10.15.26 SoulShine CrossFit Crew

2 days ago

1 min read

THURSDAY

____________________

🟩 Test Week Flush

30:00 steady AMRAP:

- 500m Bike Erg

- 12 Cossack Squats

- 10 Strict Pull-Ups

- 12 Dead Bugs/side

- 100-ft Farmer Carry 2 x 53/35 lb

Scaling:

Cossack Squat -> lateral lunge to comfortable range

Strict Pull-Up -> banded strict pull-up or ring row

Farmer Carry -> reduce load while preserving posture

_______________

WARMUP

Mountain Climbers

Couch Stretch

Seated GM + Pullovers

Glute ham rollers + Jump Squats

10 pushups then...

Sky

World's Greatest Stretch

______________

General warm-up:

4:00 easy machine or jog

2 rounds:

- 10 air squats

- 8 push-ups

- 8 good mornings

- 10 sit-ups

- 100-ft easy carry

Specific warm-up:

Rehearse the first two workout movements and build loads gradually before starting the working piece.

Comments

10.17.26 SoulShine CrossFit Crew

SATURDAY CHAD IS COMING UP NEXT MONTH - NOVEMBER 11TH (Anna's B-day). We need to start training for it!! The CHAD1000X workout is a CrossFit Hero WOD (Workout of the Day) that consists of 1,000 weighted box step-ups completed for time. It honors Navy SEAL Senior Chief Chad Wilkinson, who passed away by suicide in 2018 due to the effects of post-traumatic stress disorder (PTSD) and traumatic brain injuries. Workout Specifications (Rx'd) The Task: 1,000 box step-ups Box Height

herbstmetalart

10.16.26 SoulShine CrossFit Crew

FRIDAY IS HERE :) _____________________________ 🟥 Friday Conditioning 3 rounds, for time (10:00 cap): - 10 Bar-Facing Burpees - 7 Thrusters 95/65 lb - 5 Bar Muscle-Ups Rx for Age Groups: 35-54: As written. 55-59: 3 rounds, for time (10:00 cap): - 10 Bar-Facing Burpees - 7 Thrusters 85/60 lb - 4 Bar Muscle-Ups 60+: 3 rounds, for time (10:00 cap): - 10 Bar-Facing Burpees - 7 Thrusters 75/55 lb - 3 Bar Muscle-Ups Scaling: Thruster -> reduce load while preserving bar speed Bar M

herbstmetalart

10.15.26 SoulShine CrossFit Crew

THURSDAY ____________________ 🟩 Test Week Flush 30:00 steady AMRAP: - 500m Bike Erg - 12 Cossack Squats - 10 Strict Pull-Ups - 12 Dead Bugs/side - 100-ft Farmer Carry 2 x 53/35 lb Scaling: Cossack Squat -> lateral lunge to comfortable range Strict Pull-Up -> banded strict pull-up or ring row Farmer Carry -> reduce load while preserving posture _______________ WARMUP Mountain Climbers Couch Stretch Seated GM + Pullovers Glute ham rollers + Jump Squats 10 pushups then... Sky W

herbstmetalart