Nov 30, 2021
Strength
3 Rounds
- Supine Dumbbell Curl @ 2111 x 8-10
- Wall Bridge Walk Down x 2-3
- Band Tricep Push Down @ 2112 x 8-10
- Sideways Monkey Bar Traverse (swing or traverse) x :20
Notes
For our strength today, you will rotate through four exercises for a total of 3 sets. You can take your time between exercises.
Supine Dumbbell Curl. Lay the bench on top of boxes so you have room to extend your arms. Feel a stretch and curl from that extended arm position. Get all 10 reps, then go up in weight.
Most people will not be able to reach the ground like you see here on this demo of the Wall Bridge Walk Down. Simply don’t walk down as far, but stretch as much as you can.
Get all the reps of the Band Tricep Push Down, and if you do, then grab a thicker band.
The Sideways Monkey Bar Traverse is about finding a rhythm in your swing. Keep the control with your shoulders.
Conditioning
Every 6:00 for 3 rounds:
- 100 Double Unders
- 20 Double Kettlebell Deadlifts
- 5 Rope Climbs
4:00 time cap each round
Notes
Our workout today is a triplet of double unders, kettlebell deadlifts, and rope climbs. You will begin a new round every 6-minutes and complete 3 total rounds. Your score is the sum total time from all 3 rounds.
The double unders should take no longer than 1:30 to complete. Adjust the number of reps or substitute single unders if needed.
Choose a moderate weight on the kettlebell deadlifts. Aim to complete the 20 reps in 1-2 sets each round.
The 5 rope climbs should take no longer than 2:00. Adjust the number or the target height. Here is a good test to show that you have enough confidence on the rope to climb to the top safely. Substitute rope lowers, hanging knee raises, or adjust the height of the rope climb as needed.
Nov 29, 2021
Strength
Part 1:
Every 1:15 for 5 rounds:
- Snatch (position 1) + Snatch (position 2) + Snatch (position 3)
*Stay light and use this as a warm up.
Notes
Part 1 of our strength today will serve as a primer for our heavy snatch. You will complete 3 snatches every 1:15 for 5 rounds. Your first snatch will be from position 1, then from position 2, then from the ground.
Stay at a light weight that allows you to keep your positions perfect and does not leave you feeling fatigued for the heavy snatch. Your first round should be with the empty barbell, then make small jumps and finish around 50-65% of your projected heavy single.
Strength
Part 2:
Take 10-minutes to build to a heavy single snatch.
Notes
The three position snatch served as a primer for our heavy snatch today. Focus on maintaining that bar path that we drilled during the three-position snatch as you build towards your heavy single. Take between 4-6 attempts as you build to your heavy snatch. If you miss more than once, drop the weight and do a few good reps at that lighter weight.
Conditioning
Complete as many rounds as possible in 8:00:
- 8 Push Ups
- 8 Alternating Single Arm Dumbbell Hang Clean and Jerk
- 8 Box Jump Step Down
Notes
Today’s workout is a simple triplet of push ups, single arm hang clean and jerks, and box jumps. Your score is how many rounds and reps completed in 8-minutes.
The push ups should always be done in 1-2 sets. Adjust the number of reps or elevate your hands on a bench or box.
Use a light-moderate weight dumbbell that allows you to move quickly through the 8-reps every round.
Choose a box height that allows you to move continuously and safely throughout.
Nov 28, 2021
Conditioning
November 2021 Benchmark
Complete as many rounds as possible in 15:00.
15-12-9 reps of:
immediately into 15-12-9 reps of:
- Shoulder to Overhead
- Toes to Bar
immediately into 9-6-3 reps of:
Notes
Our benchmark workout for November is three consecutive couplets. You have 15-minutes to get as far through the three couplets (and potentially back to a second round through) as possible.
The barbell weight will be determined by your limiter. If you are stronger with front squats, choose a weight that will allow you to get through the shoulder to overhead unbroken. And if you are stronger with shoulder to overhead, then vice-versa.
The gymnastics movements will require you to break things up into manageable sets. You don’t want to burn out after starting with big sets. Aim for 2-3 sets on each movement each round throughout the workout.
You may substitute jumping pull ups or ring rows for the pull ups. Then choose a slightly harder variation of a pulling exercise to substitute for the bar muscle ups.
Knee raises or sit ups are good substitutes for toes to bar.
Compare to 2021.11.01
Nov 26, 2021
Conditioning
With a partner, complete 5 rounds for time:
- 50 Double Unders (each and at the same time)
- 20 Dumbbell Hang Power Cleans (opwaat)
- 30-40 Calories (opwaat)
- 20 Pull Ups (opwaat)
30:00 time cap
Notes
Today’s conditioning is a partner workout. You will begin by completing 50 double unders each and at the same time, then 20 dumbbell hang power cleans split however, 30-40 calories split however, and 20 pull ups split however. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 30-minute time cap. It is an aggressive time cap. Your transitions will have to be smooth.
The double unders should take no longer than :40 at any point in the workout. Adjust the distance accordingly.
The dumbbell hang power cleans should be a moderate weight that allows you to complete unbroken sets of 10.
The calories should take no longer than 2-minutes at any point in the workout. Adjust the number of calories as needed.
The pull ups should not take longer than 1-minute to complete the 20 between the two of you. Substitute jumping pull ups, banded pull ups, or ring rows.
Nov 25, 2021
*Scheduling Note*
Our Thanksgiving schedule is as follows:
Friday 11/26: 0900 CrossFit, 1000-1200 Open Gym
Saturday 11/27: Normal Class Schedule
Conditioning
Every 18:00 for 2 rounds:
- 1mile Run
- 40m Dumbbell Front Rack Walking Lunge
- 30-40 Calories
13:00 time cap each round
Notes
Today’s workout is two intervals of running, lunging, and calories. Your score is the sum total time from both intervals.
The mile run should not take longer than about 9:00. Adjust the distance accordingly.
The lunge should be at a weight that allows you to perform the 40m interval in no more than 2 sets. Adjust the weight to maintain that stimulus. Also, be sure to tap the knee softly on the ground each step.
The calories should take no longer than 2:30. Adjust the target number accordingly.
