CrossFit Workouts for Week of 11/21-11/25/2022

Monday, November 21st

STRENGTH

6-4-2-6-4-2*

Bench Press

*Start Moderate and buld to Heavy. Second wave should be heavier than the first.

(Score is Weight)

WORKOUT

“TABATA”

8 ROUNDS EACH, :20 ON / :10 OFF

TABATA 1 – Single DB Front Squat (35/20)|(20/15)

TABATA 2 – Knees to Elbow

TABATA 3 – Double Unders

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

https://vimeo.com/771088799

Tuesday, November 22nd

STRENGTH

EVERY 1:30 x 7 SETS*

1 Deadlift

+

1 Hang Power Clean

 +

1 Shoulder To Overhead

*Start Moderate and build to Mod-Heavy.

(Score is Weight)

WORKOUT

“DT”

5 ROUNDS FOR TIME

12 Deadlifts (155/105)|(115/75)

9 Hang Power Cleans

6 Push Jerks

(Score is Time)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feb, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

https://vimeo.com/771087720

Wednesday, November 23rd  

EXTENDED WARM-UP

EMOM x 8 MINUTES

MIN 1 – Complete One Complex Option…*

MIN 2 – EZ Row

*Option 1: 1 Big Kip Swing + 1 Hips to Rig + 1 Bar Muscle-Up

Or…

Option 2: 1 Kip Swing + 1 Big Kip Swing + 1 Pull-Up

(No Measure)

WORKOUT

AMRAP x 18 MINUTES

25/20 Cal Row

20 DBL KB Front Rack Lunges (53/35)|(35/26)

15 Sit-Ups

*Every 1:30 including 0:00, complete 3 Bar Muscle-Ups.

(Score is Total Rounds + Reps)

BMU Option 1: Up-Down Jumping Bar Muscle-Up

BMU Option 2: Up-Down Jumping Pull-Up or Chest to Bar Pull-Up

https://vimeo.com/771086740

Thursday, November 24th

6:30am ONLY

WORKOUT

The BEAST BEFORE THE FEAST

Happy Thanksgiving!

Friday, November 25th

STRENGTH

8-6-4-6-8

Back Squat

*Start Moderate and build to Moderate-Heavy. After Set of 4, build back up using weights you previously used.

(Score is Weight)

WORKOUT

“CLEARANCE SALE”

3 SETS

AMRAP x 4 MINUTES*

6 Front Squats (115/75)|(75/55)

8 Pull-Ups

10 Box Jump Overs (24/20)

*Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

PARTNER WORKOUT OPTION

IN TEAMS OF 2…

3 SETS*

AMRAP x 5 MINUTES**

6 Front Squats (115/75)|(75/55)

8 Pull-Ups

*While P1 completes 6 Front Squats & 8 Pull-Ups, P2 completes max reps Box Jump Overs (24/20).

Once a full round is completed, partners will switch.

**Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Total Reps of Box Jump Overs)

https://vimeo.com/771084627

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