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CrossFit Workouts for Week of 11/15-11/19/2021

Monday, November 15th   

STRENGTH

4 SETS

6/6 Back Rack Reverse Lunges

(Athlete Choice, Heavy)

Movement 2 = Athlete Choice*

*Options for Movement 2…

5-7 HSPU Prep Reps

2-3 Wall Walks

:30-:60 HS Wall Hold

(Score is Weight)

WORKOUT

AMRAP x 13 MINUTES

10 Alt. Front Rack Lunges (155/105)|(115/75)*

10 Strict Handstand Push-Ups

10 Strict Pull-Ups or Ring Rows

*Option to go heavier.

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

https://vimeo.com/643620159/9870de9958

Tuesday, November 16th

EXTENDED WARM-UP

EMOM x 9 MINUTES

MIN 1 – 2 Turkish Get-Ups (R) (Athlete Choice)

MIN 2 – 2 Turkish Get-Ups (L)

MIN 3 – :45 Double Under Practice

(No Measure)

WORKOUT

FOR TIME

400m Run

Immediately Into…

10-20-30-40-50

Russian KB Swings (53/35)|(35/26)

Double Unders*

Immediately Into…

400m Run

(Score is Time)

*Unbroken DU Optional

https://vimeo.com/643619934/cb85a24075

Wednesday, November 17th  

STRENGTH

3×5 Tempo Front Squat (32X1)

*Weight stays Moderate across all sets.

(Score is Weight)

WORKOUT

“OPEN 19.1”

AMRAP x 15 MINUTES

19 Wall Balls (20/14)

19 Cal Row

(Score is Rounds + Reps)

https://vimeo.com/643619743/6ed2d9a805

Thursday, November 18th

SKILL

ON A 12:00 RUNNING CLOCK…

Practice Strict RMU

*Strict RMU Options…

Ring Support Hold

False Grip Pull-Up

Strict RMU Transition

Negative Strict RMU

(No Measure)

WORKOUT

1. EMOM x 10 MINUTES

MIN 1 – :45 Max Ring Muscle-Ups

MIN 2 – 10/8 Cal Bike

(Score is Total Muscle-Ups)

-Rest 3:00 b/t Part 1 & 2-

2. EMOM x 6 MINUTES

MIN 1 – :45 Max Up-Downs

MIN 2 – 12/10 Max Cal Bike

(Score is Lowest Reps of Up-Downs)

RMU Option 1: Strict Pull-Ups

RMU Option 2: Burpee Pull-Ups

https://vimeo.com/643619537/c9035f33de

Friday, November 19th

WORKOUT

FOR TIME*

50 Box Jump Overs (24/20)

100 Sit-Ups**

25 Box Jump Overs

50 Sit-Ups

*Every 1:30 Beginning @ 0:00, perform 10 Slam Balls (30/20)|(20/10)

**SB Weighted Optional

(Score is Time)

https://vimeo.com/643619318/0db8d2e05e

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