CrossFit – Mon, Oct 30

CrossFit Vertex – CrossFit

Warm Up

20 Burpees

THEN

3 Rounds of

5 Clean and Jerk Empty BB, +, +

Metcon (Time)

10 Clean and Jerks 155/105lb

100 Double Unders

50 Toe2Bar

Rest 3 Min THEN

10 Clean and Jerks 155/105lb

50 Box Jumps 24/20”

30 C2B Pullups

Rest 2 Min THEN

10 Clean and Jerks 155/105lb

30 Bar Facing Burpees

10 Jumping Bar Muscle Ups or 7 BMU

Rest 1 Min THEN

30/20 Cal Ski

RX+ 205/135lb, 10 BMU

*32 Min CAP, rest is NOT excluded from final Time

CFV WOD 10/28/2023

CrossFit Vertex – CrossFit

Metcon (3 Rounds for reps)

15 Min AMRAP of;

6 Complex (Cplx1)

60 Double Unders

60 Toe2Bar

*after every 10 T2B per partner, complete 7 Bar Facing Burpee PP

Rest 2 Min THEN

8 Min AMRAP of;

60 Wall Ball 20/14lb@10/9’

60’ HSW or 12 Wall Climbs

Rest 2 Min THEN

15 Min AMRAP of;

6 Complex (Cplx2)

60 Crossovers

60 Chest2Bar

*after every 10 C2B per partner, complete 5 Burpee Box Jump Over 20″

Complex1 =

1 Power Clean +

1 Hang Squat Clean

Complex2=

1 Hang Power Clean +

1 Squat Clean

115/75lb

CrossFit Teens – Sat, Oct 28

CrossFit Vertex – CrossFit Teens

 

Warm Up

800m Run

Then..

GAME!

Metcon (Time)

For Time in Teams of 4, Complete 160 Cal Row

Teams Rotate Stations every 1:00 in the following order:
Station 1: 6 Burpee Box Jump Overs
Station 2: 40s Wall Sit Hold
Station 3: Max Cal Row
Station 4: Rest

CrossFit – Fri, Oct 27

CrossFit Vertex – CrossFit

Warm Up

3 Rounds of;

10 V-Ups or 30 Sec Boat Pose

6 Strict Press

6 Hang Muscle Clean

6 Box Step Ups 3L/3R, 20”

3 Strict Pullups or 6 Strict Ring Rows

*empty BB

Metcon (Time)

100 Box Jump Overs 24/20”

80 Front Rack Lunges 40L/40R, 95/65lb

60 Deficit Burpee w/EleCele (45s)

40 Power Cleans 95/65lb

10 Rope Climbs (Short Ropes)

RX+ 115/85lb, Legless Rope Climbs

*25 Min CAP, athletes may execute the workload in any order/sets they choose

Pacer’s Strength Program – Fri, Oct 27

CrossFit Vertex – Pacer’s Strength Program

Warm-up

Dynamic Warm Up

Lifting (No Measure)

Every 1:30 x8

10 Strict Press

-5:00 Transition-

Every 0:45 x16

3 Deadlift

Accessory

A. Every 2:00 x3

:40 Wall Sit

5 Max Distance Broad Jumps

__

B. Every 2:00 x3

:30 Hollow Hold

20 MedBall Twists w/ Partner (10L/10R)

CrossFit – Thu, Oct 26

CrossFit Vertex – CrossFit

Warm Up

3 Rounds of;

12 OH Lunge 6L/6R, alt

6 Gymnastic Kip Swings

12 KB Swings

6 SB Deadlifts

*lighter than workout weight for KB and SB

Metcon (AMRAP – Rounds and Reps)

27 Min AMRAP of;

60 Crossovers (RX+ 10 CO-Dubs)

6 Jumping Bar Muscle Ups (RX+ BMU)

3 Sandbag Cleans 150/100lb

12 OH Squats 6L/6R, 24/16kg

*Rest 1 Min after each round

CrossFit Teens – Thu, Oct 26

CrossFit Vertex – CrossFit Teens

Warm-up

6:00 AMRAP

5 Cal Ski

15 Plate Hops

5 Down Ups

5 Low Hang + Triple + Shrug

Metcon (Time)

6 Rounds

12 Cal Ski / 120 Singles

9 Power Cleans

6 Lateral Burpee Over Bar

*24 Min CAP
*Must Ski 3x and Jump Rope 3x

Power Hour – Thu, Oct 26

CrossFit Vertex – Power Hour

Warm-up

AMRAP 9:00

12 Cal Machine

10 PVC Dislocates

8 Squat-to-Stand

Lifting (AMRAP – Rounds and Reps)

Every 3:00 x3

10 @ 60%

10 @ 60% +10/5lbs*

AMRAP @ 60% +20/10lbs*

Machine Flush Between Sets
Compare AMRAP score to Week 1

*60% + [Lower lbs/Upper lbs]

Accessory

UPPER: 4-6 Sets

8-12 DB Arnold Press

Max Reps Strict Pull Ups (CAP 10 reps)

LOWER: 4-6 Sets

20-30 Russian KBS

Max Low Plank Hold (1:30 CAP)

*Rest 1-2min b/w sets

CrossFit – Wed, Oct 25

CrossFit Vertex – CrossFit

Warm Up

7 Min AMRAP of;

6 Reverse Forward Lunges (3L/3R)

8/6 Cal Bike

6 Strict Knee Raises

6 Burpees

Metcon (Time)

42, 30, 18 of

Pistol Squats (7s, 9/6, 6/3)

Alternating with

42, 30, 18 of

SL Abmat Situps

THEN

42, 30, 18 of

Step Ups 24/20”, 50/35lb DB (alt freely)

Alternating with

21, 15, 9 of

Toe2Bar

*20 Min CAP

Cash Out

400 Meter Run

Rest 2 Min

400 Meter Run

Rest 1 Min

200 Meter Run

Rest 1 Min

200 Meter Run

*12 Min CAP

Endurance Training – Wed, Oct 25

CrossFit Vertex – Endurance Training

Warm Up

General Warm-Up:

5:00 On a Machine

-1:00 Transition-

5:00 AMRAP

2 Inch Worms

4 Good For Yous (Lunge, Lunge, Squat)

6 Burpees

Metcon (No Measure)

Work until 75 Burpee Box Jump Overs are completed OR if workout end is reached:

3:00 EMOM:

250/225 M C2 Bike

Max Burpee Box Jump Overs

-Rest 3:00-

3:00 EMOM:

200/175 M C2 Bike

Max Burpee Box Jump Overs

-Rest 3:00-

3:00 EMOM:

150/125 M C2 Bike

Max Burpee Box Jump Overs

-Rest 3:00-

3:00 EMOM:

150/125 M C2 Bike

Max Burpee Box Jump Overs
*Each Athlete must complete the required work on the C2 Bike at the top of each minute before chipping away at their BBJO’s.