CrossFit Workouts for Week of 11/1-11/5/2021

Monday, November 1st  

WORKOUT

2 SETS

AMRAP x 4 MINUTES

20 Slam Balls (30/20)|(20/10)

20 SB Weighted Sit-Ups

-Rest 1:00-

AMRAP x 4 MINUTES

20 Slam Balls Lunges (30/20)|(20/10)

40 Double Unders

-Rest 2:00 b/t Sets-

(Score is Total Rounds + Reps)

FINISHER

“TABATA”

8 SETS EACH, :20 ON/:10 OFF

Tabata 1 – SB Hollow Body Flutter Kicks*

Tabata 2 – Slam Ball Bicep Curls

-Rest 1:00 b/t Tabatas-

*R+L = 1 Rep

(Score is Reps)

https://vimeo.com/638991623/96dfd333d6

Tuesday, November 2nd

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Thruster-Jerk

(Score is Weight)

WORKOUT

FOR TIME

1000/800m Row

15 Thruster-Jerk (155/105)|(115/75)

750/500m Row

21 Shoulder to OH

(Score is Time)

https://vimeo.com/638991397/977ed8b129

Wednesday, November 3rd

SKILL

EMOM x 8 MINUTES

MIN 1 – :50 Rope Climb Practice Option*

MIN 2 – :50 Quad Hold or Hollow Hold

Rope Climb Practice Options…

Rope Pull-Ups

Rope Hanging Knee Raise

Clamp to Stand

Rope Climb

(No Measure)

WORKOUT

4 SETS EACH ON A 4:00 RUNNING CLOCK…

30/24 Cal Bike

2 Rope Climbs or 10 Strict Pull-Ups

Burpees (Athlete Choice on Number)*

Rest in Time Remaining…

-No Additional Rest b/t Sets-

*Athletes can choose 8, 10, 12, 14, or 16 Burpees. Goal is at least :30 rest before next set.

(Score is Slowest Set)

https://vimeo.com/638991102/d3f07c520b

Thursday, November 4th

WORKOUT

AMRAP x 20 MINUTES

400m Run

30 Wall Balls (20/14)|(14/10)

20 DB Suitcase Lunges (50/35)|(35/20)

10 Box Jump Overs (24/20)

(Score is Rounds + Reps)

OPTIONAL FINISHER

FOR QUALITY

400/200 Alt. Box Step-Ups (20)*

Week 5 of 6 — “Chad” Extra Credit

*No Weight Vest Option today.

(No Measure)

https://vimeo.com/638990875/55711beb72

Friday, November 5th

STRENGTH

1. EMOM x 5 MINUTES

1 Snatch Deadlift

+

1 Hang Power Snatch (Below the Knee)

+

1 Power Snatch

*Weight stays Moderate for all sets. Should be close to workout weight.

(Score is Weight)

-Rest 2:00 b/t Part 1 & Part 2-

2. ON A 5:00 RUNNING CLOCK…

Practice BMU Skill or Find Adjustment for Workout

(No Measure)

WORKOUT “POWER PLUS AMANDA”

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

-15:00 Hard Cap-

(Score is Time)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: 1 Burpee Chest to Bar Pull-Up

https://vimeo.com/638990563/dfd175775b

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