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
- x 4-5 x 5 sets
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.