SKILLS for Tuessday 11/15/2022 is the BENCH PRESS
GYMNASTICS for Tues 11/15
3-4 rounds
10 strict pullups
10 pushups (:03 at bottom + 4 taps at top)
10 BW Russian twist
10 BW RDL + Cossack squat (one side per round)
2-3 rounds
:30 chest-to-wall handstand
:30 seated pike
:30 mountain climber plank (per side)
:20 Russian twist
WORKOUT for Monday 11/14/2022
front squat 50/5 (2), 60/3, 75/5, 85/3, 95/1+
every minute on the minute for 20 intervals:
a. 2 power clean + jerk
b. 5 box jumps, high
Post average weight used and highest box used to whiteboard!
ENGINE for Mon 11/14
for time:
300 single unders
250 crunches
200 toe taps
150 double unders
100 slam ball
50 dips
Partition anyhow.
BODYBUILDING for Mon 11/14
Go as heavy as possible for each element, as long as you complete the prescribed volume.
3 rounds
10 bench press
8 one-arm bent over row (R)
8 one-arm bent over row (L)
2:00 rest
3 rounds
10 bent-arm pec fly
10 inverted/ring row
1:00+ rest
5 rounds
8 unbroken renegade rows
rest as needed
It’s the final progression of our 5/3/1 programming (work sets are 75/5, 85/3, 95/1+) for our Monday squats and Friday presses. Eat, sleep, and make sure you’re energetic for good results!
The conditioning to start the week isn’t for time or reps, but rather some proper interval training with barbells and box jumps. Can you stay consistent and find a level (loading, height) that is still challenging for you?
Wednesday sees us snatching and overhead squatting in our strength/skill portion before doing squats and snatches in our conditioning (;
Friday features a CLASSIC CrossFit Benchmark workout. Bring your ropes!
On the weekend we’ll be doing a bodyweight chipper with some decent volume. Then it demands high skill the further in you get. How fun.
MOBILITY for Sunday 11/13/2022
SKILLS for Saturday 11/12/2022 is BENCH PRESS
WORKOUT for Sat 11/12
“THE BOAT”
(in teams of 3/4)
4 rounds for time:
80 calorie row
40 partner deadlifts, 40/70/100kg
200m barbell carry
Rotate partners on the one rower per team, two athletes must be doing a deadlift together, all teammates help carry the bar over the 200m. Change up responsibilities as needed. Post time to whiteboard!
WORKOUT for Friday 11/11/2022
strict press 50/5, 50/5, 60/3, 70/3, 80/3, 90/3+, then
21-18-15-12-9-6-3 toes-to-bar for time.
*50’ one-arm overhead walking lunge after each set
Rx = 20/35/50lbs. Post time to whiteboard.
ENGINE for Fri 11/11
4x 750m row, each for time. Rest 2:00 minimum between efforts.
Start at a pace that is 15-20 seconds slower than your 2000 meter row time trial. Try to maintain relatively the same pace for all 4 rounds.
then 100 kettlebell swings (medium-heavy) for completion
BODYBUILDING for Fri 11/11
3 rounds
12 skull crushers
barbell bicep curl 21’s (7 bottom range + 7 top range + 7 full range)
12 skull crushers
2:00 rest
8 rounds
:20 shoulder taps (put a bumper on your lower back)
:10 rest
:20 90° curl hold
:10 rest
GYMNASTICS for Fri 11/11
3-4 rounds
10 ring rows + negative
10 pike HSPU
7 half-kneeling windmill press/side
2-3 rounds
:30 top-of-chinup
:30 one-foot elevated plank/side
20 alternating V-up
1:00 arch
SKILLS for Thursday 11/10/2022 is SHOULDER-to-OVERHEAD (press, push press, jerk)
CompEx for Thurs 11/10
nasal breathing, hip/shoulder prehab
EMOM x3 do 2-4 press-in-split
E:90 x7 do a clean lift-off + clean + jerk
Sets 1-3 do 2 @75-85%
Sets 4-6 do 1 @79-82%
Set 7 do 1@83-86%
“SLEDGEHAMMER”
for time:
50 wall ball, 10/14/20lbs
10 clean & jerks, 29/42/61kg
25 burpee over bar
10 clean & jerks
50 wall ball
16:00 time cap.
single leg finisher
MOBILITY for Thurs 11/10
