A. Make Up Day B. AMRAP30 400m Run 200ft Farmer Carry 53/35 /hand 500m Row 10 Front Squats from Floor 135/95
Workout of the Day (WOD)
11.22.19 Friday
Prep: 2 Sets: 5/side Walking Lunge and Twist 10 Russian KBS 20 sec Forearm Plank 5 HR Push Ups A. Sorenson Max Sorenson Hold B. Deadlift Build to a 1RM in 12min C. “Scalped” 3RFT: 25 KBS 53/35 25 Burpees Rx+ 70/53 Time cap is 10min. Modified version if they did not get 90
11.21.19 Thursday
Prep: 5min Easy AB or Row or Ski + Dynamic Warm Up Make Up Day or A. 3 Sets: 20 sec/side Side Plank 30 sec Can Opener rest 60 sec B. 30min Max Row Max Meters in 30min
11.20.19 Wednesday
Prep: 3 Sets: 10 Russian KBS 10 Ring Rows 5 Cat Cows A. Power Clean / Vertical 15min to build to a 1RM PC or Max Vertical Jump B. Grip Endurance Test Farmer Carry Hold 70/hand / 53/hand C. For Time: 100m Sled Push Outside (135/95 added) Time cap is 5min
11.19.19 Tuesday
Prep: Joint Mobility with PVC + 3 Sets: 3 Broad Jumps 30 sec FLR + Spend 3-5min Drilling positions with PVC or empty Bar A. Power Snatch / Reverse Medball Toss 15min to Build to a 1RM PS or 3 Attempts for Max Distance B. Pull Up / Bar Hang Max UB Set of Strict
11.18.19 Monday
Prep: 3 Sets: 30 sec AB Easy 5/side Hip Switches 20-30 sec Forearm Plank + 2 Sets: 5 Goblet Squats 33X1 rest 60 sec A. Back Squat Build to a 3RM in 15min B. Shoulder Press Build to a 1RM in 10min C. AMRAP10 100 Wallballs 20/14 10/9 50 alt DB Power Snatches 50/35 ***In
11.16.19 Saturday
Prep: 3min Row + Joint Mobility + Bar Warm Up Fitness A. EMOM8 3 Pause Power Cleans Pause 3 sec at knee Starting light and building a little each round to moderate-tough loads. B. Every 3min x 5 Sets: 5 HPC + 5 S2OH 135/95 10 Weighted Sit Ups 10 Bar Facing Burpees Essentials A.
11.15.19 Friday
Prep: 8min EZ 8 cal Row 8 Walking Lunges 10 alt FLR Shoulder Taps 5 Hollow Tucks Fitness + Essentials A. 5 Sets: 6 KB Curl to Press (Hold 1 sec at bottom hang and 1 sec top) rest 60 sec 4/side DB Reverse Lunge to SL RDL rest 60 sec Pick Moderate loads and
11.14.19 Thursday
Prep: Joint Mobility + Movement Practice of each Movement in workout Fitness + Essentials A. AMRAP20 In teams of 3: 30 Russian KBS 53/35 30 cal Row 30 Syncro Walking Lunges 30 Syncro No Push Up Burpees 30 Sit Ups Adjust reps by +/- 10 reps/person and anyone can perform alone w/ 10 reps
11.13.19 Wednesday
Prep: 3 Sets: 10 Goblet Good Mornings 10 Cat Cows 5/side Plank to Support Fitness and Essentials A. 4 Sets: 6 DB RDL 3111 20-30 sec/side Side Plank Sorenson Hold (tough set) rest 90 sec B. Every 4min x 4 Sets: 10 alt Step Ups 24/20 8 Slam Balls (must catch off bounce) 25/15 50
Spirit of the Open 20.5: Corey Brindle
Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during Saturday Morning Showdown, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes to
11.12.19 Tuesday
Prep: 2min Row + Joint Mobility Fitness: A. 3 Sets: 15 DB Floor Press 20 sec Glute Bridge Hold rest 60 sec Moderate weight on Floor Press. B. CGBP 5 reps @ 22X1 rest 2min x4 sets C. EMOM16 1- 10 DB Push Press 50/35 /hand 2- 20 sec AB Hard Effort 3- 10 Burpees
Monday 11.11.19
Prep: 3 Sets: 30 sec AB 10/side Leg Swings 30 sec Forearm Plank 15 sec Air Squat Hold Fitness A. Goblet Squat 5 reps @ 33X1 Every 2min x4 sets Building each set or staying heavy across. Each set should be moderately tough. B. Every 3min x4 Sets 5 Back Squats @ 31X1 Max UB Ring
Friday 11.8.19
Prep: Joint Mobility + 3 Sets: 30 sec AB 10 Walking Lunges 10 FLR Taps A. 12min Fitness: Hang Squat Clean + Front Squat Essentials: Hang Power Clean + Front Squat Build to a tough complex B. For Time: 4 Rounds: 200m Run 12 HPC 115/75 9 Bar Facing Burpees 6 Shoulder to OH 115/75
Thursday 11.7.19
Prep: Complete 200 Single Unders in any number of sets/reps + Dynmaic Warm Up A. Bike/Row 30 sec AB 80-85% 15 sec rest 30 sec Row 80-85% 15 sec rest 30 sec Shuttle Run 15m 15 sec rest x3 sets B. 5 Sets: 20-30 sec HS Hold or 2 Kick Ups 5 Slow Crossover Victory
