CrossFit Workouts for Week of 11/22-11/26/2021

Monday, November 22nd    

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 5-Rep “Library” Deadlift*

*All lifts must be “library” quiet.

(Score is Weight)

WORKOUT

“DIANE”

FOR TIME

21-15-9

Deadlift (225/155)

Handstand Push-up

(Score is Time)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

https://vimeo.com/643771808/1d10e20735

Tuesday, November 23rd

STRENGTH

3 SETS FOR QUALITY

5-7 Weighted Strict Pull-Ups (Athlete Choice, Heavy)

15 Bench Dips

(No Measure)

WORKOUT

EMOM x 20 MINUTES

MIN 1&2 – Max Cal Bike

MIN 3&4 – AMRAP of Couplet

MIN 5 – Rest

*1 Round of Couplet is…

5 C2B Pull-Ups

10 Sit-Ups

20 Mountain Climbers

(Score is Total Cals)

https://vimeo.com/643771525/87bdccaa5e

Wednesday, November 24th   

WORKOUT

3 SETS

1:00 Burpees

1:00 DB Farmer Hold (AHAP)

1:00 Wall Sit

1:00 Plank

Immediately Into…

AMRAP x 5 MINUTES

10 Push-Ups

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

20 Air Squats

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

https://vimeo.com/643771360/26c25c7239

Thursday, November 25th

6:30AM “Beast Before the Feast” -with Coaches Tawnya & Curtis

*All other classes cancelled for the day.

HAPPY THANKSGIVING!

Friday, November 26th

*Classes will be held at 6:00 & 8:00am.

All other classes cancelled for the day.

WORKOUT

“OVERDRAFT”

4 ROUNDS FOR TIME

400m Run

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

2 Rope Climbs

10 DB Lunge (R) + Lunge (L) + Front Squat (50/35)|(35/20)

(Score is Time)

https://vimeo.com/643771028/a5e98c3d23

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