Happy Sunday gym fam, we hope everyone had a great weekend! We had an amazing turnout and time at the CFF beach hangout yesterday☀️. This week is a deload🏋️♂️, a chance to let your body recover and absorb the hard work you’ve put in so far. Use this week to tune in on your technique and start thinking about what your goals will be for next week’s retest! We also see benchmark workout, “Nancy,” on Friday💥.
Don’t forget about this month’s challenge: 500 partner push-ups, we’ve already got a handful of members getting after it and there’s plenty of time to get after those push-ups💪.
Mark your calendars for October 26th🗓️ – Island Time Throwdown is back! It’s a great opportunity to showcase the strength and skills we’ve been building here at CrossFit Fernandina. We’d love to see as many of you as possible representing our gym at this exciting competition! Use the following link to register as an athlete or judge: https://competitioncorner.net/events/14535/details
Let’s have another awesome week, keep supporting each other and get after it!
Workouts for the week:
MONDAY
STRENGTH – ALL
Clean and Jerk (1 x 3)
3-3-3*
*Start Light and end Moderate. This is a Deload Week. Option for Squat or Power.
(Score is Weight)
Week 5 of 6
Strength | Olympic Lifting Cycle
WORKOUT – PERFORMANCE
FOR TIME
200m DB Farmers Carry (50/35)
30 Hang Power Clean & Jerks (95/65)
60/50 Cal Bike
30 Hang Power Clean & Jerks
200m DB Farmers Carry
(Score is Time)
WORKOUT – FITNESS
FOR TIME
200m DB Farmers Carry (35/20)
30 Hang Power Clean & Jerks (65/45)
50/40 Cal Bike
30 Hang Power Clean & Jerks
200m DB Farmers Carry
(Score is Time)
TUESDAY
WORKOUT – PERFORMANCE
AMRAP x 25 MINUTES
9 Back Squats (155/105)
15 Push-Ups
21 Box Jumps (24/20)
27 Sit-Ups
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 25 MINUTES
9 Back Squats (115/75)
12 Push-Ups or Knee Push-Ups
15 Box Jumps (20)
21 Sit-Ups
(Score is Rounds + Reps)
WEDNESDAY
STRENGTH – ALL
Deadlift (1 x 3)
3-3-3-3*
*Start Moderate and end Heavy.
(Score is Weight)
WORKOUT – PERFORMANCE
10 ROUNDS FOR TIME
3 Deadlifts (315/205)
3 Ring Muscle-Ups
(Score is Time)
WORKOUT – FITNESS
10 ROUNDS FOR TIME
3 Deadlifts (205/145)
6 Pull-Ups
(Score is Time)
THURSDAY
WORKOUT – ALL
ON A 28:00 RUNNING CLOCK…
5000/4500m Row
250 Double Unders*
Max Burpees in Time Remaining
*Option for 250 Jumping Jacks or 400 Single Unders
(Score is Total Burpees)
FRIDAY
STRENGTH – ALL
Snatch (1 x 3)
3-3-3*
*Start Light and end Moderate. This is a Deload Week. Option for Squat or Power.
(Score is Weight)
Week 5 of 6
Strength | Olympic Lifting Cycle
BENCHMARK WORKOUT – PERFORMANCE
Nancy
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
BENCHMARK WORKOUT – FITNESS
NANCY (FITNESS)
5 ROUNDS FOR TIME
400m Run
15 Front Squats (95/65)
(Score is Time)
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
40 Toes to Bar
20 Hand Release Push-Ups or Push-Ups
40 Russian KB Swings (Athlete Choice)
20 Strict Handstand Push-Ups or Pike Push-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
FINISHER – ALL
FOR QUALITY
10-15-20-15-10
DB Floor Press
DB Hammer Curls
