CrossFit Workouts for Week of 11/14-11/18/2022

Monday, November 14th

WORKOUT

FOR TIME*

300 Double Unders

2000/1750m Row

1 Mile Run

100 Sit-Ups

*Partition as Needed.

Option 1: Straight Through Or…

Option 2: 2 Rounds

150 Double Unders

1000/875m Row

800m Run

50 Sit-Ups

Or…

Option 3: 4 Rounds

75 Double Unders

500/440m Row

400m Run

25 Sit-Ups

(Score is Time)

https://vimeo.com/768717218

Tuesday, November 15th

STRENGTH

1.) 5-5-5-5 (21X1)* Tempo Bench Press

*Start Moderate and build to Mod-Heavy.

(Score is Weight)

-Short Rest b/t P1 & P2-

2.) ON A 1:00 RUNNING CLOCK… Max Reps Bench Press

(Athlete Choice, Light-Mod)*

*Goal should be 15-20 Reps.

(Score is Weight)

WORKOUT

EMOM x 15 MINUTES

MIN 1 – 12/10 Cal Bike*

MIN 2 – 20 Ring Rows

MIN 3 – :50 Max Push Press (75/55)|(65/45)

*After each full round add 1 Cal. Ex. R1=12/10, R2=13/11, and so on.

(Score is Total Reps of Push Press)

https://vimeo.com/768716540

Wednesday, November 16th

STRENGTH

5-5-5 1+1/2 Back Squat*

*Start Moderate and build to Moderate-Heavy.

1 Rep = Squat Down + Stand to Parallel + Squat Down + Stand

(Score is Weight)

WORKOUT

“THE CHIEF”

5 SETS*

AMRAP x 3 MINUTES

3 Power Cleans (135/95)|(95/65)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

https://vimeo.com/768715907

Thursday, November 17th

WORKOUT

AMRAP x 15 MINUTES

10 Alt. DB Farmer Step-Ups (50/35)|(35/20)|(24/20)

15 Up-Down + Box Jump Overs (20)

30 Sit-Ups

(Score is Rounds + Reps)

FINISHER

EMOM x 9 MINUTES

MIN 1 – :40 Slow Box Dips

MIN 2 – :40 Alt. DB Upright Rows

MIN 3 – :40 Windshield Wipers*

*Option to use DB.

(No Measure)

https://vimeo.com/768715170

Friday, November 18th

STRENGTH

10-8-6

Romanian Deadlift

*Start Light-Mod and build to Moderate-Heavy.

(Score is Weight)

WORKOUT

“RIPCORD”

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/135)|(135/95)

400m Run

(Score is Time)

https://vimeo.com/768714532

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