CrossFit / Fri, Oct 10

Coach Ivan
Oct 10, 2025
1 min read

Pre WOD Strength

5 Sets of 5 Back Squat @ 65% of Max

WOD/Rx

20 MIN AMRAP

7 rounds: 2 min on / 1 min off

40-30-20-10

Calorie Row

Burpees Over-the-Rower

Ab Mat Sit Ups

WOD/Scaled

20 MIN AMRAP

7 rounds: 2 min on / 1 min off

35-25-15-5

Calorie Row

Burpees Over-the-Rower

Ab Mat Sit Ups

Recent Posts

See All

Monday March 16th-Saturday March 21st CrossFit

Don't forget to post your CrossFit Open Score Monday March 16th before 5pm Congratulations on competing in 2026 CrossFit Open. Next up is Semifinals! Monday March 16th enjoy a beverage after 4:15pm an

Strength | March 16 - 20

WEEK 5 – HIGH VOLUME HYPERTROPHY DAY 1 – LOWER BODY POWER + HYPERTROPHY A) Box Jumps (Primer) 4×3 Explosive, full reset between reps B) Back Squat 5×10 @ 75% Back Squat 1RM Controlled 2 sec descent Re

Olympic Lifting | Sat, March 14

Olympic Lifting Technique Day Part 1 – Quick Prep / Accessory (8–10 min) 3 Rounds (not for time) • 10 PVC Pass Throughs • 10 Air Squats • 8 Empty Bar Romanian Deadlifts • 6 Front Squats (empty bar) Fo

4 Comments

Rated 0 out of 5 stars.

No ratings yet

Adrian Van Poppel

Oct 11, 2025

225# squats

Shortened to 30/20/10

Nick Vay

Oct 10, 2025

253 Rx

joetorrano

Oct 10, 2025

234 Reps, Rx

Edited

Jonathan Shores

Oct 10, 2025

Changed the workout because triceps are shot

40-30-20-10

Cals on Row

DU’s

Sit Ups

13:23