Happy Sunday everyone, what a fantastic week we had at the gym! We got after an awesome hero workout for 9/11 and even caught a bit of sunshine during our partner WOD on Saturday☀️.
Get ready for a week of heavy lifting and classic CrossFit workouts. On Monday we’ll be hitting those deadlifts hard💪 and Friday’s bench press session will also test your strength with a heavy 3-rep for the day🏋️. And on Wednesday, we’re tackling “Amanda,” a classic WOD featuring ring muscle-ups. It’s a great opportunity to showcase your highest gymnastics pull, especially with the lower volume of reps for this workout.
A quick reminder: our 4th Annual Island Time Throwdown competition is just around the corner (10/26/24)! If you’re looking for a partner, we have a few members still searching for one. We’re also in need of volunteers to help make the event a success! Whether you’re competing, volunteering, or cheering from the sidelines, we’d love to see our community out in full force🙌.
No matter what the weather has in store this week, let’s stay motivated and get after it!
Workouts for the Week:
MONDAY
STRENGTH – ALL
Deadlift
3-3-3-3-3*
*Start Moderate and end Heavy
WORKOUT – PERFORMANCE
FOR TIME
50 Wall Balls (20/14)
25 Deadlifts (185/135)
40 Wall Balls
20 Deadlifts
30 Wall Balls
15 Deadlifts
(Score is Time)
WORKOUT – FITNESS
FOR TIME
40 Wall Balls (14/10)
20 Deadlifts (135/95)
30 Wall Balls
15 Deadlifts
20 Wall Balls
10 Deadlifts
(Score is Time)
TUESDAY
WORKOUT – PERFORMANCE
AMRAP x 18 MINUTES
20 Box Jumps (24/20)
20 Sit-Ups
6 DB Farmers Alt. Box Step-Up (50/35)*
2 Rope Climbs
*Reps increase by 4 each round. EX: RND 1= 6 Step-Ups, RND 2= 10 Step-Ups and so on.
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 18 MINUTES
20 Box Jumps (20)
20 Sit-Ups
6 DB Farmers Alt. Box Step-Up (35/20)*
6 Strict Knees to Chest
*Reps increase by 4 each round. EX: RND 1= 6 Step-Ups, RND 2= 10 Step-Ups and so on.
(Score is Rounds + Reps)
FINISHER – ALL
2-3 SETS
12-15 DB Pullovers
12-15 DB Upright Rows
1:00 Alt. DB Slides
WEDNESDAY
EXTENDED WARM-UP – ALL
4 SETS
1-2 Pulling Options*
2-3 Snatches**
*Options…
Ring Rows
Up-Down Pull-Ups
Ring Muscle-Ups
**Option for Squat or Power. Build up to or past Workout Weight.
-Rest As Needed b/t Sets-
BENCHMARK WORKOUT – PERFORMANCE
Amanda
9-7-5 reps for time of:
Muscle-ups
Squat snatches
BENCHMARK WORKOUT – FITNESS
“AMANDA”
FOR TIME
9-7-5
Up-Down Pull-Up
Power Snatch (135/95)
(Score is Time)
THURSDAY
WORKOUT – PERFORMANCE
EMOM x 25 MINUTES
MIN 1 – 200m Run
MIN 2 – 50 Double Unders
MIN 3 – 200m Run
MIN 4 – Max Alt. Lunges
MIN 5 – Rest
(Score is Total Lunges)
WORKOUT – FITNESS
EMOM x 25 MINUTES
MIN 1 – 150m Run
MIN 2 – 100 Single Unders
MIN 3 – 150m Run
MIN 4 – Max Alt. Lunges
MIN 5 – Rest
(Score is Total Lunges)
FINISHER – ALL
EMOM x 6 MINUTES
MIN 1 – :40 Single DB Curls
MIN 2 – :40 Single DB Overhead Tricep Extensions
FRIDAY
STRENGTH – ALL
ON A 16:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Bench Press
(Score is Weight)
WORKOUT – PERFORMANCE
FOR TIME
20-15-10-5-10-15-20
Russian KB Swings (70/53)
Burpees to Target*
*Target Ideally 6″ above standing reach.
(Score is Time)
WORKOUT – FITNESS
FOR TIME
20-15-10-5-10-15-20
Russian KB Swings (53/35)
Burpees
(Score is Time)
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
60/50 Cal Row
50 Front Squats (Athlete Choice)
40 Toes to Bar or Something
30 Handstand or Hand Release Push-Ups
20 Alt. Pistols or Narrow Stance Air Squats
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
