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
- x 3-4 x 5 sets
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.