PERFORMANCE

Warm-Up.

Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side

Then…

A.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

B.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 2-4 reps @ 20X1

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set

C.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Complete rounds of the following at 70-80% effort for 8 minutes:
10 Squats (loaded or unloaded)
10 Standing Ground to Sky Touches
10 Alternating Lunges
5 Inch Worms

When the running clock reaches 8:00, move immediately into…

Complete rounds of the following at 70-80% effort for 4 minutes:
10 High Knees
10 Squat Tuck Jumps
10 Down Ups

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Complete as many rounds and reps possible in 15 minutes of:
200 Meter Run
75 Double-Unders
25 Kettlebell Swings
200 Meter Run
25 Down Ups

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.

*Use the “Mind Muscle” Video Playlist for ideas!

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Mike Slagle
Mike Slagle
October 13, 2020 3:11 pm

Tempo bench
185×4, 185×4, 195×3, 205×2, 205×2
185: 4, 4

B. Rower cals: 36, 33, 30, 30
Ring dips: 15, 9
Pushups: 34, 26

I crashed hard in this metcon. I went out to hard on the rower initially. Great work friends!

Al F
Al F
October 13, 2020 10:24 pm
Reply to  Mike Slagle

Great work for sticking it out though Mike and finishing it!! 👊

Mugu
Mugu
October 13, 2020 1:45 pm

Today minus the benching.
36 cal bike
31 stationary dips
33 cal row
56 push ups

26 cal bike
26 dips
31 cal row
53 push ups

Al F
Al F
October 13, 2020 2:27 pm
Reply to  Mugu

Solid effort Mugu, before or after the other metcon??

Mugu
Mugu
October 13, 2020 4:50 pm
Reply to  Al F

Way before

Christopher Capozzi
Christopher Capozzi
October 13, 2020 1:19 pm

B)
Bench Press
185 x 4
195 x 2
205 x 2
215 x 2
215 x 2

Max Reps @ 185 = 10 (didn’t read carefully!)
Max Reps @ 195 = 6

C)
Subbed Row for AB

Round 1 / Round 2
Row 1: 29, 26
Ring Dips: 30, 17
Row 2: 27, 26
Push Ups: 34, 29

Total Reps = 218

Michael Evison
Michael Evison
October 13, 2020 11:43 am

3×10 strict chins then did the bench 80-100kg just a double to finish then 90kg 2×4.

Just did one round Of the metcon through as I overgassed it. Still learning pacing! 32-20-30-20

Last edited 5 days ago by Michael Evison
Thomas Lopez
Thomas Lopez
October 13, 2020 11:17 am

Warm up ✔️
Strength not very good today.
Up to 90kg And 6/5 at 80kg
Workout : 277 reps
36-28 bike/ 42-29 dips/ 32-31 row/ 48-31 push up.
Not my best day but it was fun 😁

Jeremy Hammock
Jeremy Hammock
October 13, 2020 9:03 am

A. Done
B. 4-185 4-205 4-225 2-235 2-245
6-205 6-205
C.
Row 24-25
Dips 28-28
Row 28-24
Push-ups 33-35

Candy Olkey
Candy Olkey
October 13, 2020 9:01 am

A.
Supine Ring Rows @ 2111 x 8
Plank Hold x 60s (hands, sup straight body, elbow)
B1. Bench x 2-4 reps @ 20X1
105# x4, 115×4, 125×4, 130×3, 135×2
B2. Max reps @ 121.5# – 3
C. 2 Sets for max reps
AB – 20 / 16
Strict Ring Dips – 13 / 9 (last 2 reps on second set kipped)
Row – 21 / 21
Push Ups – 40 / 35
Total – 175 reps

Alex Hey
Alex Hey
October 13, 2020 8:13 am

Yesterday’s
A. 15/15 Deadlift/V up @100 kg
4:20
Did V up as long as my shoulder doesn’t like kipping movements atm.

B.
3 Rds
Posted single leg deadlift x10 @32 kg each hand
Glute bridge x8 @160 kg
Sideplank 45/45s

Andres Botero
Andres Botero
October 13, 2020 5:05 am

A. Done
B. 205
C 11 and 8
D. 59/36/54/56

Al F
Al F
October 13, 2020 12:07 am

Warmup done

A. Done

B. Done @100kg x2 5 sets
Max reps @90kg 4/3

C. Done with row cals on both parts

Cals 40,35
Ring dips 30,31
Cals 34,34
Push-ups 55,51

Total 310

It was clear after the first row that 40cals was not sustainable every round so had to rein it in a bit! Dips broken into 5’s and PU’s into 10’s

Al F
Al F
October 13, 2020 2:27 pm
Reply to  Michele Vieux

Unfortunately only managed it for 1 round Michele otherwise I’d have blown up I recon 💥!!

Mugu
Mugu
October 12, 2020 8:48 pm

Hey CF peoples! I got a competition on Saturday here in Las Vegas at Crossfit Apollo, so ill be doing the workouts lined up for this weekend instead of the regular programming, to try them out If someone wants to try the first one so I can compare my effort? Calling out (respectfully of course) Jeremy Hammock, Al F, Luke Tipton.. our times and weights are close with each other, some better, some worse. 15 Min. 800m run (first score) with remaining time; AMRAP 10 Burpee Box Jump Overs 20 KBS (53) 30 Squats with KB (second score is rounds… Read more »

Al F
Al F
October 13, 2020 12:08 am
Reply to  Mugu

Thanks Mugu, challenge accepted but will have to do later on as ran out of time this morning!!

Mugu
Mugu
October 13, 2020 11:13 am
Reply to  Al F

Gonna do the workout today, because it looks fun, and then the 2000m row/DU one
Will let you know how it goes

Thanks man!!

Mugu
Mugu
October 13, 2020 11:14 am
Reply to  Mugu

800m run was 3:10
Remaining time amrap was 3 full rounds and 9 burpee box jump overs

Al F
Al F
October 13, 2020 11:50 am
Reply to  Mugu

Solid run time that Mugu, not sure I’ll get near that on the road!! Was that on treadmill or road just as a matter on interest?

Mugu
Mugu
October 13, 2020 1:36 pm
Reply to  Al F

Road around my neighborhood. Them long legs help sometimes haha