CFW Weekly Update for October 20, 2019


  • Week 3 of the Crossfit Open 



This week we have Barbell Rows on Tuesday, Thrusters on Wednesday, and Deadlifts on Saturday

Monday we have Rings, a Breathe & Burn Workout and a Core Finisher.  Warmup is Huddle Game and Rings Prep.  Rings are Accumulating Sets of Strict Ring MU.  Prep is Movement Demo and Review.   Workout is Small Sets of Ring Pushups, Deadlifts, and Air Squats with a Shuttle Run in between Rounds.  Finisher is Isolateral and Rotational Core Work.  Extra Credit is Mixed Mobility. Goal: 5+ Rounds.

Tuesday is Barbell Rows and a Breathe & Burn Workout.  Warmup is Accumulating Mixed Movements.  Barbell Rows are 4 sets of 10 Building.  Prep is Pullup and Doubleunder Review/Practice.   Workout is Descending Reps of Pullups and Box Jumps into Ascending reps of Situps and Doubleunders.  Extra Credit is Aerobic Flushing and Mobility. Goal: <18:00.

Wednesday it’s Thrusters and a Breathe & Burn Workout.  Warmup is Mixed Movements with a Light Plate.  Thrusters are Building to a Heavy Single.  Prep is Movement Demo and Review.   Workout is Db Snatches and Thrusters on the Non-dominant side then on the Dominant Side with Burpees in between for 4 Rounds.  Extra Credit is Aerobic Flushing and Mobility. Goal: <20:00.

Thursday will be Balance Work and a Heavy Breathing Workout.  Warmup is Bear Crawl Tag.  Balance is Front and Back Scales with Handstand Practice.  Prep is Review and Demo Movements.   Workout is 40s on/20s off of Wallballs, Airbike, Kettlebell Swings, and Row/Run for 5 Rounds.  Extra Credit is Arm, Glute, and Core Accessory Work. Goal: 300+ Reps.

Friday is our Open WOD! Will be posted on Thursday.

Saturday is Deadlifts and a Breathe & Burn Workout.  Warmup is Posterior Chain Prep.  Deadlifts are Building to a Heavy 3 singlesPrep is HSPU Review.   Workout is 3 Rounds of Goblet Squats, HSPU, and Running.  Extra Credit is Hip and Knee Prehab. Goal: <10:00.


Monday –  Partner workout; Row, Skipping, Russian twists, Step-ups, Burpees, Glute bridge

Tuesday –  Cardio / carry; Row/Bike, Ball over shoulder, DB snatch, Burpees, Farmer carry, Sit-up ball toss, Box jump, Sledgehammer, FISH

Wednesday –  Long full body cardio; Wall balls, Slam balls, KB swings, DB press, Ring row, DB snatch, sit ups

Thursday – HIIT; Jumping pullups, Double pushup burpees, H2H KB swings, Box jump, Mountain climber, Row, Bike, Shuttle run

Friday –  Leg / Abs; Row, Goblet squats, V-ups, Side box step overs, Bridge marches, Sit-ups, Squats, Lunges, Side to side hanging knee raises

Saturday – Full Body Partner Workout; Man-on-fire Burpees, Partner resistance run, Push-ups, Ball slams, Ring rows

Sunday – Core & Cardio; Side/star, Front rack carry, Single skips, Bike, Bear crawl, Mountain climbers, Wall sit, Wall walk/Plank shoulder taps