Nov 24, 2022
Conditioning
With a partner, complete for time:
- Run the loop
- 80-100 Calories
- 200 Wall Balls
30:00 time cap
Notes
Today’s workout is a chipper to be done with a partner. Your score is the time to complete the prescribed work or the number of reps completed under the 30-minute time cap.
The loop is a 1.5 mile run. If you cannot maintain at least a 9-minute/mile pace, consider adjusting the distance to 1-mile.
The calories should take no longer than 5-minutes. Adjust the target number accordingly.
The wall balls should be done with a weight that allows you to maintain 10 unbroken sets of 10 on minimal rest.
Nov 22, 2022
Strength
3 Sets not for time
- 4-5 Dips @ 11X1
- 10 Band Face Pull
- 5 steps per direction Lateral Handstand Walk
Notes
Today’s strength is 4 exercises that you will rotate through for 3 sets. Take your time moving through each of these exercises.
For the dips, each rep will be performed with a :01 negative, :01 pause in the bottom and :01 pause between reps. If you cannot maintain the prescribed tempo for all 5 reps, add assistance with a band, or substitute feet-assisted on a box or push ups. Once you hit all 3 sets of 5 reps with perfect tempo, you may add weight or reduce resistance the following week.
Band face pull. Squeeze your shoulder blades together at the back and hold for :01 each rep.
Lateral Handstand Walk. Move slowly through each step. Focus on active shoulders and shifting your weight back and forth through the shoulders. If you cannot yet show control in a handstand, substitute a handstand walk around a box or shoulder shifts.
Conditioning
For time:
- 8-7-6-5 Wall Walks
- 16-14-12-10 Double Dumbbell Box Step Overs
12:00 time cap
Notes
Today’s workout is a simple couplet of wall walks and step overs. Your score is the time to complete the prescribed reps or the number of reps completed under the 12-minute time cap.
If you cannot maintain a pace of at least 5 reps per minute on the wall walks, consider lowering the rep scheme.
The dumbbells will be held in a farmer’s carry for the step overs. Use a moderate weight that allows you to complete the step overs in no more than 2 sets each round.
Nov 21, 2022
Our Thanksgiving schedule is as follows:
- Wednesday 11/23: 1830 class cancelled; all other classes are normal
- Thursday 11/24: Closed
- Friday 11/26: 0800-0930 Open Gym, 0930-1030 CrossFit (partner WOD)
- Saturday 11/27: Normal Saturday schedule
Strength
Deadlift @ 11X1
Notes
Today’s strength is deadlift. You will complete 5 working sets of 3-4 reps. Each rep will be performed with a :01 negative, :01 pause in and the bottom and :02 pause between reps. The rep scheme won’t change throughout the month, but you’ll have the opportunity to increase weight across weeks depending on the amount of reps you hit. This means that if you hit 4 reps on all 5 working sets, you can increase weight the next week and start the process over again. If you have to stop at 3 reps on any of your working sets, you will repeat the same weight the following week, and continue to do so until you achieve 5 sets of 4 reps. Here is an example of how this could look in practice:
Week 1: 100×4, 100×4, 100×4, 100×3, 100×3
Week 2: 100×4, 100×4, 100×4, 100×4, 100×3
Week 3: 100×4, 100×4, 100×4, 100×4, 100×4
Week 4: 105×5, 105×5, 105×4, 105×4, 105×3
Etc…
Conditioning
For time:
- 50-60 Calories
- 30 Power Snatch
- 400m Run
10:00 time cap
Notes
Today’s workout is a chipper. Your score is the time to complete the prescribed reps or the number of reps completed under the 10-minute time cap.
The calories should take no longer than 4:00. Adjust the target number accordingly.
Use a moderate weight for the power snatch. Quick singles or small touch and go sets would be a good strategy. Don’t spend more than 4:00 on the barbell.
The run should take no longer than 2:30. Adjust the target distance accordingly.
Nov 20, 2022
Our Thanksgiving schedule is as follows:
Wednesday 11/23: 1830 class cancelled; all other classes are normal
Thursday 11/24: Closed
Friday 11/26: 0800-0930 Open Gym, 0930-1030 CrossFit (partner WOD)
Saturday 11/27: Normal Saturday schedule
Strength
Shoulder Press @ 11X1
Notes
Today’s strength is press. You will complete 5 working sets of 4-5 reps. Each rep will be performed with a :01 negative, :01 pause in the front rack and :01 pause overhead. The rep scheme won’t change throughout the month, but you’ll have the opportunity to increase weight across weeks depending on the amount of reps you hit. This means that if you hit 5 reps on all 5 working sets, you can increase weight the next week and start the process over again. If you have to stop at 4 reps on any of your working sets, you will repeat the same weight the following week, and continue to do so until you achieve 5 sets of 5 reps. Here is an example of how this could look in practice:
Week 1: 100×5, 100×5, 100×5, 100×4, 100×4
Week 2: 100×5, 100×5, 100×5, 100×5, 100×4
Week 3: 100×5, 100×5, 100×5, 100×5, 100×5
Week 4: 105×5, 105×5, 105×4, 105×4, 105×4
Etc…
Conditioning
Complete 5 rounds for time:
- 10 Single Arm Devil Press
- 12 Toes to Bar
- 60 Double Unders
15-minute time cap
Notes
Today’s workout is 5 rounds of single arm devil press, toes to bar, and double unders. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 15-minute time cap.
Use a moderate weight for the devil press. You should be able to move continuously for 10 reps each round.
The toes to bar should be done in no more than 3 sets each round. Adjust the number of reps or substitute knee raises or sit ups.
The double unders should take no longer than :45. Adjust the number of reps or substitute single unders.
Nov 18, 2022
Conditioning
Working in teams of 3, complete 3 rounds of time:
- 40-50 Calories on two machines
- 15m DB Front Rack Walking Lunge Relay
- 200m Run together
- 15 Synchronized Burpees
30-minute time cap
Notes
Today’s workout is 3 rounds of calories, lunges, running, and burpees done in a team of 3. You will start with two team members each on a machine working towards 40-50 calories on both machines. You may switch as needed. Once both monitors read 40-50 calories, partner 1 will complete a 15m dumbbell front rack walking lunge, then partner 2 will lunge, then partner 3 will lunge. Then all team members will run 200m together. Finally, all team members will complete 15 synchronized burpees together. Then complete 2 more rounds. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 30-minute cap.
The calories should take no longer than 3-minutes. Adjust the target accordingly.
The lunges should be done with a moderate weight. You should be able to complete the 15m unbroken each round.
The run should take no longer than 1:15. Adjust the distance as needed.
The burpees should take no longer than 1:30. The rep is considered synchronized when all athletes have chests and thighs on the ground at the same time, as well as a jump and clap hands at the same time.
