warm up with 5@60%, 5@65%, 3@70%, 2@75, 2@80%, 2@85%, 1@90%, 1@95%+ walk out with 110-115% of your goal squat before your first attempt at a PR.

27-21-15-9 reps for time of:
Row (calories)

L1: DB 15/10, 45/35
L2: 75/55

Tuesday October 18th 2016

Run 1 Mile

Complete as many rounds as possible in 7 minutes:
10 Power Snatches
3 Bar Muscle Ups

L1: 35/25 (do not drop an empty barbell, snatch from mid shin) Jumping pull-ups or 
ring rows.
L2: 55/35, Chest to Bar (use a band as needed)
Rx: 75/55

Wednesday October 19th 2016

Spend 20 minutes to warm up and find your:
3 Rep Max Front Squat

Box Jumps

L1: 55/35, 12/8”
L2: 115/80, 20/12”
Rx: 225/155, 24/20”
Rx+: 275/185, 30/24”

Thursday October 20th 2016


Part 1: 25 minutes to find 1RM Clean
Rest 5 minutes

Part 2: ME Double Unders

Row 2k
Friday October 21st  2016

20 minutes to find:
1RM Bench Press

3 Rounds
400 Meter Run
21 KB Swings
12 Pull-Ups

L1: 12/8kg
L2: 16/12kg
Rx: 24/16kg

Saturday October 22nd 2016

Partner 1: Does Grace (30 Clean and Jerks for time)
Partner 2: Does Grace (30 Clean and Jerks for time)
Then- 30 Rope Climbs as a team
Then- 300 Wall balls as a pair

TWO SCORES- Total time for the workout, individual times for Grace (count for your partner)
L1: DB 15/10, Hang Clean and Jerks 45/35, Rope Lowers, 10/8
L2: 75/55, Climb as high as possible, 14/10
Rx: 135/95, 20/14

Sunday October 23rd 2016

Complete rounds for 35 minutes of:
5 pull-ups
10 push-ups
15 squats
20 pulls on the rower

Notes: Score is total calories rowed. Scale to ring rows, banded pull-ups, and knee push-ups as needed.