Weekly CrossFit Programming 11.16.2020-11.20.2020

By
November 15, 2020

Monday

Warmup
1 Minute Each

Easy Bike
Active Samson Video
Push-up to Down Dog Video
Dumbbell Glute Bridges (Bell on Hips) Video
Single Dumbbell Strict Press (30 Seconds Each) Video

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SWOD
Every 1:30 x 5
1 Pausing Back Squat
2 Back Squats

Set 1: 55% (increase 5% each round)

WOD
AMRAP 15:
50/35 Calorie Echo Bike
50 Single Dumbbell Hang Clean and Jerks (50/35) (Alternate every 5 reps)
50 Single Dumbbell Reverse Lunges (50/35)
50 Deadlifts (205/145)

Tuesday

Warmup
2 Rounds

30 Seconds PVC Overhead Squats Video
30 Seconds PVC Hollow Hold Video
30 Seconds Lateral Hops Over PVC Pipe
30 Seconds PVC Arch Hold Video

Overhead Squat Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

WOD
For Time:
1000 Meter Row
25 Thrusters (95/65)
25 Chest to Bar Pull-ups
200 Double Unders
25 Overhead Squats (95/65)
25 Toes to Bar
1000 Meter Row
25 Front Squats (95/65)
25 Pull-ups

After Party:
21-18-15-12-9
Sit-ups
*Plank 30 seconds between sets of sit-ups

Wednesday

Warmup
30 Seconds Each

Easy Row
Active Spidermans Video
Box Step-ups

Moderate Row
Active Samson Video
Lateral Box Step-Overs

Faster Row
Air Squats
Box Jumps (Step Down)

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SWOD
1- Rep Max Clean and Jerk

WOD
AMRAP 4:
27 Sit-ups
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24"/20")

Rest 4 Minutes

AMRAP 4:
27 Sit-ups
21 Power Cleans (115/85)
15 Burpee Box Jump Overs (24"/20")

Rest 4 Minutes

AMRAP 4:
27 Sit-ups
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24"/20")

Thursday

Warmup
30 Seconds Each

PVC Pass Throughs Video
Easy Bike
PVC Behind the Neck Strict Press
Easy Bike
PVC Z-Press Video
Easy Bike
PVC Strict Press

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SWOD
1-Rep Max
Strict Press

WOD
5 Rounds:
20 Jumping Air Squats
12/9 Calorie Echo Bike
9 Handstand Push-ups

Friday

Warmup
2 Rounds

30 Seconds Each

Single Unders
Active Samson Video
Lateral Squats Video
Inchworm to Push-up Video
Air Squats

Overhead Squat Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

SWOD
1- Rep Max
Hang Squat Snatch

WOD
AMRAP 12:
25 Double Unders
9 Toes to Bar
25 Double Unders
9 Hang Squat Snatches (95/65)

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