Saturday November 1st

8am Hyrox
partner workout
800m run together
Then
80 wall balls split
2000m Row splitting every 250M
Then
800m Run together
Then
Partner 1 skis
partner 2 does 4 sled pushes (down and back is 2)
*switch on the ski after sled push- ski until 1000m is complete
Then
400m Farmer carry switching as needed
End with an 800 m run.



‍

9am CrossFit
Warm Up:
1:30 Row
–
2 Sets
5/5 Single Arm Dumbbell Deadlifts
10 Alternating Single Arm Dumbbell Swings
10 Russian Twists
10 second Hollow Hold
5/5 Pendulum Lunges

Main Workout:
4 Rounds For Time:
400m Run
30 Wall Balls
400m Run
20 Toes to Bar
400m Run
10 Burpee Pull-Ups

Time Domain: 30-35 minutes
Time Cap: 45 minutes

‍

‍

‍

‍

9am weightlifting
Warm-Up:
:45/:45 PVC Front Rack Stretch
15/15 Clamshell Plus
20 Banded Face Pulls from Squat
-then-
For Quality:
3 Rounds
15/12 Calorie Row, Building
:15 Dead-Hang + :15 Active Hang
8 PVC Pipe High Hang Muscle Snatch
8 PVC Pipe Overhead Squats

Weightlifting:
A) Snatch
2 Sets
3 Reps @ 78%
Rest 1:30
2 Reps @ 81%
Rest 1:30
1 Rep @ 85%
Rest 3:00 b/t sets
B) Clean and Jerk
2 Sets
3 Reps @ 78%
Rest 1:30
2 Reps @ 81%
Rest 1:30
1 Rep @ 85%
Rest 3:00 b/t sets
Strength
A) Clean Pulls
4 Sets x 3 Reps @ 90-95%
Rest as needed b/t sets

B) Back Squat
3 Reps @ 75%
3 Sets x 3 Reps @ 80%
Rest 2:00 b/t sets

Optional Accessories
4 Sets
10-12 Dumbbell Bench Press
15 American Kettlebell Swings, For Load
20 GHD Sit-Ups
Rest as needed b/t sets

‍