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

Workouts

September 21, 2020

STRENGTH:  Every minute on the minute for 10:00

ODD Minutes: 5 x STRICT pull ups

EVEN Minutes: 10 x STRICT Handstand Push-ups

WOD: AMRAP in 10:00

20 x push press

20 x toes to bar

20 x front rack reverse lunges

OPTIONAL ACCESSORY: Banded Tricep Complex

-single arm push down x 30 reps,

-right-single arm push down x 30 reps, left

-double arm overhead extension x 15 reps

-double arm push down x 15 reps

September 19, 2020

Strength: Shoulder Complex

1 x press

2 x push press

2 x push jerk

Every 90 seconds, building, for 8 sets

WOD: For time,

400 m run

30 x double dumbbell hang cleans

30 x hand release push ups

400 m run

20 x double dumbbell hang cleans

20 x hand release push ups

400 m run

10 x double dumbbell hang cleans

10 x hand release push ups

September 18, 2020

WOD: For max reps of power cleans,

0-10:00 complete 21-15-9 of

Burpee Box Jumps

Front Squats

*rest any remaining

At minute 10:00, complete as many power cleans as possible in 3 minutes.

CORE: Complete 3 cycles of,

:20 hollow hold

:20 flutter kicks

:20 superman hold

September 17, 2020

STRENGTH: Temp deadlift

Every 90 seconds for 10 sets complete 1 rep…2-3 seconds up/3-4 seconds down

WOD: AMRAP in 14:00

25 x DB weighted box step ups, alternating leg

25 x handstand push ups

25 x DB snatch

25 x double unders

css.php