- by Brice Helms
- 2 minute read
CrossFit Workouts for Week of 11/11-11/17/2024
- Throughout November, we’ll continue to focus on Olympic Weightlifting.
- Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.
- Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.
- Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.
- After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.
Monday, November 11th
Workout
CHAD
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
Tuesday, November 12th
Skill Work
Pre-workout
EMOM 10:
Min. 1 | :20 plank shoulder taps
Min. 2 | :20 jump rope practice
– Athlete’s choice of jump rope skill.
Workout
– SPICY –
AMRAP 10:
8/10-cal row
8 handstand push-ups
– MEDIUM –
AMRAP 10:
8/10-cal row
4 handstand push-ups
– MILD –
AMRAP 10:
5/7-cal row
4 DB shoulder presses (15/20 lb)
– MASTERS –
AMRAP 10:
8/10-cal row
8 pike push-ups from a box
Wednesday, November 13th
Workout
– SPICY –
3 rounds for time:
30 wall-ball shots (14/20 lb) (9/10 ft)
90 double-unders
– MEDIUM –
3 rounds for time:
30 wall-ball shots (10/14 lb) (9/10 ft)
30 double-unders
– MILD –
3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
45 single-unders
– MASTERS –
3 rounds for time:
30 wall-ball shots (10/20 lb) (9/9 ft)
50 double-unders
Thursday, November 14th
Strength
Snatch
Pre-workout
10:00 clock:
Find a heavy 1-rep snatch
Workout
– SPICY –
AMRAP 15:
Snatch (125/185 lb)
– Every 3:00, including 0:00, run 400 m.
– MEDIUM –
AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 m.
– MILD –
AMRAP 15:
Snatch (35/45 lb)
– Every 3:00, including 0:00, run 200 m.
– MASTERS –
AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 m.
Friday, November 15th
Workout
– SPICY –
5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (25 ft)
– MEDIUM –
5 rounds for time:
10 pull-ups
20 handstand shoulder taps
– MILD –
5 rounds for time:
10 jumping pull-ups
5 inchworms
– MASTERS –
5 rounds for time:
15 pull-ups
2 wall walks
Saturday, November 16th
Workout
– SPICY –
AMRAP 20 with a partner:
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.
– MEDIUM –
Same as Rx’d
– MILD –
AMRAP 20 with a partner:
Max-calories on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner performs a hand-elevated plank hold.
– From 5:00-10:00 and 15:00-20:00, the non-working partner performs a standing farmers carry hold.
– MASTERS –
Same as Rx’d
Sunday, November 17th
Workout
– SPICY –
3 rounds for time:
10 deadlifts (105/155 lb)
10 burpees over the barbell
Straight into…
3 rounds for time:
10 front squats (105/155 lb)
10 burpees over the barbell
– MEDIUM –
3 rounds for time:
10 deadlifts (75/115 lb)
10 burpees over the barbell
Straight into…
3 rounds for time:
10 front squats (75/115 lb)
10 burpees over the barbell
– MILD –
2 rounds for time:
10 deadlifts (35/45 lb)
10 up-downs over the barbell
Straight into…
2 rounds for time:
10 front squats (35/45 lb)
10 up-downs over the barbell
– MASTERS –
3 rounds for time:
10 deadlifts (75/115 lb)
10 burpees over the barbell
Straight into…
3 rounds for time:
10 front squats (75/115 lb)
10 burpees over the barbell