Sun Mon Tue Wed Thu Fri Sat

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30

  • Chipper: 200 m, Sit-ups, Double Unders and 6 more
  • Chipper: Hollow Holds, Supermans, AbMat Sit-ups and V-ups

31

Nov | 1

  • CrossFit Games Open 20.4 - Scaled

2

3

4

  • Bench Press : 8x1 at 95% 1RM, rest 2 mins
  • Alt EMOM 104 mins: Thrusters, Jumping Pull-ups, Thrusters and 9 more

5

6

  • Chipper: Row Calories, Strict Handstand Push-ups, Row Calories and 9 more
  • FQ: Toes-to-bars, V-ups, Crunches and 2 more

7

  • Front Squat : 8x1 at 95% 1RM, rest 1:30
  • AMRAP 20 mins: 400 m, AbMat Sit-ups and Push-ups

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12

  • Back Squat : 8x1 at 85% 1RM
  • Chipper: Double Unders, Wall Balls, Double Unders and 6 more

13

  • Alt EMOM 20 mins: Muscle-ups, Row Calories, Double Kettle Bell Over Head Walking Lunges and 2 more
  • Chipper: Hollow Holds, Supermans, AbMat Sit-ups and V-ups

14

  • Front Squat : 8x1 at 85% 1RM
  • 60-40-20: Weighted AbMat Sit-ups and Wall Balls

15

  • Deadlift : 8x1 at 95% 1RM
  • FT: 3x Thrusters and Hang Power Cleans; 3x Toes-to-bars and Wall Balls...

16

  • FT: Rows, Front Squats and Box Jumps

17

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19

  • "Tabata" - Pull-ups : 5 x 40 secs / 15 secs
  • "Tabata" - Pendlay Row : 5 x 40 secs / 15 secs
  • "Tabata" - Snatch Grip Shrug : 5 x 40 secs / 15 secs
  • "Tabata" - High Pull : 5 x 40 secs / 15 secs
  • "Tabata" - Banded Reverse Flies : 5 x 40 secs / 15 secs
  • "Tabata" - Banded Good Mornings : 5 x 40 secs / 15 secs

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