CrossFit WOD, November 14, 2019

Thursday

Warm-up
Warm-up
With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round.

EXAMPLE:
Round 1 perform with KB in the Right Hand & DB in Left Hand
Round 2 perform with DB in the Right Hand & KB in Left Hand

AMRAP X 10 MINUTES
:30 Bar Hang
:30 Cross Body Hold
:30 Farmer Carry
:30 Front Rack Squat Hold

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES
40 Walking Lunges
20 Deficit Push-Ups*
40 Sit-ups
20 Box Jumps (30/24)

*2", 4" or 6" Deficit

CrossFit WOD, November 13, 2019

Wednesday

Warm-up
Warm-up
FOR TIME
3:00 Min Row

-THEN-

BARBELL SPECIFIC WARM-UP…
AMRAP X 5 MINUTES
10 Elbow Punches (Each Arm)
8 Back Rack Press
6 Front Rack Tempo Push Press (2121)
4 Pausing Thruster (:02 Hold at the Bottom of the Squat)

Strength
Thruster (3×5)
3 x 5
Thruster*

*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.

Workout
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Cool Down
Warm-up
FOR RECOVERY
3:00 Foam Rolling Upper Back
3:00 Foam Rolling Quads

CrossFit WOD, November 12, 2019

Tuesday

Warm-up
Warm-up
PARTNER WARM-UP
3-4 SETS EACH
P1 —> Bike for Cals (increase pace every time on the bike)

P2 —> DB Complex*
Deadlift
SA DB Swing
Muscle Clean
Press
FS
Thruster

(10:00 Cap)

Extended Warm-up
Turkish Get Up (Build to Quality Weight )
FOR QUALITY
14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.

Workout
Metcon (3 Rounds for reps)
3 SETS
35/25 Cal Bike
40 Alt. Hang DB Snatch (50/35)|(35/20)

-Rest 2:00 b/t Sets-

CrossFit WOD, November 11, 2019

Monday

Warm-up
Warm-up
AMRAP x 4 MINUTES
10 Toe-Touch Jumping Jacks
8 Up-Downs
6/6 BW Single Leg RDL
10 Alt Supermans

Then…

2 ROUNDS
5 Bootstrappers
5 Inch Worms + Push-ups
5/5 Single Leg Bridge Ups

Strength
Deadlift (Heavy Set of 5)
ON A 8:00 RUNNING CLOCK…
Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG.

Workout
Donny (Time)
21-15-9-9-15-21
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011

Optional Finisher
Metcon
3 SETS
30 Sit-Ups
1:00 Hollow Hold

-Rest as Needed b/t Sets-

CrossFit WOD, November 8, 2019

Friday

A. CONDITIONING
Warm-up
No Additional Conditioning. Hit the Open workout at max effort.

B. NC60

Warm-up
Warm-up
2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate

AMRAP x 5 MINUTES
5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward
5 Jumping Jacks
5 Kip Swing or Ring Swings → 5 Pull-ups → 1-2 Muscle Ups
5 Wall Balls

Workout
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

C. STRENGTH / GYMNASTICS
Warm-up
FOR RECOVERY
15:00 Stretch & Mobilize as Needed

CrossFit WOD, November 10, 2019

Sunday

Warm-up
Warm-up
Play a Game!

then…

After the game, have athletes perform the following dynamic stretching routine…

1:00 at Each Station:
Inch Worms
Bootstrap Squats
Samson Lunges
Seal Pose to Down Dog
Toy Soldier Kicks

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
30 Wall Balls (20/14)
30 Russian KB Swing (53/35)|(35/26)

Finisher
Warm-up
3 SETS
20 MB Russian Twists
20 Hollow Flutter Kicks
20 Banded Face Pulls

-Rest as Needed b/t Sets-

CrossFit WOD, November 9, 2019

Saturday

Warm-up
Warm-up
IN TEAMS OF 2…
AMRAP x 8 MINUTES
8 Slam Balls
8 Alt Box Step Ups
8 Cal Bike

P1 completes one full round, while P2 holds a plank position, then switch.

Partner Strength
Power Snatch (3×3)
3 x 3
Power Snatch

*Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts.

Partner Workout
Metcon (Time)
IN TEAMS OF 2…

12 ROUNDS FOR TIME
3 Up-Downs
5 Power Snatch (115/75)|(75/55)
7 Box Jump (24/20)
9/7 Cal Bike

*P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.

CrossFit WOD, November 7, 2019

Thursday

Warm-up
Warm-up
Graduated Warm-up (R1 → R2 → R3)

3 ROUNDS (10:00 CAP)
8 Cal Row 65% → 75% → 85%
8 Ring Rows → Scap Pull-ups → Pull-ups
8 Push-ups → HR Push-ups → Burpees
8 Slam Ball Deadlift → Slam Ball G2OH → Slam Balls
8 Alt. Lunges → Alt. Cossack Squats → Air Squat
:30 Samson Stretch → Bootstrappers → Groiners

Recovery Workout
Metcon
EMOM x 24 MINUTES
MIN 1 – Row for Cals
MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)|(35/15)
MIN 3 – Hollow, Superman, or Plank Hold
MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*
MIN 5 – Slam Ball (30/20)|(20/10)
MIN 6 – Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.

**During the walking rest…walk, breath, and recover.

Cool Down
Warm-up
FOR RECOVERY
2:00 L-Side Lat Distraction
2:00 R-Side Lat Distraction
2:00 Child’s Pose
2:00 Down Dog Pose

CrossFit WOD, November 6, 2019

Wednesday

Warm-up
Warm-up
AMRAP x 8 MINUTES
5 Inchworms
7 Single KB Sumo Deadlifts
7 Ring Rows
7 Plate G2OH
15 Plate Hops

Skill
Warm-up
ON A 8:00 RUNNING CLOCK…
Practice Footwork on Rope Climb*

*Practice either in full climbs or seated on box

Partner Workout
Metcon (4 Rounds for reps)
IN TEAMS OF 4…

1. AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP)

*Everytime you break 3 Burpees

-Rest 1:00-

2. AMRAP x 4 MINUTES
Rope Climbs or Strict Pull-Up

*Everytime you break 2 Burpees

-Rest 1:00-

3. AMRAP x 4 MINUTES
Double Unders

*Everytime you break (or miss!) 1 Burpee

-Rest 1:00-

4. AMRAP x 4 MINUTES
Cal Bike

*Each Partner starts on different stations and rotate during the rest.

CrossFit WOD, November 5, 2019

Tuesday

Warm-up
Warm-up
Foam Roll During Intro!

2 ROUNDS
5 Tempo Air Squats (3311)
5 Tempo Back Squats (empty bar- 3311)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats

Into…

2 ROUNDS
5 Heels Elevated Squats (3311)
5 Toes Elevated Squats (3311)
5 Kip Swings
10 Hanging Knees to Elbows
8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)

Strength
Back Squat (1×10)
ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy 10-Rep Back Squat*

*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.

Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Front Squats (135/95)|(95/65)
20 Toes 2 Bar

-9:00 Hard Cap-

Optional Cool Down
Warm-up
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad