10. Oktober 2025
Okt.
10
CrossFit – Fri, Oct 10
Suggested Warm-Up
Warm-Up
AMRAP x 5 MINUTES
40 Single Unders
10 Scap Push-Ups
5 Push-Up to Down Dog
5 DB Goblet Squat
10 Scap Pull-Ups
Into…
AMRAP x 5 MINUTES
20 Double Unders or 40 Single Unders
7-10 Push-Ups
5 DB Front Squats
5 Kip Swings
5 Toes to Bar or Toes to Something
Strength – All
Bench Press (ON A 20:00 RUNNING CLOCK…
Build a 1-RM Bench Press)
Workout – Performance
8 ROUNDS FOR TIME (Time)
20 Double Unders
10 DB Front Squats (50/35)
5 Toes to Bar
(Score is Time)
KG DB: (22.5/15)
Workout – Fitness
8 ROUNDS FOR TIME (Time)
40 Single Unders
10 DB Front Squats (35/20)
5 Toes to Something
(Score is Time)
KG DB: (15/10)
Optional Cool Down – All
1-2 SETS FOR QUALITY
1:00 Walking Rest
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 250 Weighted Box Step-Ups*
*Wear a weighted 45/35 vest.
(No Measure)
(Score is Weight)
Week 1 of 7
The Other CF Total Strength Cycle
Week 1 – Testing Week
Week 2 – 1×7 @ RPE 5/ 1×7 @RPE 6/ 1×7+ @RPE 7
Week 3 – 1×5 @ RPE 6/ 1×5 @ RPE 7/ 1×5+ @ RPE 8
Week 4 – 1×3 @ RPE 7/ 1×3 @ RPE 8 / 1×3+ @ RPE 9
Week 5 – 1×5 @ RPE 8/ 1×3 @ RPE 9/ 1×1+ @ RPE 9+
Week 6 – Deload Week
Week 7 – Retest