*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
- x 2 x 4 sets @ RPE 7
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.