OUR WORKOUTS

WORKOUT

AMRAP 12

10 Bench Press 135/95

100 ft Walking Lunge (bodyweight)

REST 3 MIN BETWEEN PARTS:

AMRAP 12

10 Strict Pull Up

200m Run

CASH OUT

7 min Shoulder mobility

WORKOUT (“retest from 10/14/24)

EMOM 40

Alternate between…

Min 1) 15 Wall ball 20/14

Min 2) 12/9 Cal Ski

Min 3) 5+ BBJO 24/20”

Min 4) 10/8 Cal Echo Bike

CAPACITY BUILDER

4 Rounds For Quality

20 Alt. DB Snatch 50/35

50ft Overhead Walking Lunge 50/35

20 Toes to Bar

1 Min Rest between rounds

WORKOUT

5 Rounds:

500/400m Row

15 Overhead Squats 95/65

*18 Min Cap

STRENGTH

Every 2 min for 10 min (5 sets)

1 clean + 1 hang clean + 1 Jerk

*Squat or Power Cleans

*Aim to start first set at 60% of 1RM C&J

*Build steadily over the 5 sets if able

WORKOUT

EMOM 20

2 Clean & Jerks

*Aim to build your capacity at a moderate weight for all 40 reps

MAIN WORKOUT

AMRAP 7

3/3, 6/6, 9/9, etc. +3

Chest to Bar Pull Ups

Overhead Squats 115/85

PARTNER WORKOUT

*Teams of 2

*Alternate after each set of ”9-6-3”

3 Sets Each (6 total)

9-6-3

KB Swing 70/53

HSPU / / Push Press

*Scale HSPU reps down or use a variation that allows for UBK sets

*Target time: 2min 30sec per set

*18 Min Cap

THANKSGIVING DAY LFCF FITNESS EXTRAVAGANZA 2.0

ONLY ONE CLASS TODAY FROM 7AM-9AM

Part 1)

*Find a partner using same weight as you, and perform this YGIG Style alternating working/Resting every 3 Min

4 Sets EACH:

3 Min Work / 3 Min Rest

20 Toes To Bar

15 Thrusters 75/55#

Max Calorie Bike In Remaining Time

REST 3 Min Between Part 1) & Part 2)

Part 2)

*Find a partner using same weight as you, and perform this YGIG Style alternating working/Resting every 3 Min

4 Sets EACH:

3 Min Work / 3 Min Rest

20 DB Push Ups

15 DB Ground to Overhead (2x50/35)

Max Reps of Double Unders / / Jump Rope in remaining time.

PARTNER CASH OUT:

24 Min Max Distance Run (YGIG, partition distances as you wish - only one partner running at a time)

WORKOUT

EMOM 25 (5 Rounds)

Min 1) 5 Hang Power Cleans**

Min 2) :30 Cal Ski

Min 3) 5 Push Press**

Min 4) *Ring Dip / / Bar Dip

Min 5) 2+ Wall Walks / / :30 Shoulder Taps / / HS Walk Practice

**HPC & Push press weight should be the same and feel moderately heavy for both

*Choose your own reps for Ring/Bar dips!

STRENGTH

Every 2 Min for 16 Min (8 Sets)

2 PAUSE Back Squats *Go off of feel

*2 Sec pause at bottom, then explode up!

WORKOUT

4 Rounds: (16 Min total)

AMReps in 2 Min

40 Doubles / / :45 Jump Rope

10 Thrusters 95/65

*Max Pull Ups in remaining time!

2 Min Rest

*Aim For :30-:60 of Pull Ups each Round!

STABILITY / / ACTIVATION

AMRAP 6 (Aim for 2-3 Rounds)

5 Nordic Curls

10 Db Sumo DL

10 Banded Glute bridges

:20/:20 Side Plank

STRENGTH

Deadlift

4x2 @85+% of 1RM

*Controlled descents

WORKOUT

AMRAP 18

50ft Single Arm DB Overhead Lunge 50/35

15 Toes to Bar / / Variation

20/16 Cal Echo Bike

PARTNER WARM UP WORKOUT

AMRAP 15

*Teams of 2, Alternate FULL rounds

15/12 Cal Row

15 Box Jump Step Down 24/20”

INDIVIDUAL WORKOUT 1

EMOM 10

3 Clean & Jerks 135/95

20 Doubles

*Perform C&J + Doubles each minute. Aim to have :15-:20 Rest for most rounds

INDIVIDUAL WORKOUT 2

For Time:

50 Squat Clean Thrusters 115/85

*11 Min Cap

STRENGTH

Every 2 Min for 16 Min (8 Sets)

2 Back Squats @ 80% of 1RM

WORKOUT

4 Rounds: (16 Min total)

AMReps in 2 Min

40 Doubles / / :45 Jump Rope

10 Thrusters 95/65

*Max Pull Ups in remaining time!

2 Min Rest

*Aim For :30-:60 of Pull Ups each Round!

Check the schedule on Pike to see up to date class schedule 

STRENGTH

7 sets For Quality:

3 Bench Press @ 65% of 1RM

50/50ft KB/DB Suitcase Carry (heavy)

:10+ L Sit

STRENGTH (pt. 2)

PARTNER AMRAP 7

*Teams of 2, Alternate FULL rounds:

12 Toes to Rings / / Variation

9 HR Push Ups

REMINDER: THANKSGIVING FOOD DRIVE CONCLUDES THIS WEEK! Donate if you can!

WORKOUT

For Time:

2000m/1600m Row

50-40-30-20-10

Wall Ball 20/14

KB Swing 53/35

4000m/3200m Echo Bike

*38 Min Cap

*Happy Monday! 

PARTNER WORKOUT

*Teams of 2, YGIG Style

*Split reps as you’d like (only one partner can work at a time)

For Time:

100 Bar Facing Burpee

60 Squat Snatch 95/65

100 Toes to Bar

60 Thruster 135/95

*35 Min Cap

WORKOUT

CrossFit Open 24.2 Retest

AMRAP 20

300m Row

10 Deadlifts 185/125

50 Double Unders

CASH OUT

Every 30 Sec for 7 Min

*Strict Pull ups

SKILL (W/ Empty Bar)

EMOM 5

3 Position Power Clean + 3 Front Squats

STRENGTH

Every 90 Sec for 10 Sets (15 Min)

3 Power Cleans

*Aim to start first set at 65% of 1RM

STRENGTH (Pt. 2)

Every 90 sec for 10 sets (15 Min)

3 Front Squats*

You choose the weight but aim to do the bulk of your sets around 65-75% of 1RM Front Squat

WORKOUT

Fight Gone Bad Style

3 Rounds:

1 min Alt. DB Snatch 50+/35+ (heavy)

1 min Wall Ball 30/20 (heavy)

1 min Burpee Pull Ups (CF Open standard)

1 min Shuttle Runs (50ft, performed 25/25ft)

1 min Rest

CASH OUT (24 min)

*Performed with a partner sharing a bike

2 Sets: (YGIG style)

3 Min Echo Bike (Moderate)

3 Min Rest

2 Min Echo Bike (Fast)

2 Min Rest

1 Min Echo Bike (Faster)

1 Min Rest

CHAD RECOVERY SESSION

2 Rounds:

:45 Couch stretch each side

:45 Banded hamstring stretch each side

:45 Lizard pose each side

STRENGTH (12 min cap)

3 Rounds For Quality:

:10+ L Sit Hold

:30/:30 Side plank

:30 Ring Plank Hold

:30 Handstand Hold

STRENGTH (pt 2.)

Every 90 sec for 7 sets

4 Shoulder Press

*You choose the weight, but aim to stay between 65-75% of 1RM

WORKOUT

TABATA (8 min)

8 Rounds of:

:20 max reps ring push ups / / HR Push Ups

:10 Rest

:20 max reps alt. SL V Ups / / Variation

:10 Rest