Sunday, October 13th

Context: Mental Toughness – Push hard on every set during the metcon.

Dynamic Warm Up Option: 3 sets of 5 Push Ups, 5 Air Squats, 5 Ring Rows, 5 Deadbug Extensions (each side), 5 Spiderman Lunges (each side). Then 5,4,3,2,1 with an empty bar: Bent Over Row, Straight Leg Deadlift, Hang Power Clean, Front Squat

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 8 minutes working on Toes to Bar progressions.

Strength: 9x1 Deficit Deadlift 10 of 11 (9 sets of 1 reps, same weight across, 65-75%)

Super Set: 9x4 Weighted Strict Pull-up or progression (9 sets of 4 reps, same challenge with all sets)

Metabolic Conditioning: “30s Barbara”  

FGB Style. 3 rounds, 30 secs per station, of:

Kipping Pull-up


Sit-up (Butterfly)

Air Squat

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 120 – 220 reps, about 50-60 reps per round. Scale Up: Add a 4th round.

Compare to: CrossFit Classic

Coaching Tips: Make sure you are thoroughly warmed up and practiced each movement for this one because there won’t be time to ‘get into the groove’. Move fast but keep your reps legit. Try to maximize your best movement and do damage control on your worst movement.

Optional ‘Cash Out’ or Hypertrophy: 200ft Farmer Carry, 30 Cal Row, 3 rounds, OR 3 sets of 15 DB Bent Over Rows in a super set with 15 Loaded Hip Extensions

Scott McIntyre