Workout, Happening, and Updates at CROSSFIT NEWTON

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Gilaad

Tuesday 11.15.22

Below workout is 4 sets A1. Choose One: HSPU – Max Strict + Kip ping HSPU cluster – 1.1.1.1 or 2.2.2.2, :10 sec between each

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Gilaad

Monday 11.14.22

EMOM 14Even min(choose one)1. Squat Clean x 2@70-80%, heavier than last week2. Power Clean x 1 + Front Squat x 3, heavier than last week3.

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Gilaad

Friday 11.11.22

5 Sets Deadlift x 5 Bench Press x 5 Deadlift weight and bench press weight should be challenging, but leave a little in the tank.

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Gilaad

Thursday 11.10.22

EMOM 10 Even Min – Back Squat x 5 Odd Min – coardio *Back Squat should be the same weight across all sets. No heavier

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Gilaad

Wednesday 11.9.22

10 Min Bike :30 Sec Suitcase carry 50′ right Suitcase carry 50′ left + Rest 2 min + 10 Min Row 150 Meters 1 Turkish

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Gilaad

Tuesday 11.8.22

4 Sets A1. Choose One: 1. HSPU – Max Strict + Kipping 2. HSPU Cluster – 1.1.1.1 or 2.2.2.2, :10 sec rest between each double

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Gilaad

Monday 11.7.22

EMOM 14 Even Min (choose one) Squat Clean x 3@60-70% Power Clean x 1 + Front Squat x 3@challenging weight Dumbbell Clean x 6 Odd

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Gilaad

Saturday 11.5.22

Partner Workout Run 800 Together 100 Wall Balls 50 Burpees 50 Wall Balls 25 Burpees Run 800 together All reps between runs are shared

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Gilaad

Friday 11.4.22

Vertical Press + Hinge + Sled4 SetsPush Press x 6Romanian Deadlift x 10Reverse Sled Drag x 100′Rest 2 min Post workout3 SetsDumbbell Trunk rotation x

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Gilaad

Thursday 11.3.22

Choice One:Deload Back Squat5 Sets of 2 Tempo Squats4 sec eccentric, 10 sec pause at bottom Choice Two:5 sets of 2 Tempo Goblet Squats4 sec

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Gilaad

Wednesday 11.2.22

AMRAP 10Farmers carry 50′Sandbag carry 50′ Rest 2 min AMRAP 10Bike 50/35 calsBurpee step-ups in remaining time Rest 2 min 5 Min Ski Erg5 Min

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Gilaad

Tuesday 11.1.22

EMOM 10Choose One:Strict Pull-upsSelf assisted Pull-upsBanded Pull-upsRing Rows + Choice One:Every 5 min x 5Row 250/200 Meters10-15 HSPURun 200 Meters Choice Two:Every 5 min x

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Gilaad

Monday 10.31.22

Choice One: 10 Power Cleans 10 Front Squats 10 Burpees Over Bar Rest 1:1 x 3 About 50-60-% of clean Choice Two: 15 Russian Kettlebell

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Gilaad

Thursday 10.27.22

Choice One: Front Squat Work up to a heavy triple minus 10% x 4-8 Choice Two: 4 Sets  Front Squat x 6 or Goblet Squat

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Gilaad

Wednesday 10.26.22

AMRAP 16 Switching on the min Bike Farmers Hold Ski Erg Sandbag Hold + AMRAP 16 Switching on the min Bike Hollow Hold Row High

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Gilaad

Tuesday 10.25.22

Choice One: Every 4 min x 4 Stagger Stance Romanian Deadlift x 8 each side HSPU x 5-15 reps Deficit if proficient Choice Two: Every

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Gilaad

Monday 10.24.22

Choice One: Every 1:30 x 6 Squat Clean + Hang Squat Clean + Front Squat All Sets@75% or above Choice Two: Every 1:30 x 6

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Gilaad

Friday 10.21.22

Hinge + Vertical Push + Vertical pull4 Sets8 Romanian Deadlifts8 Tempo DB Push Press, 3 sec eccentric on each repPullCardioRest 2-3 min Lifts should be

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Gilaad

Wednesday 10.19.22

AMRAP 162 Turkish Get-ups@ challenging weight20 Hollow Rocks + AMRAP 16Farmers Hold :60 secN-Sit :30 secRow 250/200 or Bike 15/10 Cals Rest 4 min between

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Gilaad

Tuesday 10.18.22

A1. Choose One: 5-8 Tempo Chin-ups, 3 sec eccentric, 2 sec hold at top 6-8 Chin-ups 5-7 Banded Chin-ups A2. Choose One: 6-10 Tempo Ring

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Gilaad

Monday 10.17.22

Compete/Perfom Every 1:30 x 6 Pause snatch deadlift, 4 sec below knee Eccentric lower 3 sec to below knee Hang Snatch Snatch *Catch bar where

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Gilaad

Friday 10.14.22

CompeteVertical Push + Vertical Pull + Cardio 5 Tempo Push Press(3 sec eccentric) + 3 Push Press +1 Jerk3-8 Muscle-ups or 6-15 Chest to barsCardioRest

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Gilaad

Thursday 10.13.22

Compete/Perform Front Squat Work up to a heavy triple Fitness Front Squat or Goblet Squat 4 Sets of 8 Use a challenging weight + Compete/Perform

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Gilaad

Wednesday 10.12.22

Sustain 4 Rounds Run 400 Meters Mixed carry 50 meters each side, KB suitcase carry + DB overhead carry Row 500 Meters 1 min accumulated

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Gilaad

Tuesday 10.11.22

Hinge + Vertical Push Every 4 min x 4 A1. Stagger Stance Romanian Deadlift x 8 each side A2. Choose one: 1. HSPU x 5-15

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Gilaad

Monday 10.10.2022

Compete Squat + Vertical Pull Every 3 min x 5 A1. 1 Pause Squat Clean, Below the knee + 1 Pause Squats Clean, above the

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