CROSSFIT
Monday 11/30
“STRENGTH”
In 7 min:
3RM Push Jerk
– Rest 3 –
In 5 miN:
1RM Split Jerk
“CONDITIONING”
10 x 1-minute AMRAPs
3 Thrusters
60-yard Shuttle Sprints (5-yard increments)
Max Chest-to-Bar Pull-Ups
Rest 1 minute between AMRAPS
“GOLD” 135/85lbs
“SILVER” 95/65lbs
“BRONZE” 65/45lbs
Tuesday 12/1
“STRENGTH”
In 10 min:
Find a NEW 3RM Hang Squat Clean
Every 3:00 x 3 Sets:
4/4 DB Step Up
8 Barbell Hip Thrusts
“CONDITIONING”
AMRAP 18 minutes:
18 Air Squats
3k/2k Bike
18 Box Jumps (24/20 in)
Wednesday 12/2
“PRIMER”
3 Sets:
9 Hollow Body Rocks
7 Toe Tap Pushup
5 Candle Stick Rollup to Pistol
3 Tempo Pull-ups (3-sec lower)
“CONDITIONING”
Teams of 3: Trade as Needed
AMRAP 7 minutes:
50 Push Press (135/85)
50 Push Press (155/105)
AMRAP Push Press (185/135)
REST 3:00
AMRAP 7 minutes:
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)
REST 3:00
AMRAP 7 minutes:
50 Deadlift (135/95)
50 Deadlift (155/105)
AMRAP Deadlift (185/135)
Thursday 12/3
“CONDITIONING”
7 Rounds for Time:
Max calorie row in 60 seconds
Turkish get-ups (50/35)
Notes: Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.
Friday 12/4
“STRENGTH”
RE-TEST
In 10 minutes:
5 Front Squats
7 Back Squats
“CONDITIONING”
Open 19.4
For Total Time
3 Rounds of:
10 Snatches (95/65 lb)
12 Bar-Facing Burpees
REST 3:00
3 Rounds of:
10 Bar Muscle-Ups
12 Bar-Facing Burpees
(Time cap: 12 minutes)
Saturday 12/5
TBD
BOOTCAMP
Monday 11/30
“CONDITIONING”
For Time:
30 Calorie Bike
40 Tall Kneeling Goblet Press
50 Tall Kneeling Horn Curl
60 Goblet Floor Presses
70 Pullovers
80 OH Flutter Kick (right leg count)
90 Calorie Bike
Tuesday 12/1
“STRENGTH”
EMOMx9
Minute 1 – 10 Dual Rack KB/DB Front Squats
Minute 2 – 15 Dual KB/DB Sumo RDL
Minute 3 – Bottom of the Squat Hold
“CONDITIONING”
In 28 minutes:
Row
*At Minutes 7 & 21 Perform
20 KBS
20 Goblet Squats
*At Minutes 0 & 14 Perform
40 Bicycle Crunches
20 Hollow Rocks
10 Dead Bugs
Wednesday 12/2
“CONDITIONING”
Teams of 2 – Trade every:30
Minute 1: Box Jump
Minute 2: HR Pushups
Minute 3: Bike (Calories)
Minute 4: Squat
Minute 5: Row (calories)
Minute 6: No Pushup Burpee
x5
Thursday 12/3
“STRENGTH”
EMOMx9
1- 5/5 SA Shoulder Press
2- 10/10 SA Bent Over Rowe
3- 12/12 SA Upright Row
“CONDITIONING”
In 28 minutes:
Bike
*At Minutes 7 & 21 Perform
5/5 Turkish Getups
10/10 SA RKBS
*At Minutes 0 & 14 Perform
15 Ab-mat situps
20 Glute Bridge marches
30 Russian Twists
Friday 12/4
“CONDITIONING”
10 Rounds Each for Time:
Max calorie row in 60 seconds
V-Ups
Notes: Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 V-Ups for that round. If you row 30 calories, complete 10 V-ups for that round.