Sun Mon Tue Wed Thu Fri Sat

27

28

  • Bench Press : 5x3 at 95% 1RM, rest 3 mins
  • FT: Thrusters, Pull-ups, Thrusters and 3 more
  • Jump Rope (Singles)s : 400 Reps for Time
  • Fran

29

  • Back Squat : 5x3 at 80% 1RM
  • Chipper: 200 m, Sit-ups, Double Unders and 6 more
  • 4 RFQ: 100 m and Kettlebell Swings

30

  • Chipper: Hollow Holds, Supermans, AbMat Sit-ups and V-ups
  • Row 8000 m TT

31

  • Front Squat : 5x3 at 80% 1RM
  • Every 3 mins for 21 mins: Hang Power Cleans and Burpee Over Bars

Nov | 1

  • CrossFit Games Open 20.4 - Scaled

2

  • 2x RFT: Row Calories, Ring Rows, Airdyne Bikes, and 2 more

3

4

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

8

9

10

11

  • Fran
  • Bench Press (close grip) 1-1-1-1-1-1-1-1

12

13

14

15

16

17

18

  • "Tabata" - Bench Press : 8 x 20 secs / 10 secs
  • "Tabata" - Single Arm Landmine Press : 8 x 20 secs / 10 secs
  • "Tabata" - Medicine Ball Push Ups : 8 x 20 secs / 10 secs
  • "Tabata" - Overhead Plate Tricep Extension : 8 x 20 secs / 10 secs
  • "Tabata" - Dumbbell Hammer Curls : 8 x 20 secs / 10 secs

19

  • "Tabata" - Pull-ups : 5 x 40 secs / 15 secs
  • "Tabata" - Banded Reverse Flies : 5 x 40 secs / 15 secs
  • "Tabata" - High Pull : 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" - Banded Good Mornings : 5 x 40 secs / 15 secs

20

21

22

23

24

25

26

27

28

29

30