WOD: Team wod

Σάββατο 261122

4 rounds for time with a partner:
50m DB or KB lunge (12.5/15 kg or 12/16kg)
350-m farmers carry (10/15 or 12/16kg)

Tips

  • 20:00-25:00.
  • Partner workout where athletes share the work.
  • Loading should force athletes to break 2-3 times during the farmers carry.

Scaling

DB lunge Load, 50 DB step-ups (50cm)

Farmers carry Load, 3:00 farmer hold

WOD: Team WOD

Παρασκευή 251122

AMRAP 12
Partner 1:  max calories
Partner 2: 12 deadlifts + 21 box jumps

Post-workout:
Accumulate:
50 Kang squats (empty barbell)

Tips

  • The loading of the barbell should be light enough so that athletes can go unbroken for at least 2 of the 3 rounds.
  • Move fast on the box jumps and deadlifts, and pace the erg.
  • Advanced athletes shouldn't pace anything.

Scaling

Deadlift Load, DB deadlift, good mornings

Box jump Height, box step-ups, alternating lunges

WOD: For time

Πέμπτη 241122

5 rounds of:
200-m run
20 pull-ups
200-m run
20 push-ups
200-m run
20 sit-ups
200-m run
20 air squats

Tips

  • 35:00-45:00
  • First round unbroken.
  • Runs in 1:00 or less.
  • Pull-ups and push-ups in 1-3 sets every round.

Scaling

Run Distance, bike, row

Pull-up Jumping pull-ups, ring rows

Push-up Push-ups from the knees, push-ups from a box or bench

Sit-up Reps, :30 plank hold

Air squat Reps, range of motion, alternating lunges

HYROX

For time

1500m run

30 wall ball shots 6/9kg

10 walk out push-ups

1000m run

25 wall ball shots 6/9kg

10 walk-out push-ups

500m run

20 wall ball shots 6/9kg

10 walk-out push-ups

Scaling

Run, distance 1000/800/400m, erg

wall ball shots, load,height

walk out push-ups, walk out knee push-ups

WOD: For load

Τετάρτη 231122

Back squats
5-5-3-3-3-1-1-1-1-1

Tips

  • Build to a heavy 5, 3, and 1.
  • Aim to set a new 1-rep max back squat.
  • Lift once every 3:00.

Scaling

Back squat Load, DB goblet squat, 10 x 10 tempo air squats

WOD: For time

Τρίτη 221122

2 rounds of:
100 double-unders
25 shoulder-to-overheads (30/40 kg)
25 burpees

Pre-workout:
EMOM 8:
3 push jerks

Tips

  • ~10:00.
  • 10-15 burpees in 1:00.
  • Use a lightweight for the shoulder-to-overhead.
  • Consider a push press for the shoulder-to-overhead and then move to the jerk if you tire and still need to hang on to the bar.
  • Scale the double-unders to a simpler option while maintaining the volume.
  • Build to a heavy push jerk before the workout

Scaling

Double-unders 2:00 attempts, 200 speed-steps, 100-150 single-unders

Shoulder-to-overhead Reduce loading and maintain reps

BurpeesReduce to 20 reps

Scale-up Strict press and/or burpees to a target

HYROX

3' amrap

row calories

3' amrap

sled push 70/120kg

3' amrap

box-jumps over 50/60cm

3'amrap

burpees

3' amrap

farmer carry 24/32kg

3' amrap

ab-mat sit-ups

3'amrap

push-ups

3' amrap

ring rows

3' amrap

air squats

3' amrap

assault bike calories

1' rest between amraps

Scaling

Scale load, movements so you can move without big rests in the 3 minute time frame

WOD: Grace

Δευτέρα 211122

For time:
30 clean and jerks (43/61 kg)

Post-workout:
3 sets:
20 med ball sit-ups
20 seated leg lifts

Tips

  • Classic CrossFit benchmark.
  • Finished under 10:00. Advanced athletes pushing to finish sub 5:00.
  • Repeat from August 17, 2022.
  • Loading should allow athletes to perform at least 7-reps unbroken.

Scaling

Clean and jerk load

HYROX

For time

2 rounds of :

500m row

40 walking lunges with a med ball 6/9kg

30 med ball sit-ups

20 burpees box jumps 50/60cm

5:00 rest between rounds

Scaling

walking lunges,load unweigthed, reps (30)

med ball sit-ups, load,unweighted

burpees box jumps, height, step-ups, down-ups

WOD: Team WOD

Σάββατο 191122

For time :
200 KB swings (24/32 kg)
– Resting partner holds a single KB in the front rack (16/24 kg).

Pre-workout:
EMOM 10:
2 hang power or squat snatches

Tips

  • 10:00-16:00.
  • Complete at least 10-reps with the KB.
  • Partners switch back and forth as often as they would like.
  • Athletes should shoot for big sets in the beginning and expect their grip to "go" as the workout goes on. Be prepared to change strategies and communicate as partners.

Scaling

Kb swings Load, Russian swings, KB deadliftKB front squatLoad, DB front rack hold, farmer hold