Eat your spinach!
Warm-Up:
Coach’s choice
WOD prep:
Prep the Bench press and step-ups.
WOD:
Burp-n-Bench
AMRAP 18:
20 Burpees to a plate
20 Walking plate lunges (45,35) (Hold plate across chest)
200-m run
20 Dumbbell Bench press (50,35)
Option 2:
Dumbbell Bench press load (40,25)
Walking plate lunges (35,25)
Option 3:
Dumbbell Bench press load (30,20)
Walking plate lunges (25,15)
*If there are more than 10 athletes stagger the start by 2 minutes.
Post WOD:
Spend 5 minutes foam rolling.
CFS Brief:
The 2020 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning October 10th, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2020 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.
Click here to register for this event
Click here to volunteer for this event
Burp and Bench. 2+240. But finished at 18:37. #35 plate. #50 DB floor bench press. Two of my favorites – Burpees and Lunges.
Look Out Below: 3×1 Overhead Squat (5 sec down, 2 sec pause) 35,45,55. 3×1 Overhead Squat (2 sec pause at bottom) 35,45,55. Then 3 Rounds of: 15 Hollow Rocks, 18 Barbell Good Mornings, 21 Sit Ups, 24 Supermans. Followed by AMRAP6 Strict HSPU+ Strict PU. Start at 1 and add one rep per round. Completed 5 Rounds + 3 (33 Rep). Then 20 Minutes Double Under Practice/Attempting 😬 Ended with a 2.5 Mile Run during which I did NOT get hit by any motorized vehicles (they drive on the other side of the road in Bermuda and I have no idea where to look for traffic).
3+259 Rx
Burp and Bench: 2+13, 25# plate, 25# DB bench press
3 +9 rx
3 + 245 (45# plate, 40# DB to keep my shoulder happy)
2+40 (35# plate, 30# DB)