Split Squat / Bench Press Superset
A1) Front Foot Elevated Kettlebell Rack Split Squat:
3-4 x 10-12
A2) Single-Arm Dumbbell Bench Press:
3-4 x 10-12
Performed as a superset. Work up to a challenging set or two on each exercise.
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Week 3 of 4
5 Rounds or 20 Minutes for Quality:
50 Jump Rope Alternating Foot Steps
8-12e Side Plank Rotations
10-16 Alternating Archer Ring Rows
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Open Intramural League Rankings: Week 3 Results
Here’s a very Halloween edition of The Update Show, in which Coaches Brett, Keith, David spookily fill you in on the Open Intramural League standings and other ghoulish stuff pertaining to the CrossFit Open. Terrifying!
Current Ranking – Team – Overall Average
1. The SMurphs: 21.97
2. Black Jacked: 22.61
3.The Pumpkin Spiced Lat-Days:23.97
4. Tyrannosaurus Flex: 24.47
5. Muscle-Up Buttercups: 24.69
What will happen next? To find out, join us tonight starting at 7:00pm for our fourth Friday Night Lights event of the season. Everyone is welcomed to participate.
Go HERE to sign up for a heat!
Please note that we’ll be offering 4:30pm and 5:30pm classes on Friday nights throughout the Open, but Friday 6:30pm classes will be cancelled. Because Friday is no longer a scheduled rest day, we’ll be running the Open Workouts only during Friday Night Lights and Saturday group classes. You can, of course, also do the workouts during Open Gym.
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