Weekly CrossFit programming 11.9.2020-11.13.2020

By
November 8, 2020

Workouts subject to change:

Monday
Warmup
40 Seconds Each

Box Step-ups
Slow Air Squats
Single Dumbbell Goblet Squats (Light Weight) Video

Down Dog Video
Lateral Hops Over Dumbbell
Single Dumbbell Deadlifts (40 Seconds Each)

Hollow Hold Video
Arch Hold Video
Straight Leg Sit-ups Video

WOD
5 Rounds For Time:
21 Wallballs (20/14)
18 Alternating Dumbbell Power Snatches (50/35)
15 Box Jumps (24"/20")
12 Toes to Bar

After Party
Strict Gymnastics

1) Max Unbroken Strict Handstand Push-ups
2) Max Unbroken Strict Pull-ups

Tuesday
Warmup
LINE DRILLS

SWOD
8 EMOM
3 Power Cleans @ 70-75% of 1-rep max

WOD
On the 5:00 x 6 Rounds:
500/400 Meter Echo Bike
350/300 Meter Row
15 Shuttle Runs (10 Meters)

Wednesday
Warmup
Plate Hops Video
Glute Bridges (Feet on Plate) Video
Lateral Squats Video

Plate Hops
Single Leg Glute Bridges (30 Seconds Each) Video
Wall Squats Video

Plate Hops Video
Glute Bridge Walkouts Video
Plate Counterbalance Squats Video

Barbell Warmup

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

SWOD
Front Squat
3-1-3-1-3-1
3 Reps @ 75%
1 Reps start at 80%; increase 5% each time.

WOD
3 Rounds For Time:
10 Front Squats (165/115)
10 Chest to Bar Pull-ups
10 Burpees

Thursday
Warmup
2 Rounds

1 Minute Row
30 Seconds Active Samson Video
30 Seconds Side Plank (Each Side)
30 Seconds Single Dumbbell Deadlifts (Each Side)

WOD
For Time:
2000 meter row
150 Double Unders
100 Burpees

After Party
10-15 Minutes of Stretching & Rolling

Recommended Targets:

Friday
Warmup

SWOD
EMOM 8
2 Push Jerks

Partner WOD
AMRAP 20
50/40 Cal Bike
20 Deadlifts
15 Hang Power Cleans
10 Push Jerks
155/105

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