OUR WORKOUTS

WORKOUT (“retest from 10/14/24)

EMOM 40

Alternate between…

Min 1) 15 Wall ball 20/14

Min 2) 12/9 Cal Ski

Min 3) 5+ BBJO 24/20”

Min 4) 10/8 Cal Echo Bike

CAPACITY BUILDER

4 Rounds For Quality

20 Alt. DB Snatch 50/35

50ft Overhead Walking Lunge 50/35

20 Toes to Bar

1 Min Rest between rounds

WORKOUT

5 Rounds:

500/400m Row

15 Overhead Squats 95/65

*18 Min Cap

STRENGTH

Every 2 min for 10 min (5 sets)

1 clean + 1 hang clean + 1 Jerk

*Squat or Power Cleans

*Aim to start first set at 60% of 1RM C&J

*Build steadily over the 5 sets if able

WORKOUT

EMOM 20

2 Clean & Jerks

*Aim to build your capacity at a moderate weight for all 40 reps

MAIN WORKOUT

AMRAP 7

3/3, 6/6, 9/9, etc. +3

Chest to Bar Pull Ups

Overhead Squats 115/85

PARTNER WORKOUT

*Teams of 2

*Alternate after each set of ”9-6-3”

3 Sets Each (6 total)

9-6-3

KB Swing 70/53

HSPU / / Push Press

*Scale HSPU reps down or use a variation that allows for UBK sets

*Target time: 2min 30sec per set

*18 Min Cap

THANKSGIVING DAY LFCF FITNESS EXTRAVAGANZA 2.0

ONLY ONE CLASS TODAY FROM 7AM-9AM

Part 1)

*Find a partner using same weight as you, and perform this YGIG Style alternating working/Resting every 3 Min

4 Sets EACH:

3 Min Work / 3 Min Rest

20 Toes To Bar

15 Thrusters 75/55#

Max Calorie Bike In Remaining Time

REST 3 Min Between Part 1) & Part 2)

Part 2)

*Find a partner using same weight as you, and perform this YGIG Style alternating working/Resting every 3 Min

4 Sets EACH:

3 Min Work / 3 Min Rest

20 DB Push Ups

15 DB Ground to Overhead (2x50/35)

Max Reps of Double Unders / / Jump Rope in remaining time.

PARTNER CASH OUT:

24 Min Max Distance Run (YGIG, partition distances as you wish - only one partner running at a time)

WORKOUT

EMOM 25 (5 Rounds)

Min 1) 5 Hang Power Cleans**

Min 2) :30 Cal Ski

Min 3) 5 Push Press**

Min 4) *Ring Dip / / Bar Dip

Min 5) 2+ Wall Walks / / :30 Shoulder Taps / / HS Walk Practice

**HPC & Push press weight should be the same and feel moderately heavy for both

*Choose your own reps for Ring/Bar dips!

STRENGTH

Every 2 Min for 16 Min (8 Sets)

2 PAUSE Back Squats *Go off of feel

*2 Sec pause at bottom, then explode up!

WORKOUT

4 Rounds: (16 Min total)

AMReps in 2 Min

40 Doubles / / :45 Jump Rope

10 Thrusters 95/65

*Max Pull Ups in remaining time!

2 Min Rest

*Aim For :30-:60 of Pull Ups each Round!

STABILITY / / ACTIVATION

AMRAP 6 (Aim for 2-3 Rounds)

5 Nordic Curls

10 Db Sumo DL

10 Banded Glute bridges

:20/:20 Side Plank

STRENGTH

Deadlift

4x2 @85+% of 1RM

*Controlled descents

WORKOUT

AMRAP 18

50ft Single Arm DB Overhead Lunge 50/35

15 Toes to Bar / / Variation

20/16 Cal Echo Bike

PARTNER WARM UP WORKOUT

AMRAP 15

*Teams of 2, Alternate FULL rounds

15/12 Cal Row

15 Box Jump Step Down 24/20”

INDIVIDUAL WORKOUT 1

EMOM 10

3 Clean & Jerks 135/95

20 Doubles

*Perform C&J + Doubles each minute. Aim to have :15-:20 Rest for most rounds

INDIVIDUAL WORKOUT 2

For Time:

50 Squat Clean Thrusters 115/85

*11 Min Cap

STRENGTH

Every 2 Min for 16 Min (8 Sets)

2 Back Squats @ 80% of 1RM

WORKOUT

4 Rounds: (16 Min total)

AMReps in 2 Min

40 Doubles / / :45 Jump Rope

10 Thrusters 95/65

*Max Pull Ups in remaining time!

2 Min Rest

*Aim For :30-:60 of Pull Ups each Round!

Check the schedule on Pike to see up to date class schedule 

STRENGTH

7 sets For Quality:

3 Bench Press @ 65% of 1RM

50/50ft KB/DB Suitcase Carry (heavy)

:10+ L Sit

STRENGTH (pt. 2)

PARTNER AMRAP 7

*Teams of 2, Alternate FULL rounds:

12 Toes to Rings / / Variation

9 HR Push Ups

REMINDER: THANKSGIVING FOOD DRIVE CONCLUDES THIS WEEK! Donate if you can!

WORKOUT

For Time:

2000m/1600m Row

50-40-30-20-10

Wall Ball 20/14

KB Swing 53/35

4000m/3200m Echo Bike

*38 Min Cap

*Happy Monday! 

PARTNER WORKOUT

*Teams of 2, YGIG Style

*Split reps as you’d like (only one partner can work at a time)

For Time:

100 Bar Facing Burpee

60 Squat Snatch 95/65

100 Toes to Bar

60 Thruster 135/95

*35 Min Cap

WORKOUT

CrossFit Open 24.2 Retest

AMRAP 20

300m Row

10 Deadlifts 185/125

50 Double Unders

CASH OUT

Every 30 Sec for 7 Min

*Strict Pull ups

SKILL (W/ Empty Bar)

EMOM 5

3 Position Power Clean + 3 Front Squats

STRENGTH

Every 90 Sec for 10 Sets (15 Min)

3 Power Cleans

*Aim to start first set at 65% of 1RM

STRENGTH (Pt. 2)

Every 90 sec for 10 sets (15 Min)

3 Front Squats*

You choose the weight but aim to do the bulk of your sets around 65-75% of 1RM Front Squat

WORKOUT

Fight Gone Bad Style

3 Rounds:

1 min Alt. DB Snatch 50+/35+ (heavy)

1 min Wall Ball 30/20 (heavy)

1 min Burpee Pull Ups (CF Open standard)

1 min Shuttle Runs (50ft, performed 25/25ft)

1 min Rest

CASH OUT (24 min)

*Performed with a partner sharing a bike

2 Sets: (YGIG style)

3 Min Echo Bike (Moderate)

3 Min Rest

2 Min Echo Bike (Fast)

2 Min Rest

1 Min Echo Bike (Faster)

1 Min Rest

CHAD RECOVERY SESSION

2 Rounds:

:45 Couch stretch each side

:45 Banded hamstring stretch each side

:45 Lizard pose each side

STRENGTH (12 min cap)

3 Rounds For Quality:

:10+ L Sit Hold

:30/:30 Side plank

:30 Ring Plank Hold

:30 Handstand Hold

STRENGTH (pt 2.)

Every 90 sec for 7 sets

4 Shoulder Press

*You choose the weight, but aim to stay between 65-75% of 1RM

WORKOUT

TABATA (8 min)

8 Rounds of:

:20 max reps ring push ups / / HR Push Ups

:10 Rest

:20 max reps alt. SL V Ups / / Variation

:10 Rest

CHAD1000X

For Time:

1,000 Box Step Ups on a 20” Box W/ a 45/35# Ruck

*The story behind this workout and the step up foundation HERE

*Come in and honor those who have served this country by taking on the workout: Chad1000x (or a variation!)

*Normal gym hours today, however - classes won’t necessarily start on the hour because this workout can take up to 90 minutes! So plan accordingly and aim to give your self 90 min so you can get a proper warm up and cool down!