CrossFit Training WOD

Tuesday – November 29

Skill Work: 3 Rounds, not timed:
-25m backwards sled drag (heavy)
-5x eccentric/negative pull ups (Strict pull ups with 5 second lower to full extension)
-6x barbell Turkish get ups, 3R/3L

Strength:
1: Push Press- Warm up, then:
–75%x5, 85%x3, 95%x 1+.
If you have current and true 1 RM for your push press, then take the percentages from 90% 1 RM.

Work Capacity: Complete the following for time:
-50x calories on Assault bike
-21x thrusters (95#/65#)
-21x 2-arm Russian KB swings (2x 53#/2x 35#)
-15x thrusters (95#/65#)
-15x 2-arm Russian KB swings (2x 53#/2x 35#)
-9x thrusters (95#/65#)
-9x 2-arm Russian KB swings (2x 53#/2x 35#)

Monday – November 28

Strength:
1: Snatch Complex- 10 rounds, every 2 minutes, perform:
-1x snatch pull + 1x hang squat snatch + 1x overhead squat (Work up to a max 1+1+1 for the day)

2: Back squat: 75%x 5, 85%x 3, 95%x 1+.
If you have current and true 1 RM for your back squat, then take the percentages from 90% 1 RM.

Work Capacity: 5 rounds – In 2.5 minutes complete:
-5x muscle up
-10x toes to bar
-15x wallball (20#/14#)
-Max rep calories on rower
*Rest 30 seconds between rounds, so each round will start on the 3 minute (0:00-3:00-6:00-9:00-12:00)
*Goal is to have all 5/10/15 rep movements unbroken.

Core: 3 rounds:
-8x Pause barbell back extensions (You choose the weight)
*Pause for 1 FULL second at the top/full extension.

Saturday – November 26

Skill Work: 3 Rounds, not timed:
-10 max effort pulls on the rower
-30 second freestanding handstand hold (or 30 seconds of effort if unable to maintain position)
-10x weighted 1-legged squats (you choose the weight)

Strength:
1: Bench Press- Warm up, then:
-70%x 3, 80%x 3, 90%x 3+.
*If you have a recent and legit 1 RM bench, take percentages off of 90% 1 RM.

Work Capacity: Complete 2 rounds for time of:
-100ft Yoke Carry/Farmers walk (315#/225#)
-80x 1-arm Russian KB swing, 40R/40L (53#/35#)
-60 calorie row
-40x knees to elbow

Friday – November 25

Strength:
1: Clean Complex from blocks- 10 rounds, every 2 minutes, perform:
-1x clean pull + 2x clean + 1x jerk (Work up to a max 1+2+1 for the day. Set blocks up so barbell is at 1″ below knee level)

2: Deadlift: 70%x 3, 80%x 3, 90%x 3+.
If you have current and true 1 RM for your back squat, then take the percentages from 90% 1 RM.

Work Capacity: Complete as many rounds as possible in 15 minutes of:
-30x unbroken double unders
-15x sumo deadlift high pulls (75#/55#)
-30x unbroken double unders
-15x barbell thrusters (75#/55#)

Core: Perform 1 round of:
-Max duration weighted plank hold (2×45# plate/2x 25# plate)
-Rest 2 minutes
-Max duration weighted plank hold (1×45# plate/1x 25# plate)
-Rest 2 minutes
-Max duration plank hold

Wednesday – November 23

Strength: Sled Sprints – Complete 10 rounds of:
-20m sled pull (weighted) + 30m sprint (slick)
-Rest 2-3 minutes between rounds
*Think of these as sprinting supersets, meaning the transition into the 30m slick sprint should be efficient. Choose a weight that allows you to sprint all 10 rounds (not resort to a walk), but keep it under 70% bodyweight.

Work Capacity: Complete as many rounds as possible in 8 minutes of:
-3x Handstand push up
-3x squat clean (155#/105#)
*Kicker = Add 3 HSPU after each successfully completed round. So round 2 will consist of 6x HSPU+3x squat cleans.

Tuesday – November 22

Skill Work: 3 Rounds, not timed:
-20m seated sled pull
-max rep strict unbroken muscle up + max rep unbroken muscle up
-30m 1-arm overhead KB carry, 15R/15L (you choose the weight but perform bottoms up if you can)

Strength:
1: Push Press- Warm up, then:
– 70%x3, 80%x3, 90%x 3+.

Work Capacity:

1) 40-30-20-10 reps for time of:
-Toes to bar
– Wall-ball shots (20#/14#)

Rest 5 minutes, then,

2) 40-30-20-10 reps for time of:
-Weighted Hip extensions (45# plate/25# plate)
-Wall-ball shots (20#/14#)

Monday – November 21

Strength:
1: Snatch Complex from blocks- 10 rounds, every 2 minutes, perform:
-1x snatch pull + 2x snatch (Work up to a max 1+2 for the day. Set blocks up so barbell is at 1″ below knee level)

2: Back squat: 70%x 3, 80%x 3, 90%x 3+.
If you have current and true 1 RM for your back squat, then take the percentages from 90% 1 RM.

Work Capacity: Complete 21-15-9 reps for time of:
-Deadlift (275#/225#)
-Burpee over the barbell

Core: 3 rounds, not timed:
-15x strict toes to bar
-12x reverse hypers (Heavy)
-20x standing Russian twist, 10R/10L (AHAP)

Saturday – November 19

Skill Work: 3 Rounds, not timed:
-10 calories Assault bike, arms only
-3x box jump overs (Treat these like hurdles. Meaning, do not land on top of the box and simply jump over the entire box. You choose the height)
-1x L-sit rope climb (15ft)

Strength:
1: Bench Press- Warm up, then:
– 65%x 5, 75%x 5, 85%x 5+.
*If you have a recent and legit 1 RM bench, take percentages off of 90% 1 RM.

Work Capacity: “Heavy Helen” Complete 3 rounds for time of:
-400m run
-21x KB swing (70#/53#)
-12x chest to bar pull up

Friday – November 18

Strength:
1: Clean Complex from blocks + jerk- 10 rounds, every 2:30 minutes, perform:
-2x clean pulls + 1x clean + 1x jerk (Work up to a max 2+1+1 for the day. Set blocks up so barbell is at knee level and only do jerk after second pull)

2: Deadlift: Warm up, then:
-65%x 5, 75%x 5, 85%x 5+.
*If you have current and true 1 RM deadlift, then take the percentages from 90% 1 RM.

Work Capacity: In 15 minutes, complete the following for max reps:
-150x burpees (Touch a target that is set up 8″ above max reach)
-max rep deadlift (185#/125#)

Core: 3 rounds, not timed:
-12x reverse hypers (AHAP)
-60 second accumulated L-Sit