Monday 10.20
Name game: When is the latest you can have caffeine and not have trouble sleeping?

Warm up: for 4 minutes, rounds of 20 single/double unders, 10 prone pvc pass throughs, 5 scap pull-ups + 5 kip swings

Strength: barbell bent over row 5×7

WOD: AMREPs in 10 minutes
10, 20, 30 etc.
double unders
3, 6, 9 etc.
chest-to-bar pull-ups

How to scale: For the jump rope, do 2x reps single unders or spend no more than 10-15 seconds per 10 reps on double under practice/attempts. For the chest to bar, sub jumping C2B or chin-over-bar pull-ups, kipping pull-ups, or challenging ring rows.

Objective: We’re dedicating some time to the horizontal pull. If you were here over the summer, base your loading on your sets of 10 (May 19), 8 (June 9), and 6 (July 11), aiming for the same or similar load across your 5 working sets. The workout features a vertical pull in an ascending couplet with double unders. Try to make it through a minimum of 5 rounds — the set of 50 and 15.

Score: max row load & total reps

Tuesday 10.21
Name game: What’s the last TV series you watched/are watching?

Warm up: 4 rounds, :20 per station, squat to hinge, banded strict press, burpees

Strength: thruster 5-5-3-3-1-1-1

WOD: For time *10 minute cap
12-8-4
single arm DB thruster (right) 50/35
burpees over DB (lateral)
single arm DB thruster (left) 50/35
burpees over DB (lateral)

How to scale: Use a dumbbell light enough to do the thrusters unbroken, based on your weaker arm; do straight-arm burpees and/or step over the dumbbell.

Objective: Our quick thruster cycle is coming to an end with descending reps, leading you toward a heavy single in your final couple of sets. The WOD puts a twist on the classic combination of thrusters and burpees with a single-arm dumbbell variation. The reps are low, so this workout should be completed quickly and unbroken.

Score: max thruster & time to complete

Wednesday 10.22
Name game: What is something you hate but wish you loved?

Warm up: 6 minute EMOM
Odds: bike
Evens: AMRAP 8 down dog with alt. toe touch, 8 step-ups, 8 good mornings,

WOD: 5 rounds, 1 minute per station for max reps
box jumps 24/20
American kettlebell swings 24/16
Echo bike calories
rest

How to scale: Use a lower box; use a lighter kettlebell and/or do Russian swings.

Accessory: 3-5 rounds for quality
10/10 single arm KB bent over row
10/10 single arm KB floor press

Objective: We’ve got a simple, lower body-focused station-style workout. Circuits like this one end on the bike for a reason: there’s no reason to sandbag there when you’ve got a full minute of rest immediately after. Work hard on all three skills. Once that’s done, keep your kettlebell out and tackle some single arm, upper body accessory work.

Score: total reps

Thursday 10.23
Name game: What’s the last creative project you worked on outside of work?

Warm up: 6 minute EMOM
Odds: row
Evens: AMRAP 6 scap push-ups, 6 kip swings, 6 lunges

WOD: Every 10 minutes for 3 rounds, each for time:
500m row
30 push-ups
25 toes to bar
20 dumbbell front rack lunges 50/35

How to scale: Modify to keep rounds under 8 minutes. Most movements should take under 2 minutes to complete.

Row: Cap your 500m at 2:30.

Push-ups: Elevate your hands on a box or bench.

Toes to bar: Sub knees to elbow, chest, or hips. You should be able to do sets of 5+ reps at a time.

Lunges: Use lighter dumbbells to keep these unbroken.

Objective: We’re going for three longer intervals today with a little bit of everything — some pushing, some pulling, some legs, and a mix of cardio, gymnastics, and weighted skills. The goal is to make sure this remains an interval workout and not “three rounds for time,” so modify to ensure that you’re getting at least 2 minutes of rest between rounds.

Score: 3 times

Friday 10.24
Name game: If you were going to invent your own board game, what type would it be? (Word, card, strategy, party, cooperative, etc.)

Warm up: coach-led barbell

WOD: “The Standard” (compare to 12/29/22)
For time *25 minute cap
30 clean & jerks 135/95
30 muscle-ups*
30 snatches 135/95
*While originally prescribed as ring muscle-ups, bar muscle-ups will count as Rx for today.

How to scale: Reduce the barbell loads to what you’d use for “Grace” and “Isabel,” changing weights before the snatches if necessary. Go from the hang if you’re newer to lifting. Count MU attempts or cap yourself at 8-10 minutes of accumulated reps; or sub 30-60 reps each of a challenging pull-up and challenging dip.

Objective: This workout was the final event at the 2019 CrossFit Games, and it brings together three benchmarks: Grace, Isabel, and 30 muscle-ups for time. While each of these is a quick sprint on its own, combined into one it will be a longer effort. Pace yourself. Quick singles will serve you well for both barbell WODs, and doing small sets that leave you short of failure will help you get through the muscle-ups efficiently.

Score: time to complete

Saturday 10.25
Name game: What’s the last place you ordered takeout from?

Warm up: coach-led funzies

WOD: With a partner, for max distance in 30 minutes
150 back squats 135/95 (racks optional)
Max distance run in remaining time
*One partner works at a time throughout

How to scale: Reduce the squat load to be capable of sets of 10-15 reps at a time.

Objective: The workout today is pretty simple, but there’s lots of strategy to be decided between you and your partner. Aim for big sets of back squats without going to failure. You get to take turns on the run as well, which means this is not a 20-minute jog but rather 20 minutes of sprint/rest intervals, ideally switching off every 200-400m with your partner depending on your relative speeds and how you’re feeling.

Score: total distance

Sunday 10.26
Strength: push press 4×6; bench press 4×8