Workout of the Day (WOD)

Spirit of the Open 20.2: Nathan Rushin

Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during Saturday Morning Showdown, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes to

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Wednesday 10.23.19

Prep: 2 Sets: 30-45 sec Forearm Plank 5 Goblet Squats with 3 sec hold in bottom 10 Russian KBS Fitness A. Every 90 sec x5 8 Dual KB Deadlift @ tough weights 2 Jump Squat for max height B. EMOM8 1 Hang Snatch High Pull + 1 Muscle Snatch + 3 OHS Start light and

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Tuesdays 10.22.19

Prep: 3 Sets: 60 sec AB Easy 20 sec/side Side Plank Fitness: A. 5 Sets: Standing Alternating DB Press @ 21X1 – 6/arm rest 75 sec Single Arm Farmer Carry 100’/arm – Tough weight rest 75 sec B. EMOMs EMOM10 Odd- 6-8 DB Push Press Tough weights Even- 6-8 Jumping Pull Ups rest 2min EMOM10

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Why We Tempo

1. Intent – A movement, a squat for example, is not the sole focus in a general prescription. The intent of a training session is going to be absolute strength of a squatting movement. So if we program 5×5 squats and someone goes very fast then they have squatted but have they reached the desired

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Monday 10.21.19

Prep: 3 Sets: 8/arm Single Arm DB Press 5/side Knee Hug to Reverse Lunge w/ Reach Fitness: A. DB Single Arm Overhead Walking Lunge 12 alternating reps (6 Right side / 6 Left Side) every 90 sec x 4 sets (starting moderate and building each set) B. Front Squat 4 reps @ 32X1 every 2min x4 sets

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10.18.19

Prep: 3 Sets: 10 Russian KBS moderate weight 100ft Dual KB Front Rack Walk 10 Walking Lunges A. Every 90 sec x 5 sets: 5 DB Front Squats 50/35/hand 15-20 UB DU / 20-30 UB Singles Can go heavier if not doing open workout and can go lighter as needed B. For Times: 4 Round For

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Wednesday 10.16.19

Fitness Prep: 2 Sets: 30-45 sec Forearm Plank 5 Goblet Squats with 3 sec hold in bottom A. Every 90 sec x5 10 Russian KBS 70/53 3 Broad Jumps B. EMOM8 3 Hang Snatch High Pull + 3 OHS Start light and build a little as you go. C. 12min Grinder 12 cal Row 10

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Spirit of the Open 20.1: Ashley Dunoff

Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during Saturday Morning Showdown, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes to

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Tuesday 10.15.19

Fitness Prep: 3 Sets: 60 sec Row 15 sec/side Side Plank A. 4 Sets: Seated Single Arm DB Press @ 31X1 – 8/arm rest 90 sec Farmer Carry 100′ – Tough weight rest 90 sec   B. EMOMs EMOM10 Odd- 4-6 HSPU Even- 4-6 CTB rest 2min EMOM10 Odd- 5/arm Renegade Row 35/20 Even- 20

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Monday 10.14.19

Fitness Prep: 3 Sets: 30 sec Glute Bridge Hold 5/side Knee Hug to Reverse Lunge w/ Reach A. DB Front Rack Walking Lunge 10 alternating reps (5/leg) every 90 sec x 4 sets (starting moderate and building each set) B. Thruster from Rack 3 reps @ 31X1 every 2min x4 sets Tough weight across with perfect tempo.

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Saturday 10.12.19

Saturday Morning Showdown Crossfit Open WOD 20.1   Prep: 10min Easy Pace 10 cal Row 10 Leg Swings/side 5 Ring Rows 10 KBS light A. 3 Sets: 30 sec/side Dragon 20 sec Cobra Stretch 5/side DB Strict Press Light B. 5-7min Build up to the Weight you will use in workout and practice 2-3 sets

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Friday 10.11.19

Prep: 3 Sets: 10 Russian KBS moderate weight 6-8 Hand Release Push Ups 10 Walking Lunges   A. Every 2min x 6 Sets: 5 Hang Power Snatch 95/65 5 Box Jump Step Down 24/20   B. For Time: 15-12-9-6 Cal Row Air Squat rest 5min 3 Rounds 10 Alternating Single Arm DB Hang Clean to

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