29. Oktober 2025
Okt.
29
CrossFit – Wed, Oct 29
Suggested Warm-Up
Warm-Up
3 SETS
1:00 Row
5 Push-Up to Down Dog
5/5 Single Arm DB Arnold Press
5/5 Moose Antlers
10 DB Strict Press
Strength – All
Bench Press (1×3 @ 70% (RPE 7)
1×3 @ 80% (RPE 8)
1×3+ @ 85-90% (RPE 9)*)
Workout – Performance
EMOM x 15 MINUTES (Distance)
MIN 1&2 – 15 DB Push Press (50/35) + Max Meter Row
MIN 3 – Rest
(Score is Total Meters)
KG DB: (22.5/15)
Workout – Fitness
EMOM x 15 MINUTES (Distance)
MIN 1&2 – 15 DB Push Press (35/20) + Max Meter Row
MIN 3 – Rest
(Score is Total Meters)
KG DB: (15/10)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 SLOW PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-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.) 4-5 SETS (Weight)
8/8 Front Foot Elevated Back Rack Split Squat
20-25 Banded Seated Hamstring Curls
-Rest As Needed b/t Sets-
(Score is Lunge Weight)
*1-2 Additional Reps if mechanics are solid.
(Score is Weight)
Week 4 of 7
The Other CF Total Strength Cycle