🔷 2020 Fall Brawl has come to an end.  What a great 3 weeks of fitness and fun so let’s plan to do it again next year!  Get ready for the next big competitive event which will be the CrossFit Open starting in February of 2021.

🔷 Sign up for the Baton Rouge Turkey Trot 5k if you want to log a run before eating too much on Thanksgiving!

Final night of Fall Brawl!

 

Programming

-Monday-

Push Jerk strength then a triplet of Dumbbell Snatches, Toes-t0-Bar, and Box Jump Overs.  Lower rep scheme to keep you moving steady through this AMRAP.

 

-Tuesday-

Hang Clean doubles for strength work then a short and fast couplet of Hang Clean & Jerks and Wall Balls.  Higher heart rate for a shorter duration on this one.

 

-Wednesday-

Back Squat triples then a few rounds of 400m Runs, Deadlifts, and Chest to Bar Pull Ups.  Be smart pacing that first round then push as able.

 

-Thursday-

Bench Press strength then a longer workout building volume on Double Unders, Russian Ketttlebell Swings, and Push Ups.

 

-Friday-

Weighted Pull Ups then an interval workout with 500m Rows, Air Squats, and Burpees.

 

-Saturday-

Partner workout alternating full rounds of 200m Runs and Power Snatches.