CrossFit Programming 11.22.2021 - 11.26.2021

By
November 21, 2021

Monday
WOD
For Time:
75 Air Squats
50 Alternating Dumbbell Snatches (50/35)
75 Air Squats

After Party

Double DB Bench Press

Workout Definition

4 sets: 10 reps

*Build to a moderate weight and stay the same or build across all sets.


Single Arm DB Kickback

Workout Definition

4 sets: 10 reps (each side)

Athletes Notes

Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.

Tuesday
WOD
5 sets
100 Double Unders
30 Push-Ups
- Rest 1:00 between sets -

After Party

Strict Pull-Ups

Workout Definition

5 set: 7 reps

*Add weight or decrease the amount of band assistance used from last week

Body Row on Racked Barbell

Workout Definition

4 sets: 10 reps

Athletes Notes

Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a solid plank position. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping” reps. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.

Wednesday
WOD
6 sets (Every 7:00)
Odd Sets (Sets 1, 3, and 5)
21/16 Calorie Row
6 Burpee Box Jump Overs (24/20)
15/12 Calorie Row
6 Burpee Box Jump Overs (24/20)
9/7 Calorie Row

Even Sets (Sets 2, 4, and 6)
21/16 Calorie Bike
6 Burpee Box Jump Overs (24/20)
15/12 Calorie Bike
6 Burpee Box Jump Overs (24/20)
9/7 Calorie Bike

Thursday

"Turkey Day Massacre at The Point"
40 min to accumulate as many points as possible

In teams of 3, you will have 40 minutes to accumulate as many points as possible by completing the following movements:

Gymnastics Movements

15 sit ups = 5 Points

20 Walking Lunges = 5 Points

10 Toes 2 Bar = 7 Points

10 pull ups = 7 Points

20 push ups= 7 Points

20 kb swings (53/35) = 10 Points

40 air squats = 10 Points

50 Double Unders = 10 Points

20/15 Cal Assault Bike – 12 Points

20 Dumbbell Step-ups 50/35 @24/20″ = 12 Points

5 muscle ups = 15 Points

5 wall climbs = 15 Points

10 Meter Handstand Walk = 15 Points

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750 Meter Row = 15 Points

————————————

Barbell movement (95/65) = 1 Point per rep

Ground to Overhead

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Team member 1 will be completing an 750 Meter Row

Team member 2 will be completing an AMRAP of ground to overhead

Team member 3 will be completing any of the gymnastics movements

**Once team member 1 finishes the 750 Meter row, the team will rotate responsibilities**

It is the teams responsibility to keep track of all the point totals/reps. All reps for each movement must be done completely and properly in order for the points to count.

Friday
Coaches' choice

Saturday

Coaches' choice

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