Pic courtesy of the2States.
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Monthly Archives: October 2025
20251003
Warmup:
400m jog
Heal2Toe 30’
Spider-Man Lunge 30’
Side Lunge 30’ and back
10 Air Squats
Then…
On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Kipping Knee Raise, Toe2Bar
Then…
Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Push Press, Push Jerk, Split Jerk
WOD:
Service Cup – WOD 4
Part 1
AMRAP 10:
5 Hang Clean & Jerks (115/80)
10 Back Squats
15 Toe2Bars
Then, part 2
5 Min to find 1RM Clean
Video courtesy of Mayhem Athlete.
We finish up the Service Cup with a two-parter. Aim for 5+ rounds in part 1. Remember, part 2 begins right as the clock hits the 10 Min mark. You should be good and warmed up for the Clean & Jerk, so feel free to make your first attempt be in the 75-80% range of your current 1RM. Then, feel out how you want to keep jumping up during those 5 min.
Scaling Options:
Bar weight -> 95/65 -> as needed
Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups
Cool Down:
Cobra Pose – 2 Min
Spider Man Lunge hold – 2X :30 per side
20251002
Warmup:
1 Min Row
10 Spider-Man Stretches
10 Kickers per leg
10 Scorpions
10 Heal2Toe
8 Box Step overs
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
S/S/S:
Front Squat
5,4,3,2,1
Add weight ea set
Video courtesy of CrossFit HQ.
Last time hitting our Front Squats prior to the 5X5 re-test. Look to start with a heavy set of 5, then an even heavier set of 4, then an even heavier triple, then an even heavier double, and then finish with the heaviest single for the day. If that becomes a new 1RM, then cool!
WOD:
Service Cup – WOD 3
6 Rounds For Time:
8 Dual DB Box Step Overs (50/35) 20” box
12 Single DB Snatches
48 Double Unders
Time Cap – 20 Min
Video courtesy of Mayhem Athlete.
6 Rounds is a lot of work. So, use the first round to feel out your pace and then aim to keep the same pace each round.
Scaling Options:
DB weight -> 35/25 -> as needed
Box height -> 16” -> as needed
Double Unders -> 96 Single Unders
Cool Down:
Tabata Roll Out – spend :20 per body section, take :10 break between sections
20251001
Warmup:
3 Sets:
1:00 Row
10 Dual DB Deadlifts
25’ 1-arm DB OH carry ea side
10 Dual DB bent over row
10 1-DB Goblet Squat
S/S/S:
EMOM for10 Min:
Odd Min – :30 Max Strict Pull Ups
Even Min – Complete :25 Hold at Top of Pull Up
Video courtesy of CrossFit Speed.
Continued work on our bodyweight pulling strength. While we want max reps in the odd minutes, this does not mean unbroken. Aim for good chunks of reps coming off the bar about 2 or 3 before failure. In the hold minutes, keep the lats engaged to give the arms a little break.
WOD:
Service Cup – WOD 2
AMRAP 20:
20/16 Cal Row
50’ Dual DB Farmer Carry (50/35)
-Add 50’ to Farmer Walk every Round
*50’ Farmer Walk = 25’ down and 25’ back
Video courtesy of Mayhem Athlete.
Make no mistake, this one if going to tax your grip! That said, try to limit how much your grip the rower handle in the row pieces. Use more legs and hip to move so that rms aren’t totally fired during the farmer walk.
Scaling Options:
Strict Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
DB weight -> 35/25 -> as needed
Joint Strike CrossFit 