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TEMPO SQUATS AND A BARBELL COMPLEX

WORKOUT OF THE DAY

A. Tempo Back Squat

6 sets of:

3 reps @80% of 1RM with a 4 sec descent

B. 10 minute EMOM

3 Power Cleans + 3 Thrusters + 3 Front Squats 50/35kg

C. 3 sets of:

10 Single Arm Bench Press

10 Bentover Row

WHAT WILL YOU DO TODAY TO MAKE YOURSELF BETTER?

What will you do today to make yourself better?

Will you think about doing something?

Will you write about doing something?

Or will you actually do what needs to be done?

Will you make sacrifices?  WIll you get out of your comfort zone?

Will you put in the extra study?  Will you do the extra training?  Will you reduce your alcohol consumption?  Will you start eating healthier? Will you make time to spend with your loved ones? Will you leave work early?  Will you wake up earlier, or stay up later?

You have the power to do what needs to be done.  Stop making excuses! Do it!

WORKOUT OF THE DAY

A. Pre – Fatigue

1) 20 Push-ups

2) 10 Chin-ups

3) 200m Run

B. 5 rounds for time of:

10 Muscle Cleans from Floor 40/25kg

10 Push Press

10 Burpees Over barbell

*1:1 Work/Rest

IT’S FRIDAY!

WORKOUT OF THE DAY

STRENGTH

3 sets of:

20 Pistol Squats

*Scale to previous week’s regressions

CONDITIONING

For time, 21-15-9

Squat cleans 45/30kg

Ring Dips/Ring Push-ups/Push-ups

400m Run

ARE YOU READY TO DO THE OPEN?

The CrossFit Open starts on 10 October.  GEO has been involved in the Open every year since we started.  It’s a great way to bring the community together, test ourselves, and also support and encourage each other.  It is for all levels of fitness and experience.

WORKOUT OF THE DAY

SKILL

3 sets of:

5 Pistol Negatives on each leg

CONDITIONING

5 rounds for time of:

8 Squat Cleans 35/25kg

10 Ring Dips/Ring Push-ups/Push-ups

8 Power Snatch

8 Pistols (4 each leg)

KICK OFF THE WEEK WITH A BANG!

WORKOUT OF THE DAY

WARM-UP

20 Hollow Rocks or 30 sec Hold

20 Supermen or 30 sec Arrested Superman Hold

STRENGTH

9 min EMOM

1) 3-5 Strict Chest to Bar Pull-ups/Strict Pull-ups/5 Eccentric Pull-ups/5 Rack Pull-ups

2) 40m Front Rack Walk pair of KB’s 24/16kg

3) 20 sec bottom of Push-up Hold

B. 6 sets of:

1 x 3-position Clean @ 70%

CONDITIONING

12 min EMOM

1) 4 Touch n Go Power Cleans @ 60% + 20 Double Unders

2) 4 Touch n Go Power Cleans @ 60% + 6 Burpees

3) 4 Touch n Go Power Cleans + 10 Russian Kettlebell Swings 32/24kg

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