CrossFit Pre-Party Front Squat 5×5 Party For Time: 50 Wall Balls (L1 – 14/10) (L2 – 20/14) 15 Cleans* (L1 – 95/65) (L2 – 135/95) 40 Wall Balls 10 Cleans 30 Wall Balls 5 Cleans *Can do squat or power cleans. Hybrid Part One Perform all movements with two kettlebells of the same weight (1 in each hand) 12 min AMRAP: 30 Russian swings 20 Kettlebell front squats 150m farmer carry 50m walking lunge Part Two 8 Rounds for Reps: 20 sec ME Mountain climbers 10 sec REST 20 sec ME Plate sit-ups 10 sec REST YS/X E2MO2M for 24 min, alt: (6 Rounds) A. 5 goblet squats 100m run B. 10-15 wallballs 5-10 push-ups You’ll perform 5 goblet squats, then sprint 100m, then rest for the remainder of the 2-minute period. Once the two-minute period is up, you’ll perform the wall balls and push-ups, and rest for the remainder of that 2-minute segment. Continue until you’ve performed each couplet six times.
CrossFit Pre-Party Squat Snatch 6×3 3 second pause at the bottom of the squat in each rep Add weight after each successful set Party For Time: 120 Doubleunders 60 Pull-ups 60 Power Snatches (L1 – 65.45) (L2 – 95/65) 120 Doubleunders Hybrid Part One Overhead banded kettlebell fat bar carry 6x25m AHAP Compare to 10/24, and try to increase load, if possible Part Two 5 Rounds for Reps: 30 sec ME battle rope 30 sec REST 30 sec ME stone-to-shoulder 30 sec REST 30 sec ME pull-up 30 sec REST YS HIIT EMOM 24, alt: a) 6 power snatches b) 6 overhead squats c) 6 strict pull-ups d) ME double-unders in 45 sec
CrossFit Pre-Party Running/rowing drills Party “Jerry” For Time: 1 Mile Run 2000 Meter Row 1 Mile Run Hybrid Part One Zercher Squat 4×6 Compare to 10/25 Part Two For Time: 800m Sandbag run 40 burpees 40 toes-to-bar 40 wall ball shots 40 hip extensions 40 med ball sit-ups 800m Sandbag run YS/X For Time: 1000m row 800m run 20 burpees REST 5:00 For Time: 800m row 400m run 15 burpees REST 4:00 For Time: 600m row 200m run 10 burpees
CrossFit & Hybrid Pre-Party Fat Bar Banded Kettlebell Overhead Squats 6×4 Add weight after each successful set Party In teams of two: “YSCF Halloween WOD” 15 min AMRAP: 31 Pumpkin Cleans 31 Pumpkin Tosses* 400m Pumpkin Run** *For toss, partners are 5 feet apart. Any team that drops the pumpkin receives a 31-burpee penalty, which each partner must complete. **Must carry pumpkin on run. Can switch partners any time. YS HIIT 4 Rounds for Reps*: 1:30 min AMRAP: 6 power cleans 12 wallballs REST 1 min 1:30 min AMRAP: 6 push press 12 medball cleans REST 1 min 1:30 min AMRAP: 6 front squats 12 push-ups REST 1 min *You’ll perform the first 1.5-minute AMRAP, then rest 1 minute before performing the second. Once you’ve performed all three AMRAPs, begin again with the first one. Continue until you’ve completed each AMRAP four times.