CROSSFIT
Monday 11/18
“STRENGTH”
EMOM 10 minutes:
O: 3-rep Thruster (Build per set)
E: :30 Max Distance DB/KB Farmer’s Walk
“CONDITIONING”
Open/Performance:
4 Sets:
AMRAP 3 minutes:
8 (4/4) Back Rack Reverse Lunge Steps (95/65) (75/55)
6 Burpees
20 Double Unders
REST 1:00
Fitness:
4 Sets:
AMRAP 3 minutes:
6 (3/3) Back Rack Reverse Lunge Steps (45/35)
4 Burpees
20 Single Unders
REST 1:00
Tuesday 11/19
“GYMNASTICS”
For Time:
Open: 1-10 C2B Pull-ups
Performance: 1-10 Pull-ups
Fitness: 1-10 Assisted Pull-ups
*You must drop/reset after each set*
“CONDITIONING”
Open:
3 Rounds for Time:
6 Deadlifts (275/185)
12 Handstand Push-ups
24 Alternating PIstols
Performance:
3 Rounds for Time:
6 Deadlifts (225/155)
12 Box Handstand Push-ups (add deficit if needed)
24 Alt. Assisted Pistols
Fitness:
3 Rounds for Time:
6 Deadlifts (135/95)
12 DB Shoulder Presses
24 Air Squats
Wednesday 11/20
“CONDITIONING”
Teams of 3. One partner is always rowing. The other 2 are trading reps. Switch every 250m on the rower.
Open/Performance:
AMRAP 25 minutes:
50 Wall Balls (20/14) (14/12)
75 Hang Power Cleans (95/65) (65/45)
100 Box Jump Overs (24/20) (20/16)
Fitness:
AMRAP 25 minutes:
40 Wall Balls (12/8)
60 Hang Power Cleans (45/35)
80 Box Jump/Step Overs (20/16)
Thursday 11/21
“CONDITIONING”
Open/Performance/Fitness:
Tabata Mash:
Bench Press (185/125) (135/95) (95/65)
Kettlebell Swings (70/53) (53/35) (35/25)
Calorie Bike
Double Unders
REST 5:00
For Time:
100 Abmat Sit-ups
Friday 11/22
“CONDITIONING”
Suffer Friday
Open:
5 Sets:
AMRAP 6 minutes:
800m Run
– with time remaining, AMRAP:
3 Push Press (135/95)
6 Pull-ups
9 Burpees
NO REST between sets
Performance:
5 Sets:
AMRAP 6 minutes:
600m Run
– with time remaining, AMRAP:
3 Push Press (115/75)
6 Pull-ups
9 Burpees
NO REST between sets
Fitness:
5 Sets:
AMRAP 6 minutes:
400m Run
– with time remaining, AMRAP:
3 Push Press (95/65)
6 Assisted Pull-ups
9 Burpees
BOOTCAMP
Monday 11/18
Benchmark: Ghost
6 Rounds with 1:00 per station:
Calorie Row
Burpee
Double Unders
REST
Tuesday 11/19
EMOM 10 minutes:
O: 15 Seated DB Shoulder Presses
E: 20 Walking Lunge Steps
REST 5:00
AMRAP 20 minutes:
10 Goblet Squats
10 Kettlebell Swings
10 Box Jumps
10 Calorie Bike
Thursday 11/21
20 Sets of :40 on/:20 off:
500m Row
30 Abmat Sit-ups
20 DB Thrusters
10 Toes to Bar/Hanging Knee Raises
REST 5:00
8 Rounds of :20 on/:10 off:
Max Calorie Row
Friday 11/22
5 Sets:
AMRAP 4 minutes:
400m Run
– with time remaining, AMRAP:
6 DB Thrusters
4 Burpee Box Jump Overs
REST 2:00 between sets
