October 2025 – CROSSFIT EAST

Friday 20251031

Row 1,000 meters
21 overhead squats
Row 750 meters
15 overhead squats
Row 500
9 overhead squats

Front squat 5-5-3-3-3-1-1-1-1 reps

Additionally, practice planks for 20 minutes.

Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets.

7 dumbbell bench presses
5 L pull-ups

Choose a set of dumbbells heavy enough that you may need to break the 7 reps into multiple sets.

Overhead squat 3-3-3-3-3 reps

Additionally, practice scales for 10 minutes and stretch for another 10 minutes.

Run 400 meters
Rest 2 minutes

Additionally, practice handstands for 10 minutes and stretch for another 10 minutes.

12 thrusters
12 strict pull-ups

Choose a load for the thruster that allows you to complete 12 reps unbroken during the first round, but with difficulty.

Complete as many rounds in 20 minutes of:

1-mile bike
10 double-bodyweight deadlifts

If needed, reduce the load but keep it heavy. The weight should be heavier than your 10-rep max.

Back squat 5-5-5-5-5 reps

Shoulder press 5-3-3-1-1-1 reps
Push Press 5-3-3-1-1-1 reps
Push Jerk 5-3-3-1-1-1 reps

Can you increase load on each lift?

4 snatches
4 overhead squats
4 overhead walking lung steps
20 GHD sit-ups

Use a barbell loaded to ½ your bodyweight.