Monday 20.10.26
Back Squat
2-2-2-2-2-2-2
Rest as needed between sets.
Super Fitness Robot load:
80% or higher of 1RM.
More Likely load:
60% or higher of 1RM.
(consider scaling if this seems unrealistic)
J.T.
21-15-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up
*In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor
Super Fitness Robot time:
9:00 or less.
More Likely time:
16:30 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.
Tuesday 20.10.27
Monster Mash (Part 1)
3 rounds for time of:
9 Deadlifts, 275/185 lbs
12 Pull-ups
Run, 200 m
–Rest 5 mins–
After you catch your breath start to clean up before you start part 2
Monster Mash (Part 2)
2 rounds for time of:
75 Air Squats
15 Push Jerks, 135/95 lbs
–Rest 5 mins–
*You’ll be cut off at the 30min mark
Start cleaning up your area after catching your breath before moving on to the next part
**If you plan on doing part three be sure to coordinate with the coach so you’re not in the way of the following class. PART 3 IS RX+
Monster Massh (Part 3) *RX PLUS
21-15-9 reps, for time of:
Bike Calorie
Row Calorie
*Overall time cap is 30min
**If you’re in the middle of this part (Part 3 is optional!) when the timer gets to 30min, you’ll need to stop, finish any cleanup in your area, then you can continue as long as you’re out of the way for the next class
Wednesday 20.10.28
Jerry
For time:
Run, 1 mi
Row, 2000 m
Run, 1 mi
U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.
*If the weather/smoke makes you not want to be outside, complete a 5km row for time.
Other Equipment Conversions:
Replace each 1 mile of running with 4800 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, or 2000 m on the Concept 2 Ski Erg
Super Fitness Robot time:
22:26 or less, men.
25:27 or less, women.
More Likely time:
26:37 or less, men.
30:27 or less, women.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Thursday 20.10.29
And miles to go before I sleep
7 rounds for time of:
15/10 Bike Calories
15 Single Arm Dumbbell Power Snatches, 50/35 lbs
Calorie Conversions:
Rogue Echo Bike 1x.
Assault Bike 1x.
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.
Schwinn Airdyne 1.5x.
Or do 8 barbell power snatches per round, 95/65 lbs.
Super Fitness Robot time:
21:00 or less.
More Likely time:
30:00 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.
Friday 20.10.30
Bar Muscle-up Practice
10 x 1 BMU or skill development
Rest as needed between efforts
Up and around the bend
3 rounds for time of:
Run, 400 m
21 Hollow Rocks
7 Bar Muscle-ups
Other Equipment Conversions:
Replace each 400 m of running with 1200 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 500 m on the Concept 2 Rower or the Concept 2 Ski Erg, or 90 secs of single unders.
Super Fitness Robot time:
11:00 or less.
More Likely time:
18:00.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
CrossFit Miramont Weekly Workouts 