CrossFit WOD, November 27, 2020

By WODs

201127

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Back Squat (E2MOM x 5, 4 Reps)
Every 2 minutes for 5 rounds, perform 4 Back Squats increasing the weight each round. Maintain form and positions and increase the weight each round. Record your heaviest 4 reps.

Metcon
201127 (Time)
For time: 12 Min Cap

20-16-12-8-4
Barbell Front Rack Lunge
Lateral Bar Hops
*50m DBall Carry after each set.

Rx = 75/55# Barbell + 70/50# DBall
Rx+ = 95/65# Barbell + 100/70# DBall

* STIMULUS * Choose a weight you can ideally stick with unbroken for the lunges. Same for the DBall carry.

Mods –
1.) Lunge weight/unweighted
2.) Lateral Bar step overs
3.) DBall weight

Extra Work
Rear Leg Elevated Split Squats (3 x 8-10 each leg)
Complete 3 sets of 8-10 reps each leg. Perform with a pair of DB held at hips or unweighted

CrossFit WOD, November 28, 2020

By WODs

201128

Warm-up
Warm-up
Coach’s Choice

Metcon
201128 (5 Rounds for reps)
25 Min EMOM:

Min 1 – 12 Alternating DB Snatch 35/20#
Min 2 – 10 Pull-ups
Min 3 – :30 sec Forearm Plank
Min 4 – Max Cal Bike
Min 5 – REST

Rx+ = 14 Snatch @ 50/35# + Chest to Bar Pull-ups

* STIMULUS * Utilize the entire minute to accumulate calories. Challenge yourself on the pull-ups.

Mods –
1.) Snatch weight
2.) Banded/rack Pull-ups
3.) Hand plank

CrossFit WOD, November 23, 2020

By WODs

National Espresso Day

Warm-up
Warm-up
Coach’s Choice

Gymnastics
Metcon (3 Rounds for reps)
9 Min EMOM:

1 – Hallow Lat Pull-down x 10
2 – Bent Over DB Fly x 10
3 – 15 Double Unders or 10 Attempts

* Same band all 3 sets. Maintain hollow for each rep
** Same pair of DB for all 3
*** Warm-up your doubles

Metcon
National Espresso Day (AMRAP – Rounds and Reps)
10 Min AMRAP:

2 Toes to Bar
10 Double Unders
4 Toes to Bar
20 Double Unders
6 T2B
30 Double Unders
8 T2B
40 Double Unders
10 T2B
50 Double Unders
12 T2B
60 Double Unders
etc…

* STIMULUS * Stay steady on the rope and start to break up T2B around the 10’s

Mods –
1.) Kipping knee-ups
2.) 20/30/40/50/60/etc… Singles

Extra Work

CrossFit WOD, November 24, 2020

By WODs

201124

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Power Clean (E2Mx5, 3 Reps Touch and Go)
Every 2 minutes for 10, perform 3 Power Cleans Touch and Go. Reset at the thighs for each rep. Increase the weight each round to your comfort level and record your heaviest 3.

Metcon
201124 (4 Rounds for reps)
4 Rounds for reps:

In 3 minutes complete
400m Run
Max Power Cleans in remaining time

Rx = 135/95#
Rx+ = 155/105#

* STIMULUS * Run weather permitting. Modify to 500/450m Row if needed. Stay consistent on the cardio and smooth on the barbell.

Mods –
1.) 400m Ski/1200m Bike
2.) Clean weight

Extra Work

CrossFit WOD, November 25, 2020

By WODs

201125

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Strict Press (E2M x 5, 4 Reps)
Every 2 minutes for 5 rounds, perform 4 Strict Press off the rack. Increase the weight each round, maintain form and tension, record your heaviest 4.

Metcon
201125 (Time)
6 Rounds for time: 15 Min Cap

5 Strict Handstand Push-up
15 Box Jump Overs 24/20"
15 Sit-ups

Rx = Seated DB Press 35/20#
Rx+ = Strict HSPU

* STIMULUS * Set the pace from round 1 and stay consistent.

Mods –
1.) Pike HSPU/DB Weight
2.) Box height/step-overs
3.) Assisted sit-ups

Extra Work

CrossFit WOD, November 26, 2020

By WODs

Turkey Day Tussle

Warm-up
Warm-up
Coach’s Choice

Metcon
Turkey Day 2020 (Time)
For time: 35 Min Cap
w/ a partner!

70 Cal Row
70 Burpees
70 Russian KBS 53/35#
200m Run Together
50 Cal Row
50 Burpees
50 Russian KBS
200m Run Together
30 Cal Row
30 Burpees
30 Russian KBS
200m Run Together
10 Cal Row
10 Burpees
10 Russian KBS
200m Run Together

* STIMULUS * Have fun and split reps evenly with your partner.

Mods –
1.) Partner
2.) No push-up burpees
3.) KB weight

Extra Work
Enjoy the day with your 9 other Family/Friends!