CrossFit Workouts for Week of 11/28-12/02/2022

Monday, November 28th  

STRENGTH

5-5-5-5

1+1/2 Bench Press*

*Start Moderate and build to Moderate-Heavy. 1 Rep = Lower Down + Press to Parallel + Lower Down + Full Press.

(Score is Weight)

WORKOUT

1.) AMRAP x 8 MINUTES

4-6-8-and so on…

Cal Bike

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

(Score is Rounds + Reps)

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

2.) FOR TIME

50/40 Cal Bike

50 Wall Balls

(Score is Time)

https://vimeo.com/773247586

Tuesday, November 29th

STRENGTH

1.) ON A 8:00 RUNNING CLOCK…

Build to a Mod-Heavy 4-Rep Deadlift

(Score is Weight)

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

2.) EMOM x 4 MINUTES

2 Deadlifts*

*Start with the Weight from Part 1 and Build to or Above Workout Weight.

(Score is Weight)

WORKOUT

10 ROUNDS FOR TIME

2 Deadlift (315/205)|(225/155)

4 Bar Muscle-Ups

8 Box Jump Overs (24/20)

(Score is Time)

BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Up

https://vimeo.com/773246985

Wednesday, November 30th   

WORKOUT

“RICKY BOBBY”

EMOM x 20 MINUTES

MIN 1 – 15 Burpees

MIN 2 – 25 Sit-Ups

MIN 3 – 15/12 Cal Row*

MIN 4 – Rest

*Each ‘Round’ Cals increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.

(Score is Highest Calories Achieved)

FINISHER

2-3 SETS

12 DB Upright Rows

15 DB Bent Over Reverse Flyes

-Rest :30-

1:00 Max DBL or Single DB Gun Hold

-Rest As Needed b/t Sets-

(No Measure)

https://vimeo.com/773246450

Thursday, December 1st

STRENGTH

5-4-3-2*

High Bar Back Squat

*Start Moderate-Heavy and build to Heavy.

(Score is Weight)

WORKOUT

4 SETS FOR TIME

15 Thrusters (75/55)|(65/45)

30 Double Unders

100m Run

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

https://vimeo.com/773245962

Friday, December 2nd

STRENGTH

EVERY 1:30 x 6 SETS*

1 Power Clean

+

2 Hang Power Cleans

*Start Light and build past workout weight.

(Score is Weight)

WORKOUT

“ELIZA-PLUS”

FOR TIME

27-21-15-9

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

Ring Dip or HR Push-up

(Score is Time)

https://vimeo.com/773245184

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