20.10.19 – 20.10.23

Monday 20.10.19

Clean and Jerk
On the minute x 10
1 Clean & Jerk, pick load

Focus on the jerk.

*Try to stick the landing for 2-3 seconds before standing up the jerk.
*Use the top weight you achieve to base you % off for the main workout

Manic Monday
For time:
8 Power Cleans, pick load
8 Bent Over Rows, pick load
8 Front Squats, pick load
8 Shoulder-to-Overheads, pick load
— Rest 1:30 —
7 Power Cleans, pick load
7 Bent Over Rows, pick load
7 Front Squats, pick load
7 Shoulder-to-Overheads, pick load
— Rest 1:30 —
6 Power Cleans, pick load
6 Bent Over Rows, pick load
6 Front Squats, pick load
6 Shoulder-to-Overheads, pick load
— Rest 1:30 —
5 Power Cleans, pick load
5 Bent Over Rows, pick load
5 Front Squats, pick load
5 Shoulder-to-Overheads, pick load

For time and load. Weight choice is dictated by your weakest movement.

*Goal is for overall time to be ~15 min

Super Fitness Robot load:
Using 70% or more of your shoulder-to-overhead for all lifts.

More Likely load:
Using 55% or more of your shoulder-to-overhead for all lifts.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results

Tuesday 20.10.20

CrossFit Games Handstand Hold Challenge

A single Freestanding Handstand Hold for max time within a 4×4 foot box.

Spend about 10 min attempting or practicing your handstand progressions, on the wall, off the box, shoulder taps…

*Score is your longest time spent inverted
*Coaches will help guide you as per usual

Left to Rot
For time:
50 Sit-ups
Handstand Walk, 50 ft
40 Sit-ups
Handstand Walk, 40 ft
30 Sit-ups
Handstand Walk, 30 ft
20 Sit-ups
Handstand Walk, 20 ft
10 Sit-ups
Handstand Walk, 10 ft

For time (or not).

Super Fitness Robot time:
9:30 or less.

More Likely time:
15:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Wednesday 20.10.21

Latissimus Dorsi
For time:
40 Strict Pull-ups
30 Squat Snatches, 65% 1RM
20 Deadlifts, 70% 1RM

For time (or not).

*Squat Snatches, 55-65% 1RM

Super Fitness Robot time:
15:00 or less.

More Likely time:
25:00 or more.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other.

Thursday 20.10.22

Bench Press
5-5-5-5-5

Back Squat
5-5-5-5-5

*Use the heaviest weight you can for each set.
*Rest as needed between sets.

~ 20min to complete each 5×5

Friday 20.10.23

Bad Decisions with Good Intentions
2 rounds for time of:
50 Double Unders
25/18 Bike Calories
Dumbbell Farmers Carry, 50/35 lbs, 50 m
25/18 Row Calories
Walking Lunge, 50 m
25 Burpees

*Calorie Conversions:
Rogue Echo Bike 1x.
Assault Bike 1x.
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.

Super Fitness Robot time:
22:00 or less.

More Likely time:
35:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

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