- by Brice Helms
- 2 minute read
CrossFit Workouts for Week of 11/4-11/10/2024
Monthly Focus
Olympic Weightlifting
- Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.
- Expect a higher volume of light, moderate, and heavy barbell cycling.
- Work on Olympic lifting-focused skill work for additional practice.
- We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.
Monday, November 4th
Workout
– SPICY –
AMRAP 7:
10 box jumps (20/24 in)
3 bar muscle-ups
– MEDIUM –
AMRAP 7:
10 box jumps (20/24 in)
1 bar muscle-ups
– MILD –
AMRAP 7:
10 box jumps (12/20 in)
3 low-bar transitions
– Step up to the box as needed.
– MASTERS –
AMRAP 7:
10 box jumps or box step-ups (20/24 in)
3 chest-to-bar pull-ups
– If able to perform a muscle-up, substitute with 1-3 bar muscle-ups.
Post-Workout Strength
Weighted Pull-ups
Post-workout:
5 sets for load:
1 strict weighted pull-up
– Pause with your chin over the bar for :01.
Tuesday, November 5th
Workout
– SPICY –
5 sets of the complex for load:
3 squat cleans
1 jerk
– MEDIUM –
Same as Rx’d
– MILD –
5 sets of the complex:
3 power cleans
2 front squats
2 shoulder-to-overheads
– MASTERS –
Same as Rx’d
Wednesday, November 6th
Skill Work
Pre-workout:
3 sets:
10-20 GHD sit-ups
– Rest as needed.
Workout
– SPICY –
3 rounds for time:
400-m run
20 DB farmers carry walking lunges (35/50 lb)
– Use two dumbbells.
– MEDIUM –
3 rounds for time:
400-m run
20 DB farmers carry walking lunges (20/35 lb)
– Use two dumbbells.
– MILD –
3 rounds for time:
300-m run
16 unweighted walking lunges
– MASTERS –
3 rounds for time:
400-m run
20 DB farmers carry walking lunges (20/35 lb)
– Use two DBs.
Thursday, November 7th
Workout
– SPICY –
4 rounds for reps:
1:00 KB swings (35/53 lb)
1:00 double-unders
1:00 pull-ups
1:00 rest
– MEDIUM –
4 rounds for reps:
1:00 KB swings (26/35 lb)
1:00 double-unders
1:00 pull-ups
1:00 rest
– MILD –
4 rounds for reps:
1:00 KB swings (18/26 lb)
1:00 single-unders
1:00 foot-assisted strict pull-ups
1:00 rest
– MASTERS –
4 rounds for reps:
1:00 KB swings (26/35 lb)
1:00 double-unders
1:00 pull-ups
1:00 rest
Friday, November 8th
Strength
Snatch
Pre-workout:
Every 2:00 for 5 sets:
3 snatches
Workout
Half Open 20.1
– SPICY –
5 rounds for time:
8 ground-to-overheads (65/95 lb)
10 bar-facing burpees
– MEDIUM –
5 rounds for time:
8 ground-to-overheads (55/75 lb)
10 bar-facing burpees
– MILD –
5 rounds for time:
5 hang power snatches (35/45 lb)
8 bar-facing burpees
– MASTERS –
5 rounds for time:
8 ground-to-overheads (45/65 lb)
10 bar-facing burpees
Saturday, November 9th
Workout
– SPICY –
3 rounds for time with a partner:
90 med-ball squats (14/20 lb)
80-cal on any machine
70 sit-ups
– One partner works while the other rests.
– MEDIUM –
Same as Rx’d
– MILD –
3 rounds for time with a partner:
50 air squats
40-calories on any machine
30 sit-ups
– One partner works while the other rests.
– MASTERS –
3 rounds for time with a partner:
90 medicine-ball squats (10/14 lb)
80-calories on any machine
70 sit-ups
– One partner works while the other rests.
Sunday, November 10th
Workout
– SPICY –
AMRAP 12:
12 strict ring dips
3 rope climbs (15 ft)
– MEDIUM –
AMRAP 12:
6 strict ring dips
3 rope climbs (12 ft)
– MILD –
AMRAP 12:
8 foot-assisted strict ring dips
3 pull-to-stands
– MASTERS –
AMRAP 12:
12 strict ring dips
3 rope climbs (12 ft)