CROSSFIT NOVEM Super Set A) Single Leg Split Squats 5×10 (10 Each Side) Off Rack with Barbell on Back (Hybrid will do the same with 2xDBs) B) ME Ring Dips (Strict) 5 Sets CONDITIONING 12 Minute Alt EMOM A) 20 Wallballs (20/14) 10ft B) 40 Double Unders NOVEM BOOTCAMP WOD 1 Annie 25-20-15-10-5-10-15-20-25 X sit …
CROSSFIT NOVEM Deadlifts Warmup 5@40% 5@50% 3@60% Work Sets 5@65% 5@75% 5+@85% 20 Minute Cap Diane 21-15-9 Deadlifts (225/155) HSPUs 10 Minute Cap Cashout 3 RFT 400m Run/500m Row/1200m AD 30 sec Rest after Each Rd NOVEM BOOTCAMP WOD 1 12 min alt emom 5-7 Tempo push ups- 2top, 4 down, 1 up 16 weighted …
CROSSFIT NOVEM WOD For Time 3 Rds 6 Minutes to Complete Round 1 400m Run 27 T2B 21 Thrusters (95/65) Round 2 400m Run 21 T2B 15 Thrusters (115/80) Round 3 400m Run 15 T2B 9 Thrusters (135/95) If done early in 6 minutes you earn rest Score is time of each completed rd or …
CROSSFIT NOVEM Clean Warmup 5 Minutes Clean Complex 1 Power Clean 1 Hang Squat Clean ME Front Squats 5-7 sets working up to heavy set WOD 4RFT 21 Burpees (New open standard) 15 Cal Row/ 12 Cal Bike 9 T&G Clean and Jerks (115/80) NOVEM BOOTCAMP WOD 1 15 min emom A – 10 t2b …
CrossFit Novem Overhead Squats Warmup 5@40% 5@50% 3@60% Work Sets 5@65% 5@75% 5+@85% 20 Minute Cap CONDITIONING WOD 10 Minute EMOM 7 OHS (95/65) 7 Kipping Pullups If you don’t make the minute turn into 10 Minute AMRAP Each minute 7 OHS + 7 Pullups NOVEM BOOTCAMP 8min AMRAP 8 swings 8 goblet squats 8 …
CrossFit: Strength: Burgner Warm Up as a group with PVC + the BTN Sots Press add the Press In Snatch in the warm up along with the 1 Snatch Balance + 2 OHS 1 Snatch DL + 2 Hang Below the Knee Squat Snatches – RE-TEST (5-7) 1+ 2 @ AHAP (for my shoulder injuries …
CrossFit: Teams of 4 “Pick Your Poison” For Time: (A) Choice 1 = Bike or Row? 4000m relay bike (1000m each teammate) OR 2000m relay row (500m each teammate) Station = 15 KB/DB Swings + 15 Thrusters + 15 Sit-Ups + 15 Box Jumps (B) Choice 2 = Top or Bottom? 15 HSPU or 50 …
CrossFit: Strength: Complex – Re-TEST from week 1 1 Press + 1 Push Press + 2 Front Sq. + 1 Thruster (from the rack) (2) 1+1+2+1 x @ Empty BB – then (5-7) based on feeling build to a heavy complex – Push it!!! Conditioning: For TIme: (A) 45 Calories on Bike or Rower (B) …
CrossFit: Warm Up: Movement Prep: Row or Bike 1:00 easy 10 Sec Handstnad Holds or 10 Sec Press Hold 5 Muscle Cleans w/ BB 10 Beat Swings Row or Bike :45 faster 20 Sec Handstnad Holds or 10 Strict Press 5 Hang Power Cleans w/ light wt. 10 Knees to Chest or Waist Row or …
CrossFit: Strength: Jerk Warm Up *10 minutes take 5 of the 10 minutes to pull those new to the jerk aside and teach them how to set up and recovre properly. The more experienced folks have them go ahead and start wamring up. Split Jerk or Push Jerk Doubles (out of the rack) (5-7) 2 …
