Nov 24, 2021
*Scheduling Note*
Our Thanksgiving schedule is as follows:
Thursday 11/25: 1000 CrossFit
Friday 11/26: 0900 CrossFit, 1000-1200 Open Gym
Saturday 11/27: Normal Class Schedule
Conditioning
Working in teams of 3, complete 4 rounds for time:
- 30 Synchronized Burpees
- 45 Power Cleans (opwaat)
- 45 Shoulder to Overhead (opwaat)
Notes
Today’s workout is 4 rounds of synchronized burpees, power cleans, and shoulder to overhead. Your team will complete 30 synchronized reps, then accumulate 45 power cleans with one person working at a time, and 45 shoulder to overhead with one person working at a time. You will then complete 3 more rounds of that.
Keep a steady pace on the burpees. If 30 reps will take your team more than 3:00, adjust the number of reps.
The power clean and shoulder to overhead should be done with a moderate weight that allows you to maintain sets of 5 on both exercises. Adjust the weight according to the movement that is most challenging for you for sets of 5.
Nov 23, 2021
*Scheduling Note*
Our Thanksgiving schedule is as follows:
Wednesday 11/24: Normal Class Schedule
Thursday 11/25: 1000 CrossFit
Friday 11/26: 0900 CrossFit, 1000-1200 Open Gym
Saturday 11/27: Normal Class Schedule
Strength
Front Squat @ 20X1
- Build to a heavy set of 1-2
- Drop 15% and do 2 sets of 1-2
Notes
Our strength today is front squats. Each rep will be performed with a :02 descent, no pause at the bottom, and :01 pause between reps.
You will begin by building to a heavy set of 1-2. Aim for 2 reps each set. As you add weight, it will become harder to maintain the tempo. If you complete your 1st rep and find that you cannot maintain the tempo on the 2nd rep, rack the bar. You have found your heavy set for the day.
You will then take 15% off the bar and perform 2 more sets of 1-2 reps with the same tempo.
Conditioning
3 Sets
In 2:30
- 12 Deadlifts
- 12 Push Ups
- 45 Double Unders
- Max Burpee over the bar
Rest 2:30
Nov 22, 2021
*Scheduling Note*
Our Thanksgiving schedule is as follows:
Wednesday 11/24: Normal Class Schedule
Thursday 11/25: 1000 CrossFit
Friday 11/26: 0900 CrossFit, 1000-1200 Open Gym
Saturday 11/27: Normal Class Schedule
Strength
Part 1
- Perform 3 sets of 4-6* dips @ 31X0 tempo.
Or…
- Perform 3 sets of 2-3 dip negatives as slow as possible.
*Get all 6 reps first. Then add weight.
Part 2
Complete 3 sets of
- 10-12 DB Victorian Pulls @ 2011
- 10-12 Banded Tricep Push Down @ 2011
Notes
Our strength today is weighted dips followed by upper body accessory exercises.
For part 1, you will either perform dips or dip negatives. Remember that range of motion and the tempo is priority. If you are performing dips, lower for :03, pause :01 at the bottom, press up, lockout, and immediately start your next rep. If you need to pause in the lockout, lower the weight. We are performing fewer reps this week, so try to add a little weight over lat week. And if you are performing negatives, focus on showing control through the entire range of motion from lockout to the bottom. These videos here and here should be helpful.
Part 2 involved three sets of victorian pulls and tricep extensions. For the victorian pulls, place benches on top of boxes. Choose a weight that allows you to move through a full range of motion and maintain the tempo.
Conditioning
4 Sets
In 1:15:
- 5 Sandbag over the shoulder
- Max Rope Climbs in remaining time
Rest 2:30
Notes
Our workout today is 4 sets of 1:15 of work with 2:30 of rest between rounds. In 1:15, you will complete 5 sandbag over the shoulder and then in the remaining time as many rope climbs as possible. Your score is the sum total number of rope climbs from all 4 sets.
The sandbag should be a moderate weight that allows you to complete the 5 reps in under :30. Adjust the weight accordingly.
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 21, 2021
*Scheduling Note*
Our Thanksgiving schedule is as follows:
Wednesday 11/24: Normal Class Schedule
Thursday 11/25: 1000 CrossFit
Friday 11/26: 0900 CrossFit, 1000-1200 Open Gym
Saturday 11/27: Normal Class Schedule
Strength
Deadlift @ 12X1
Notes
We are continuing our deadlift cycle today with four sets of 2 dead-stop reps. You will perform each rep with a :01 pause at lockout, :01 lower, and :02 pause on the ground to reset between reps. All four sets should be performed at the same weight.
Take 4-6 warm up sets to a weight that feels like a 7/10 difficulty. After the first working set, you should feel like you could have performed a few more reps at the prescribed tempo. Take 2-3 minutes rest between working sets.
Conditioning
5 Rounds for time:
- 12-15 Calories
- 10 Burpees over the Bar
- 5-4-3-2-1 Power Cleans
15:00 time cap
Notes
Our workout today is a triplet of calories, burpees, and power cleans. Each round you will complete 12-15 calories, 10 burpees, then power cleans, completing 5 cleans the first round, then 4, down to 1 rep on the last round. Your score is the time to complete the 5 rounds.
The calories should take no longer than 1-minute to complete each round.
If there is space in the gym, perform the burpees as bar facing. If not, perform lateral burpees. Aim to complete the 10 reps in no longer than 1-minute.
The power cleans should be heavy. One rep every :06-:08 is a good pace to sustain. If you are holding on to the bar for touch-and-go reps, it is too light.
Nov 19, 2021
Conditioning
In a team of 3 complete for time:
- 90 Thrusters (opwaat)
- 400m Run together
- 90 Squat Cleans (opwaat)
- 400m Run together
- 90 Squat Clean Thrusters (opwaat)
- 400m Run together
24:00 time cap
Notes
You will be working in teams of 3 today and complete a chipper of thrusters, squat cleans, squat clean thrusters, and running. When you are working on the barbell, one person will be working at a time and the other two will be resting. The runs will be completed together.
You want to use a moderate weight on the barbell. Sets of 10 thrusters should be challenging. A good strategy would be rotate every 10 reps on the thrusters, 5 reps on the squat cleans, and 3 reps on the squat clean thrusters.
The runs should take no longer than 2:30 to complete. Adjust the distance accordingly.
