CrossFit WOD, November 21, 2021

Sunday

Warm-up
Warm-up
3 SETS FOR QUALITY (ON A 6:00 RUNNING CLOCK)
5 I.Y.T.’s*
10 Tuck-Ups or V-Ups (Feet may not touch the floor)
20 Mountain Climbers**

*Use a pair of light change plates or DBs.
** L + R = 1 Rep

COACH NOTE — From here, move into teaching the TTB and progressing through a DB Push Press timing drill.

Workout
Metcon
10 ROUNDS FOR TIME
8 DB Push Press (50/35)|(35/20)
8 Toes to Bar
200m Run

(Score is Time)

KG DB: (22.5/15)|(15/10)

Cool Down
Metcon
FOR RECOVERY
1:30 Plantar Smash (R)
1:30 Plantar Smash (L)
1:30 Banded Shoulder Distraction (R)
1:30 Banded Shoulder Distraction (L)

(No Measure)

CrossFit WOD, November 20, 2021

Saturday

Warm-up
Warm-up
AMRAP x 5 MINUTES
5 Clean Deadlifts
5 Hang Muscle Cleans
5 Scap Push Ups
5 Air Squats

*At 2:30, upgrade to the following AMRAP:
5 Hang Power Cleans
5 Knee Push Ups
5 Jumping Squats

Strength
Metcon
ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy Complex:
2 Power Cleans
+
1 Hang Clean*

*Option for Hang Power or Hang Squat

(Score is Weight)

Workout
The Chief
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Partner Workout Option
Metcon
IN TEAMS OF 2…

5 SETS*
AMRAP x 3 MINUTES
3 Power Cleans (135/95)|(95/65)
6 Push-ups
9 Air Squats

-Rest 1:00 b/t Sets-

*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 3 Power Cleans, P2 performs 6 Push-Ups, P1 performs 9 Air Squats, P2 performs 3 Power Cleans and so on…

(Score is Rounds + Reps for Each Set)

*Start the AMRAP over for each set

KG BB: (60/42.5)|(42.5/30)

CrossFit WOD, November 19, 2021

Friday

Warm-up
Warm-up
EMOM x 6 MINUTES
Min 1 – :40 Lung + Lunge + Squat
Min 2 – 10 Slam Ball Deadlift + 10 Slam Ball OH Press
Min 3 – :40 Shoulder Taps

Into…

EMOM x 6 MINUTES
Min 1 – :40 Box Step Overs
Min 2 – 10 Slam Ball G2O + 5 Tuck Jumps
Min 3 – :40 Slow Deadbugs

Workout
Metcon
FOR TIME*
50 Box Jump Overs (24/20)
100 Sit-Ups**
25 Box Jump Overs
50 Sit-Ups

*Every 1:30 Beginning @ 0:00, perform 10 Slam Balls (30/20)|(20/10)
**SB Weighted Optional

(Score is Time)

KG SB: (15/10)|(10/5)

Cool Down
Warm-up
FOR RECOVERY
2:00 Down Dog
2:00 Twisted Cross (R)
2:00 Elbow to Instep (R)
2:00 Twisted Cross (L)
2:00 Elbow to Instep (L)
1:00 Knee Hug (R)
1:00 Knee Hug (L)

(No Measure)

CrossFit WOD, November 18, 2021

Thursday

Warm-up
Warm-up
:30 Bike (Easy)
:30 Bike (Legs Only)
:30 Bike (Arms Only)
:30 Bike (Mod)

2 ROUNDS
:10 Ring Support Hold
8 Ring Rows
6 Frog Jumps (Pause in Plank)

1:00 Bike (Mod-Hard)

2 ROUNDS
4 DB/KB Swing + 4 DB/KB Clean + 4 DB/KB Push Press (R)*
4 DB/KB Swing + 4 DB/KB Clean + 4 DB/KB Push Press (L)
6 Up-Downs

*Athletes — Perform all DB/KB reps on one arm before moving to the other arm

Skill
Metcon
ON A 12:00 RUNNING CLOCK…
Practice Strict RMU

*Strict RMU Options…
Ring Support Hold
False Grip Pull-Up
Strict RMU Transition
Negative Strict RMU

(No Measure)

Workout
Metcon
EMOM x 10 MINUTES
MIN 1 – :45 Max Ring Muscle-Ups
MIN 2 – 10/8 Cal Bike

(Score is Total Muscle-Ups)

-Rest 3:00 b/t Part 1 & 2-
Metcon
EMOM x 6 MINUTES
MIN 1 – :45 Max Up-Downs
MIN 2 – 12/10 Max Cal Bike

(Score is Lowest Reps of Up-Downs)

RMU Option 1: Strict Pull-Ups
RMU Option 2: Burpee Pull-Ups

CrossFit WOD, November 17, 2021

Wednesday

Warm-up
Warm-up
2 Rounds
1:00 Row (ez)
10 Groiners
10 bootstrappers
10 Elbow Punches

Into

2 Rounds
:45 Row (mod)
10 Med Ball Front Squats
10 Med Ball Push Press
10 Bird Dogs

Strength
Front Squat (3×5*)
Tempo (32X1)

*Weight stays Moderate across all sets.

(Score is Weight)

Workout
OPEN 19.1
AMRAP x 15 MINUTES
19 Wall Balls (20/14)|(14/10)
19 Cal Row

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

CrossFit WOD, November 16, 2021

Tuesday

Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – 100m RUN @ MOD PACE
MIN 2 – :35 Single Unders + 10/10 Ankle Roll Outs
MIN 3 – 12 KB Deadlifts + Max Bootstraps
MIN 4 – :20 Hollow Hold + :20 Superman Hold Hold

Extended Warm-up
Metcon
EMOM x 9 MINUTES
MIN 1 – 2 Turkish Get-Ups (R) (Athlete Choice)
MIN 2 – 2 Turkish Get-Ups (L)
MIN 3 – :45 Double Under Practice

(No Measure)

Workout
Metcon
FOR TIME
400m Run

Immediately Into…

10-20-30-40-50
Russian KB Swings (53/35)|(35/26)
Double Unders*

Immediately Into…

400m Run

(Score is Time)

*Unbroken DU Optional

KG KB: (24/16)|(16/12)

CrossFit WOD, November 15, 2021

Monday

Warm-up
Warm-up
With an empty barbell…
30 Barbell Hops
10 Alt. Groiners
10 Strict Press
30 Mountain Climbers
10 Alt. Groiners
10 Glute Bridge-Ups
30 Alt. Lunges (no barbell)
10 Pike to Push-Up
:10 OH Active Barbell Hold

*After the warm-up, start building weight for your Back Rack lunges & working the HS Skill or options for Movement 2 of the strength session.

**Coaches Note — have the athletes start the warm-up with the barbell hops, demo 1-2 reps of each movement AS THEY go down the. Have them follow along as you demo. Do not go over all the movements prior…demo and teach as you go.

Strength
Metcon
4 SETS
6/6 Back Rack Reverse Lunges (Athlete Choice, Heavy)
Movement 2 = Athlete Choice*

*Options for Movement 2…
5-7 HSPU Prep Reps
2-3 Wall Walks
:30-:60 HS Wall Hold

(Score is Weight)

Workout
Metcon
AMRAP x 13 MINUTES
10 Alt. Front Rack Lunges (155/105)|(115/75)*
10 Strict Handstand Push-Ups
10 Strict Pull-Ups or Ring Rows

*Option to go heavier.

(Score is Rounds + Reps)

KG BB: (70/47.5)|(52.5/35)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Legs + Upper Back

(No Measure)

CrossFit WOD, November 14, 2021

Sunday

Warm-up
Warm-up
ON A 8:00 RUNNING CLOCK…
1:00 Row (EZ)
1:00 Row (Moderate)

Immediately Into…

2 SETS (5:00 Cap)*
10 Alt. Groiners
10 Hang Position to Tall Shrug
10 PVC Pass Throughs (Wide Grip High Pulls in Set 2)
10 Behind the Neck Snatch Grip Shoulder Presses

*Set 1 w/ PVC & Set 2 option for Barbell

Workout
Metcon
FOR TIME
10-9-8-7-6-5-4-3-2-1*
Hang Power Snatch (115/75)|(75/55)
Burpee Over Bar

*Perform 1,2, or 3 Bar Muscle-Up after each full set. Must be unbroken.

(Score is Time)

KG BB: (52.5/35)|(35/25)

BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: 2, 4, or 6 Chest to Bar Pull-Ups

Optional Finisher
Metcon
3 SETS
10/10 Single Leg Weighted Glute Bridge
1:00 Hollow Hold*

*Weighted Optional

(No Measure)

CrossFit WOD, November 13, 2021

Saturday

Warm-up
Warm-up
AMRAP x 4 MINUTES
9 Barbell Sumo Deadlifts
6 Barbell High Pulls
3 Barbell Strict Press
3 Barbell Front Squats

-1:00 Rest-

AMRAP x 3 MINUTES
:30 Row
6 Wall Balls
3 Box Jumps

Workout
Metcon
"FIGHT GONE BAD"

3 ROUNDS FOR MAX REPS
1:00 Wall Ball (20/14)|(14/10)
1:00 Sumo Deadlift High Pull (75/55)|(45/35)
1:00 Box Jump (20)
1:00 Push Press
1:00 Row for Cals

-1:00 Rest b/t Rounds-

(Score is Reps)

KG WB: (9/6)|(6/5)
KG BB: (35/25)|(30/20)

Partner Workout Option
Metcon
IN TEAMS OF 2…

5 ROUNDS FOR MAX REPS
1:00 Wall Ball (20/14)|(14/10)
1:00 Sumo Deadlift High Pull (75/55)|(45/35)
1:00 Box Jump (20)
1:00 Push Press
1:00 Row for Cals

-1:00 Rest b/t Rounds-

*Partner 1 Works for :30 while P2 Rests. Partners alternate working every :30.

(Score is Reps)

KG WB: (9/6)|(6/5)
KG BB: (35/25)|(30/20)

CrossFit WOD, November 12, 2021

Friday

Warm-up
Warm-up
CHIPPER STYLE WARM-UP
2 SETS
100m Run
10 Up-Downs
10 Air Squats
10 Scap Pull-Ups
10 Scap Push-Ups
5 Inch Worms + Push-Up

Options to switch it up in Round 2…
100m Run
8 Lunge + Twist
8 V-Ups
8 Kip Swings
8 Knee Push-Ups
4 Burpees

Extended Warm-up
Metcon
EMOM x 8 MINUTES
MIN 1 – :45 Bike @ Moderate Pace
MIN 2 – :45 Flow Stretching*

*Up to athlete’s discretion. Stretch what feels best, but continue moving through stretches for :45.

(No Measure)

Workout
Metcon
AMRAP x 25 MINUTES
15/12 Cal Bike
15 Hand Release Push-Ups
200m Run
15 Toes to Bar
1:00 Push-Up Plank

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)