WHEN – This Saturday November 1st. Doors open at 1100. Workout heats start at 12pm. We will have food and drinks available and also encourage you all to bring stuff as well. We will keep it potluck style. The party is from 12pm-3pm, maybe longer.
WHAT IS THE WORKOUT? – The workout of the day is as follows and will have scales provided. Teams of 4 can be pre-arranged or you can just show up early and we can set you up with teammates. Heats will be based on a first come basis.
The workout consists of a 30-calorie row, 30 bar-facing burpees and 30 hang cleans.
Each athlete performs as a relay:
30 hang cleans @ 135/95#
SHOULD I WEAR A COSTUME? – Hell yeah! Throw something together last minute or go all out. Either way we want to see some Halloween spirit!
CAN I BRING FRIENDS, FAMILY AND KIDS? – Absolutely!
It’s John’s last week at TakeOver. Farewell good buddy!
Reminder: This Saturday is our “Hollow-Opening” at CTO. We are officially opening the new space and breaking it in with a four person team workout. Huge bonus points are given to those in costume. Afterwards hangout and enjoy some refreshments at our Halloween social. The doors open at 1130am with heats starting up around 12pm. Friends and family are welcome to attend.
Workout of the day
10 minutes of practice – Power Snatch + Overhead Squat (keep in light, focus on foot position in the catch)
18 Minute Amrap of:
10 Push Jerks 115/75#
10 Kettlebell Swings 1.5/1 pood
10 Box Jumps 24/20″
*post scores to comments.
Basic: Deadlift 5rm, Chin-ups 3 x max effort, 100 Banded Good Mornings
Intermediate: Deadlift 1rm, 2 x max effort Handstand Pushups
10 minute Power Snatch practice – from the floor, keep it light.
Partner Workout: Teams of two
Complete 6 rounds of –
5 Deadlifts 245/170# + Deadlift hold at the top position
20 Double Unders while partner holds deadlift
5 Deadlift 245/170#
20 Double Unders
50′ Bear Crawl (Both partners together)
**Partner 1 completes 5 deadlifts and holds the fifth rep at the top position. Partner 2 then completes 20 double unders. Partner 2 can not start double unders until partner 1 begins hold at the top of the fifth rep. After partner 2 completes 20 double unders they switch. When both partners have completed a set of deadlifts and double unders the two complete a 50′ bear crawl together to finish the round.
Basic: Back Squat 3×5 (+5#) , Pull-ups 3 x max effort , 60 Hollow Rocks