CrossFit WOD, November 11, 2021

Thursday

Warm-up
Warm-up
100m Jog
Into…
2 SETS*
6 Box Step-Ups (workout height)**

*SET 1 unweighted if needed / SET 2 add weight if you plan on using it during the workout.

**During the Step-Ups, think about a solid plant of the foot to the box then driving strong and stable to pull the trail leg up. If you need assistance in the stand, place both hands on the thigh on the front leg and push as you stand to bring the second leg to the box. Practice counting every 5 or 10 reps out loud when you reach the top of the box.

Workout
Metcon
"CHAD"

FOR TIME
1000 Box Step-Ups (20)*

*45/35 added in weight – ruck, plate, vest, or DB
**750/500/250/100 reps are all options for completion

(Score is Time)

Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Legs or 5:00 EZ Pedal

(No Measure)

CrossFit WOD, November 10, 2021

Wednesday

Warm-up
Warm-up
AMRAP x 7 MINUTES
100m run
:45 Plank
8 Scap Pull-Ups*
8 Up-Downs*
:30 Rest

*Round 2: 8 Kip Swings / 8 Strict Burpees (w/ Push-Up)
Round 3 & Beyond: 8 Kip Swings or Pull-Ups / 8 Burpees

Then prep with Line Drills (25’ each movement)…

Knees to Chest
Heels to Butt
Toe Walk
Heel Walk
High Knees
Butt Kickers
Karaokes (Down and Back)

Workout
Metcon
5 ROUNDS FOR TIME
400m Run
21 Sit-Ups*
15 Pull-Ups
9 Burpees

*GHD Optional

(Score is Time)

CrossFit WOD, November 9, 2021

Tuesday

Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – :40 Single Unders*
MIN 2 – 10 Cossack Squats + 10 Slow Air Squats
MIN 3 – :40 Inchworm + Push-Up
MIN 4 – 8 Barbell Deadlifts + 8 Barbell Muscle Cleans

*Switch to DU in the Second Round

Strength
Back Squat (5-5-3-3-3*)
*Start Moderate and Build to Moderate Heavy

(Score is Weight)

Workout
Metcon
AMRAP x 12 MINUTES
10 Back Squat @ 60% of Final Weight Used*
50 Double Unders

*Bar comes from the floor.

(Score is Rounds + Reps)

Cool Down
Warm-up
FOR RECOVERY
3:00 Olympic Wall Squat
2:00 Frog Stretch

(No Measure)

CrossFit WOD, November 8, 2021

Monday

Warm-up
Warm-up
2 Sets (8:00 Cap)
10 Cat Cows
10 Moose Antlers
10 Push-Up to Pike
10 Alt. Groiners

Into…

2 Sets
7 Barbell Deadlifts
7 Barbell High Pulls
7 Elbow Punches
7 Barbell Strict Press

Strength
Metcon
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:

2 TNG Power Cleans
+
1 Shoulder to Overhead

(Score is Weight)

Workout
Grace
For Time:
30 Clean and Jerks, 135# / 95#

CrossFit WOD, November 7, 2021

Sunday

Warm-up
Warm-up
200m Run

Into…

3 SETS
8 I.Y.T’s*
8 Alt. Box Step-Ups

*Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of I.Y.T. with your arms…like the YMCA Dance! 1 REP = I + Y + T

Workout
Metcon
3-4 SETS FOR QUALITY
10 DB Bent Over Row (Athlete Choice)
20 Single DB Crush Grip Curl
20 Alt. DB Slides
10 Single DB Lateral Box Step Overs (20)*
1:00 Plank Option**

-Rest 1:30 b/t Sets-

*Hold DB in the Goblet Position
**Each Set must be a different plank option…
Plank Option 1: Weighted Plank
Plank Option 2: Side Plank (L/R)
Plank Option 3: Reverse Plank

(No Measure)

Finisher
Metcon
FOR TIME
100 Russian Twists*
30 V-Ups

*Each side is 1 Rep.

(Score is Time)

CrossFit WOD, November 6, 2021

Saturday

Warm-up
Warm-up
2 SETS (5:00 MAX for Both Parts)
30 Single Unders
10 Glute Bridges
10 Scap Push-Ups

Into…

2 SETS
30 Big Jump Single Unders (or…30 Double Unders)
10 KB Deadlifts
10 KB Upright Row

Strength
Bench Press (5-Rep Heavy )
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Bench Press

(Score is Weight)

Workout
Metcon
FOR TIME
100 Double Unders
50 Push-Up
75 Double Unders
25 Push-Ups
75 Russian KB Swing (70/53)|(53/35)
50 Double Unders
50 Push-Ups
25 Double Unders
25 Push-Ups

(Score is Time)

KG KB: (32/24)|(24/16)

Partner Workout Option
Metcon
IN TEAMS OF 2…

FOR TIME
200 Double Unders
100 Push-Up
150 Russian KB Swings (70/53)|(53/35)
100 Push-Ups
200 Double Unders

*P1 works while P2 rests. Split reps as needed. Resting Partner must hold the KB in suitcase grip in either hand. KB can never touch the ground the entire workout. During the KB Swings, resting partner must hold Push-Up Plank. If KB touches the group, both partners must stop workout and run 100m.

(Score is Time)

KG KB: (32/24)|(24/16)

CrossFit WOD, November 5, 2021

Friday

Warm-up
Warm-up
2 ROUNDS
20 Jumping Jacks
10 PVC Pass Throughs
10 BB Wide Grip Bent Over Row

2 ROUNDS
5 BB Slow Snatch Deadlift
5 BB Snatch Grip Behind Neck Press
10 Controlled Kip Swings

Strength
Metcon
EMOM x 5 MINUTES
1 Snatch Deadlift
+
1 Hang Power Snatch (Below the Knee)
+
1 Power Snatch

*Weight stays Moderate for all sets. Should be close to workout weight.

(Score is Weight)

-Rest 2:00 b/t Part 1 & Part 2-
Metcon
ON A 5:00 RUNNING CLOCK…
Practice BMU Skill or Find Adjustment for Workout

(No Measure)

Workout
“POWER PLUS AMANDA”
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up

-15:00 Hard Cap-

CrossFit WOD, November 4, 2021

Thursday

Warm-up
Warm-up
4:00 LINE DRILLS (Walking 25’ out / 25’ back…each movement)
Knees to Chest
Heels to Butt
Figure 4
Lunge with a Twist
Toe Walk
Heel Walk

4:00 LINE DRILLS (Running 25’ out / 25’ back…each movement)
High Knees
Butt Kickers
Single Leg Hop (L)
Single Leg Hop (R)
50m Run (Light-Mod Pace)
50m Run (Mod-Fast Pace)

Into…

2-3 ROUNDS (4:00 Cap)
10 Wall Ball Push Press
10 WB Front Rack Lunges
10 Box Step Overs

Workout
Metcon
AMRAP x 20 MINUTES
400m Run
30 Wall Balls (20/14)|(14/10)
20 DB Suitcase Lunges (50/35)|(35/20)
10 Box Jump Overs (24/20)

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)
KG DB: (22.5/15)|(15/10)

Optional Finisher
Metcon
FOR QUALITY
400/200 Alt. Box Step-Ups (20)*

Week 5 of 6 — "Chad" Extra Credit

*No Weight Vest Option today.

(No Measure)

CrossFit WOD, November 3, 2021

Wednesday

Warm-up
Warm-up
AMRAP x 8 MINUTES
:45 Bike*
:30 Hollow Hold (Alt. each round with Quad Hold)
10 Scap Pull-Ups
10 Ring Rows
10 Up-Downs**

*Athletes increase the pace each round
**Option to switch to Burpees at 4:00 mark

Skill
Metcon
EMOM x 8 MINUTES
MIN 1 – :50 Rope Climb Practice Option*
MIN 2 – :50 Quad Hold or Hollow Hold

Rope Climb Practice Options…
Rope Pull-Ups
Rope Hanging Knee Raise
Clamp to Stand
Rope Climb

(No Measure)

Workout
Metcon
4 SETS EACH ON A 4:00 RUNNING CLOCK…
30/24 Cal Bike
2 Rope Climbs or 10 Strict Pull-Ups
Burpees (Athlete Choice on Number)*
Rest in Time Remaining…

-No Additional Rest b/t Sets-

*Athletes can choose 8, 10, 12, 14, or 16 Burpees. Goal is at least :30 rest before next set.

(Score is Slowest Set)

CrossFit WOD, November 2, 2021

Tuesday

Warm-up
Warm-up
2 SETS (8:00 Cap…get as far as you can!)
1:00 Row @ Mod Pace
8 Cat-Cow
8 Arm Haulers
8 Alt. Side Lunges

Into…

2 SETS
:30 Row @ Hard Pace
10 Single DB Front Squats
10 Single DB Strict Press

COACHES NOTE — After completion of the Warm-Up…DBs can go away and Barbells come out for Teaching.

Strength
Metcon
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Thruster-Jerk

(Score is Weight)

Workout
Metcon
FOR TIME
1000/800m Row
15 Thruster-Jerk (155/105)|(115/75)
750/500m Row
21 Shoulder to OH

(Score is Time)

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