- by Brice Helms
- 3 minute read
CrossFit Workouts for Week of 11/18-11/24/2024
About the week
- Throughout November, we’ll continue to focus on Olympic weightlifting.
- Start this week with the Hero workout Nate, in honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy.
- Follow that with a heavy 3-rep snatch day on Wednesday to continue to build strength and consistency in this technical Olympic lift.
- Retest a throwback to the 2022 Games season with Open Workout 22.1 on Friday.
- Wrap the week with a repeat heavy sprint workout from May of this year.
Monday, November 18th
Workout
Score Rounds and Reps
-SPICY-
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
– MEDIUM –
AMRAP 20:
2 kipping pull-ups
2 ring dips
4 pike handstand push-ups from a box
8 KB swings (35/53 lb)
– MILD –
AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)
Rest 4:00
AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)
– MASTERS –
AMRAP 20:
2 chest-to-bar pull-ups
4 push-ups to a 2-in riser
8 KB swings (35/53 lb)
Tuesday, November 19th
Workout
– SPICY –
Every 2:00 for 6 rounds:
15 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.
– MEDIUM –
Every 2:00 for 6 rounds:
10 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.
– MILD –
Every 2:00 for 6 rounds:
8 burpees
Max-cal row
– Rest 2:00 between rounds.
– MASTERS –
Every 2:00 for 6 rounds:
15 burpees
Max-cal row
– Rest 2:00 between rounds.
Wednesday, November 20th
Strength Day
Hang Power Snatch
– SPICY –
10 rounds:
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.
– MEDIUM –
Same as Rx’d”
– MILD –
Same as Rx’d
Skill Work
Post-workout
8 sets:
:20 plank hold
:10 rest
Thursday, November 21st
Workout
– SPICY-
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
– MEDIUM –
3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats
– MILD –
3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges
– MASTERS –
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 alternating reverse lunges
Post Workout Strength
Weighted Pull-ups
Post-workout
5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.
Friday, November 22nd
Workout
CrossFit Games Open 22.1 RX (Ages 16-54)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
Saturday, November 23rd
Workout
– SPICY –
3 rounds for time with a partner:
400-m run
30 walking lunges
30 pull-ups
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (14/20 lb) (9/10 ft)
20 toes-to-bars
– Run together; split the remaining work evenly.
– MEDIUM –
3 rounds for time with a partner:
400-m run
30 walking lunges
20 pull-ups
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (10/14 lb) (9/10 ft)
12 toes-to-bars
– Run together; split the remaining work evenly.
– MILD –
3 rounds for time with a partner:
200-m run
20 alternating lunges in place
20 ring rows
Start at 15:00 and go to completion:
3 rounds for time with a partner:
200-m run
20 wall-ball shots (6/10 lb) (8/9 ft)
12 hanging knee raises
– Run together; split the remaining work evenly.
– MASTERS –
3 rounds for time with a partner:
400-m run
30 walking lunges
30 pull-ups
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (10/20 lb) (9/9 ft)
20 toes-to-bars
– Run together; split the remaining work evenly.
Sunday, November 24th
Workout
– SPICY –
9-7-5 reps for time of:
Deadlifts (125/185 lb)
Hang power cleans
Front squats
– MEDIUM –
9-7-5 reps for time of:
Deadlifts (95/135 lb)
Hang power cleans
Front squats
– MILD –
9-7-5 reps for time of:
Deadlifts (55/75 lb)
Hang power cleans
Front squats
– MASTERS –
9-7-5 reps for time of:
Deadlifts (95/135 lb)
Hang power cleans
Front squats
Skill Work
Post-workout
Accumulate:
50 good mornings
– Rest as needed.
– Athlete chooses load.