10.26.2020

By
November 6, 2020

Monday Schedule
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 5:40/6:10/9:30
High Fitness: 7:30 PM

CrossFit Workout
2020 Fall Lockdown Week 3:
2-Part workout

Part 1 – 15 minute Time Cap (100 Points)
For Time:
50 Single Dumbbell Box Step-ups
50 Single Dumbbell Shoulder to Overhead
50 Single Dumbbell Alternating Power Snatches
50 Double Dumbbell Reverse Lunges
50 Double Dumbbell Deadlifts
50 Double Dumbbell Squats
Weights = Tier 1: 35/20 Tier 2 and 3: 50/35
At the 15 minute mark begin Part 2:

Part 2 (50 Points) 5 AMRAP
Tier 1: 15 Knees to 90 15 American KB Swings 53/35
Tier 2: 15 Toes 2 Bar 5 C2B Pull-ups
Tier 3: 15 Toes 2 Bar 5 Bar Muscle Ups

Burn Workout

Halloween Candy Workout (back by popular demand):30 minute AMRAP, reps are grams of sugar There will be a buckets of candy, randomly pull out a piece and perform the movement for the candy picked Airheads 23- cal bike Kit-Kat 14- burpeesSour patch kids 24- ab mat sit-upsHershey bar 16- hand release push-upsAlmond joy 16- cal ski erg Reeses PB cup 18- jumping squatsswedish fish 24- leg raises

At-Home YouTube Workout: https://youtu.be/eBvdRtiycC0
AMRAP 20:
50 Single Dumbbell Goblet Squats (50/35)
40 Single Dumbbell Hang Power Snatches (50/35)
300' Walking Lunge
200 Meter Single Dumbbell Farmer's Carry (50/35)

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