• Tracks
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29

  • Rest Day

30

  • Warm Up:
  • Assessment 1: Back Squat : 1 Rep Max
  • Flow Workout: 3 RFT: Sled Drags, Air Squats, Push-ups and Double Unders
  • Scaled Version Flow Workout. 3 RFT: Med Ball Runs, Air Squats, Elevated Ring Push-ups and Single Unders
  • Minimal Gear Option Flow Workout: 3 RFT: Med Ball Runs, Air Squats, Push-ups and Double Unders
  • Post Workout:

Oct | 1

  • Warm Up:
  • Assessment 2: Run 5 km TT
  • Assessment 3: Muscle-ups : Max Set
  • Assessment 3 - Scaled Version: Strict Pull-ups and Band Ring Dips : Max Set
  • Post Workout:

2

  • Warm Up:
  • Assessment 4: Snatch : 1-1-1-1-1-1-1
  • Assessment 5: Wall Ball : 1xME at 20/14 lbs
  • Assessment 5 - Scaled Version: Wall Ball : 1xME at 14/10 lbs
  • Minimal Gear Option: Alternating Dumbbell Snatch : 5x10 at 70/55 lbs, rest 1 min
  • Post Workout: FQ: Seated Banded Leg Curls and Seated Calf Raises

3

  • Warm Up:
  • AMRAP 11 mins: Bike Calories and Clean & Jerks
  • Scaled Version: AMRAP 11 mins: Bike Calories and Clean & Jerks
  • Minimal Gear Option: AMRAP 11 mins: 400 m and Dumbbell Clean & Jerks
  • Optional Accessory: FT: GHD Plate Muscle Snatches and AbMat Sit-ups
  • Post Workout: 3 RFQ: Waiters Walks and Double Kettlebell Front Rack Carries

4

  • Warm Up:
  • Assessment 6: PVC Overhead Squat : Max Hold
  • Assessment 7: Handstand Push-ups : Max Set
  • Assessment 7 - Scaled Version: Z Press : 1x Max Rep
  • Every 4 mins for 20 mins: 400 m, Kettlebell Swings and Pull-ups
  • Scaled Version: Every 4 mins for 20 mins: 200 m, Kettlebell Swings and Jumping Pull-ups
  • Post Workout:

5

  • Warm Up:
  • Assessment 8: Clean & Jerk : 1 Rep Max
  • Team Workout: 5 RFT: Synchronized Bear Complexes, Double Unders and Buddy Carries
  • Scaled Version: 5 RFT: Synchronized Bear Complexes, Single Unders and Plate Runs
  • Minimal Gear Option: 5 RFT: Synchronized Dumbbell Bear Complexes, Double Unders and Buddy Carries
  • Post Workout:

6

  • Rest Day

7

  • Warm Up:
  • SQT
  • Scaled Version: 3 RFT: Ground-to-Overheads and Shuttle Runs
  • Minimal Gear Option: 3 RFT: Dumbbell Ground-to-Overheads and Shuttle Runs
  • Optional Accessory: 3 RFQ: Waiters Walks and Standing Tea Pots
  • Post Workout:

8

  • Warm Up:
  • Squat Development: FQ: Wall Squats, Plate Squats and Squat Holds
  • Bench Press : 5-5-3-3-1
  • Accessory Lifts: Lifting: Single Leg Deadlifts, Single Arm Landmine Press and Single Arm Dumbbell Rows
  • Minimal Gear Option: Dumbbell Bench Press : 12-12-12-12
  • Optional Accessory: FT: Box Jump Overs and Bike Calories
  • Post Workout:

9

  • Warm Up:
  • AMRAP 20 mins: Pull-ups, Push-ups, Air Squats and 3 more
  • Scaled Version: AMRAP 20 mins: Pull-ups, Knee Push-ups, Air Squats and 3 more
  • Minimal Gear Option: AMRAP 20 mins: Pull-ups, Push-ups, Air Squats and 3 more
  • Optional Accessory: FQ: Ring Walk Outs, Weighted Hip Extensions and Banded Good Mornings
  • Post Workout: FQ: Banded Pull Aparts, Banded Straight Arm Lat Pull Downs and Banded Tricep Extensions

10

  • Warm Up:
  • 3 RFT: Row Calories, Kettlebell Swings, Burpees and Handstand Push-ups
  • Scaled Version: 3 RFT: Row Calories, Kettlebell Swings, Burpees and Z Press
  • Minimal Gear Option: 3 RFT: Runs, Kettlebell Swings, Burpees and Handstand Push-ups
  • Optional Accessory: 3 RFQ: Farmers Carries and Sled Drags

11

  • Warm Up:
  • CrossFit Games Open 20.1 - Rx'd
  • CrossFit Games Open 20.1 - Scaled
  • CrossFit Games Open 20.1 - Teens 14-15 / Masters 55+
  • CrossFit Games Open 20.1 - Scaled Teens 14-15 / Scaled Masters 55+
  • Post Workout: 3 RFQ: Hip Extensions and Banded AbMat Sit-ups

12

  • Warm Up:
  • Squat Development: FQ: Wall Squats, Cossack Squats and Squat Holds
  • 2 RFT: 800 m, Back Squats and Toes-to-bars
  • Minimal Gear Option: 2 RFT: 800 m, Dumbbell Squats and Toes-to-bars
  • Scaled Version: 2 RFT: 800 m, Back Squats and Hanging Knee Raises
  • Optional Accessory: FT: Double Unders and Chest-to-bar Pull-ups
  • Post Workout: 3 RFQ: Banded Glute Walks, Banded Monster Walks and Alternating Single Leg Glute Bridges

13

  • Rest Day

14

  • Warm Up:
  • 21-15-9: Deadlifts and Bike Calories
  • Scaled Version: 21-15-9: Deadlifts and Bike Calories
  • Minimal Gear Option: FT: Dumbbell Deadlifts and Runs
  • Optional Accessory: FT: Sandbag Shoulder Carry 800 m
  • Post Workout: Reverse Hyper : 3x20

15

  • Warm Up:
  • Cameron
  • Scaled Version: Chipper: Walking Lunges, Jumping Chest-to-bar Pull-ups, Box Jumps and 7 more
  • Optional Accessory: FQ: Banded Plank Holds, Hip & Back Extensions and Bear Hug Carries
  • Post Workout:

16

  • Warm Up:
  • Front Squat : 7-7-7
  • Farmers Carry : 1-1-1
  • Minimal Gear Option: Double Kettlebell Front Squat : 12-12-12
  • Optional Accessory: FT: Bike Calories
  • Post Workout: Starfish Side Plank : 3x 90 secs

17

  • Warm Up:
  • Optional Workout: FT: Rows and Burpees Over Rower
  • Scaled Version: FT: Rows and Burpees Over Rower
  • Minimal Gear Option: FT: 2000 m and Burpees
  • Optional Accessory: FQ: Single Leg Box Step-ups, Banded Pull Aparts and Banded Face Pulls
  • Post Workout:

18

  • Warm Up:

19

  • Warm Up:
  • FT: Squat Snatches, 600 m and Bar Muscle-ups
  • Scaled Version: FT: Hang Squat Snatches, 600 m, Jumping Chest-to-bar Pull-ups and Jumping Ring Dips
  • Minimal Gear Option: FT: Alternating Dumbbell Squat Snatches, 600 m and Bar Muscle-ups
  • Optional Accessory: 3 RFQ: Double Kettlebell Cleans and Single Arm Kettlebell Push Press
  • Post Workout: 3 Way Shoulder Raise : 3x12

20

  • Rest Day

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31

Nov | 1

2