CrossFit Workouts for Week of 11/06-11/11/2023

Monday, November 6th

Workout

EMOM x 25 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 Single Arm Russian KB Swing (R)|(Athlete Choice) + Max Sit-Ups

MIN 3 – 200m Run

MIN 4 – 15 Single Arm Russian KB Swing (L) + Max Sit-Ups

MIN 5 – Rest

(Score is Total Reps of Sit-Ups)

Tuesday, November 7th

Strength

Overhead Squat

ON A 22:00 RUNNING CLOCK…

Build to a 1-Rep Overhead Squat

Front Squat

ON A 22:00 RUNNING CLOCK…

Build to a 1-Rep Front Squat

Workout

AMRAP x 8 MINUTES

1-2-3-and so on…

Front Squat (155/105)

20-30-40-and so on…

Double Unders

*Sub 40-50-60-and so on…

Single Unders for Double Unders

(Score is Rounds + Reps)

Wednesday, November 8th

Skill

ON A 15:00 RUNNING CLOCK…

Practice Ring Muscle-Ups *

*Option to practice Pull-Ups/ Chest to Bars.

(No Measure)

Workout

“DEVIL ON MY SHOULDERS”*

FOR TIME
50 Burpees
15 Ring Muscle-Ups (1 Pull-Up + 1 Push-Up)
50 Burpees

*Option for 40 Burpees and 15 Reps of 1 Pull-Up + 1 Push-Up

(Score is Time)

Thursday, November 9th

Workout

FOR QUALITY

80/65 Cal Bike

-Immediately Into-

3 ROUNDS

50 Sit-Ups

20 Back Rack Lunges (95/65)

-Immediately Into-

80/65 Cal Bike

(No Measure)

22:00 cap

Friday, November 10th

Workout

AMRAP x 15 MINUTES

15/12 Cal Row

6 Hang Power Snatch (75/55)

12 Hand Release Push-Ups*

6 Hang Power Snatch

*RX+ Option: 12 Strict Handstand Push-Ups

(Score is Rounds + Reps)

Saturday 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.

Partner Workout Option

IN TEAMS OF 2…

FOR TIME*

1000 Box Step-Ups (20)**

*P1 works while P2 rests or completes an EZ Cardio Choice. Split work as needed.

**45/35 added in weight – ruck, plate, vest, or DB.

(Score is Time)

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