FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

September 23, 2021

STRENGTH: Stamina squats

On the minute for 8 minutes (4 rounds of each)

Min 1 – 4 x front squats

Min 2 – 8 x back squats

Loaded @ 60-65% of 1 RM front squat

WOD: 3 Rounds For Time,
400 Meter Run
20 x Chest to Bar Pull-ups
10 x Power Cleans

September 22, 2021

STRENGTH: In 5:00, build to a heavy single split jerk, then do 3 sets of 3 @ 80% of your heavy single

WOD: AMRAP 8:
15 x Deadlifts
12 x Box Jump Overs
9 x Push Jerks

Rest 4 Minutes

AMRAP 8:
15 x Deadlifts
12 x Box Jump Overs
9 x Push Jerks

September 21, 2021

STRENGTH: 3 sets,

10 x dumbbell floor chest press

15 x banded overhead tricep extension

Complete as a superset, then rest as necessary

WOD: 4 Rounds For Time,
400 Meter Row
80 x Double Unders
12 x Dumbbell Hang Squat Cleans

September 20, 2021

WOD: 10 Rounds For Time,
10 x Toes to Bar
10 x Burpees
100 Meter Run

ACCESSORY: 3 sets for quality,

10 x medball hamstring curls

10 x double dumbbell font rack reverse lunges (ea leg)

1:00 plank hold

REST AS NECESSARY

September 18, 2021

WOD: For time, with a partner,

3 Rounds:
12 x Thrusters
12 x Pull-ups

800 Meter Run Together

3 Rounds:
10 x Thrusters
10 x Pull-ups

800 Meter Run Together

3 Rounds:
8 x Thrusters
8 x Pull-Ups

800 Meter Run Together

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