CrossFit WOD, November 26, 2020

Thursday

Warm-up
Warm-up
2:00 Bike (Increase pace every :30 starting from EZ)

Into…

4 SETS
10 Scap Push-Ups
10 Push-Up to Down Dog
10 Wall Ball Front Squats
10 Wall Ball Push Press

Into…

1:00 Bike (Increase pace every :15 starting from EZ)

Workout
“TRYPTOPHAN”
7 ROUNDS FOR TIME*
11 Handstand Push-Ups or HR Push-Ups
26 Wall Balls (20/14)|(14/10)
20/15 Cal Bike

*Weight Vest is optional.

(Score is Time)

row: 29/ 21
Warm-up
Mobility

CrossFit WOD, November 25, 2020

Wednesday

Warm-up
Warm-up
2 SETS
:30 Bootstrappers
:30 BW Good Mornings
:30 Scap Push-Ups
:30 Row

Into…

EMOM x 6 MINUTES
MIN 1 – :25 Single Leg Romaniant Deadlift (R) / :25 Single Leg Romanian Deadlift (L)
MIN 2 – :50 Row (EZ → Mod → Hard)

Strength
Deadlift (1×4 / 1×4 / 1×4+)
DEADLIFT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout
Metcon
EMOM x 15 MINUTES
MIN 1 – :45 Max "Deadstop" Sumo Deadlifts (135/95)
MIN 2 – :45 Max Sit-Ups
MIN 3 – :45 Max Cal Row

(Score is Reps)

185/135
Warm-up
Mobility

CrossFit WOD, November 24, 2020

Tuesday

Warm-up
Warm-up
100m Run

Into…

3 ROUNDS*
20 Plate Hops
10 Front Foot Elevated Reverse Lunge**
5/5 Plate Halo
10 Plate Ground to Overhead

Into…

100m Plate Run

*Use a 15/10 LB plate
**Stand on plate, front foot stays on plate and back foot steps off plate for Reverse Lunge.

Following the warm-up, go into your teaching of the movements today.

Strength
Shoulder Press (1×4 / 1×4 / 1×4+)
STRICT PRESS
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure…no more than 6-8.

(Score is Weight)

Workout
Metcon
3 ROUNDS FOR TIME
10 Push Press |(95/65)
20 Box Jumps (24/20)
200m Plate Run (25/15)*

*Hold the plate any way during the run.

(Score is Time)

RX+ 135/95, 45/25 plate
Warm-up
Mobility

CrossFit WOD, November 23, 2020

Monday

Warm-up
Warm-up
2 ROUNDS
10 Up-Downs
10 Groiners
10 BW Squats
5 Push-Ups

Into…

1 ROUND
5 Good Mornings + 5 Kang Squats
10 Elbow Punches + 5 Front Squats
5 Burpees
5 Kip Swings

Strength
Back Squat (1×4 / 1×4 / 1×4+)
BACK SQUAT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout
Metcon
2 SETS
15-12-9
Front Squat (115/75)|(75/55)
Burpee Pull-Up

-Rest 1:00 b/t Sets-

(Score is Time)

CrossFit WOD, November 22, 2020

Sunday

Warm-up
Warm-up
FOR QUALITY (10:00 Cap)
2:00 Bike

Immediately into…

3 SETS
5 Inch Worms
10 Alt. Single Arm Elevated Tempo Push-Ups (21X1)*
10 Tempo Ring Rows (21X1)

*One arm elevated by placing hand on a DB or 2"+ elevated surface and alternating each rep.

Workout
Metcon
EMOM x 20 MINUTES
MIN 1 – :45 Max Cal Bike
MIN 2 – :45 Max Strict Pull-Ups, Strict TTB, or Rope Climb
MIN 3 – :45 Max DB Floor Press (Athlete Choice)
MIN 4 – Rest

(Score is Reps)

Finisher
Metcon
"TABATA"

8 SETS (:20 on/:10 off)
Russian Twists (Weight Optional)

(No Measure)

CrossFit WOD, November 21, 2020

Saturday

Warm-up
Warm-up
3 SETS
20 Pike Shoulder Taps
10 Bootstrappers
5 Inch Worms + Push-up

Into…

TABATA: 4 SETS, :20 ON / :10 OFF
MOVT 1 – Jumping Jacks*
MOVT 2 – PVC Pass Thru**

*Jumping Jacks change to Jump Rope after 1st round: Single Unders, Alt Leg, Double Unders
**PVC Pass Thru changes each round:
1st = PVC Pass Thru
2nd = Single Arm (R) Strict Press w/ DB
3rd = Single Arm (L) Strict Press w/ DB
4th = Alt. DB Snatches

Workout
Metcon
FOR TIME
1 Mile Run

Immediately Into…

2 ROUNDS
80 Double Unders
40 Power Snatch (95/65)|(65/45)
20 Burpees

(Score is Time)

Partner Workout Option
Metcon
IN TEAMS OF 2…

FOR TIME
1 Mile Run

Immediately Into…

2 ROUNDS
160 Double Unders
80 Power Snatch (95/65)|(65/45)
40 Burpees

*Run to be completed together, each partner holding one end of the same jump rope. In the rounds, P1 works while P2 holds plank. Switch as needed.

(Score is Time)

CrossFit WOD, November 20, 2020

Friday

Warm-up
Warm-up
3 SETS
10 Alt Groiners
10 Scap Pull-Ups
10 Scap Push-Ups

Into…

3 SETS
20 Alt Reverse Lunges*
:20 False Grip Ring Row Hold
:20 Ring Support Hold

*Switch to 20 Alt Cossack Squats for last round

Strength
Back Squat (1×6 / 1×6 / 1×6+)
BACK SQUAT
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout
Metcon
AMRAP x 10 MINUTES
20 Alt. Pistol Squats or 40 Air Squats
6 Ring Muscle-Ups*

*Option for 12 Chest to Bar Pull-Ups

(Score is Rounds + Reps)

CrossFit WOD, November 19, 2020

Thursday

Warm-up
Warm-up
3 ROUNDS
15 Jumping Jacks
10 Scap Push-Ups
10 Alt Groiners

Into…

AMRAP x 5 MINUTES
10 Empty BB Strict Press
10 Box Step Ups
10 Burpees

Strength
Shoulder Press (1×6 / 1×6 / 1×6+)
STRICT PRESS
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure…..no more than 6-8.

(Score is Weight)

Workout
Metcon
FOR TIME
21-15-12-15-21
Push Press (115/75)|(65/45)
Box Jump-Overs (20)*

*Both feet must come to the top of the box before coming down.

(Score is Time)

CrossFit WOD, November 18, 2020

Wednesday

Warm-up
Warm-up
2 SETS
25ft (or :20) Toe Walk
25ft (or :20) High Skips
25ft (or :20) High Knees
25ft (or :20) Butt Kickers

Into…

3 SETS
10 Elbow Punches
10 Air Squats
100m Jog

Skill
Metcon
5 SETS FOR QUALITY
3-Position Squat Clean*

*1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean

-Keep Weight Light to Moderate-

(Score is Weight)

Workout
Metcon
AMRAP x 5 MINUTES
7 Hang Squat Cleans (135/95)|(95/65)
100m Run

-Rest 1:00-

AMRAP x 5 MINUTES
5 Hang Squat Cleans (155/105)|(115/75)
100m Run

-Rest 1:00-

AMRAP x 5 MINUTES
Max Hang Squat Cleans (155/105)|(115/75)*

*Every time you drop the bar perform 5 Up-Down Over the Bar. In the first (2) AMRAPs only full rounds count toward score.

(Score is Rounds + Reps)

CrossFit WOD, November 17, 2020

Tuesday

Warm-up
Warm-up
3 ROUNDS
20 Shoulder Taps
5/5 Single Arm DB Plank Row
20 Mountain Climbers

Following the warm-up, review the OH movements for the workout.

Strength
Shoulder Press (Build to a 2RM Strict Press)
ON A 15:00 RUNNING CLOCK…
Build to a 2RM Strict Press*

*Testing week for start of strength cycle

(Score is Weight)

Workout
Metcon
AMRAP x 15 MINUTES
5 DB Renegade Rows (50/35)|(35/20)
15 DB Push Press
200m Run*

*Run increases by 100m every round, 200-300-400 etc…

(Score is Rounds + Reps)