Gymnastics 11-27-23
Monday
Handstand Walk Skill
6 Rounds
1 Wall Walk with Pirouette
8 TTB/Straight Leg Raises
10 Ring Push-ups
Endurance 11-27-23
Tuesday
11/28: The Gary T (@CRCF)
4 Rounds of..
6:00 To Complete:
15/12 Cal Row
8 Burpees over the rower
12/9 Cal Row
6 Burpees over the rower
8/5 Calorie Row
4 Burpees over the rower
(Rest in the time remaining/round)
(2:00 Reset & Flip-flop Workouts)
4 Rounds of..
6:00 To Complete
300m Run
8 Box Jump-Overs
200m Run
6 Box Jump-Overs
100m Run
4 Box Jump-Overs
Barbell 11-27-23
Monday
5 x 5 Bench Press
5 x 5 Strict Pull-Up
same weight across all sets
3 Sets of
25 GHDSU
1:00 Sorenson Hold
:30 Couch Stretch each side
Tuesday
5 x 5 Back Squat
5 x 5 Pendlay Row
5 x 5 Strict Press
same weight across sets
Thursday
5 x 5 Back Squat
3 x 5 Deadlift
same weight across all sets
Workout of the Day 11-27-23
Monday
Strength
12:00, Every 1:30
5 Touch & Go Power Clean
Conditioning
3 Rounds
1:00 Max Double Unders
1:00 Max Rep Power Clean 135/95
1:00 Max Rep Bar Facing Burpee
1:00 Rest
Tuesday
Strength
12:00, Every 1:30
5 Thruster from the floor
Conditioning
10-9-8...3-2-1 Thruster 95/65
1-2-3...8-9-10 Toes to Bar
Wednesday
Conditioning
3 Rounds w/ a partner
250 Meter Row
500 Meter Row
750 Meter Row
Partner 1 does 250, then Partner 2 does 250...
Thursday
Conditioning
35 Minutes for Quality w/ Partner
I Go, You Go, Full Rounds
5 Deadlift
15 Push-Ups
20 Alt. Dumbbell Curls
Friday
Conditioning
4 Rounds
1:00 Calorie Bike
1:00 Bar Muscle-Ups
2:00 Rest
3 Rounds
1:00 Calorie Bike
1:00 Wall Walks
2:00 Rest
2 Rounds
1:00 Calorie Bike
1:00 Chest to Bar Pull-Ups
Saturday
Conditioning
CrossFit Open WOD 11.1
10 Minutes as Many Rounds as Possible
30 Double Unders
15 Power Snatch 75/55
Sunday
Strength
Max Distance Suitcase Carry R/G
Conditioning
50 Box Jumps
50 Goblet Squats G/Y
40 Box Jumps
40 Kettlebell Swings
30 Box Jumps
30 Turkish Get-Ups
Gymnastics 11-27-23
Monday
Handstand Walk Skill
6 Rounds
1 Wall Walk with Pirouette
8 TTB/Straight Leg Raises
10 Ring Push-ups
Gymnastics 11-20-23
Monday
HS Skill Work
5 Rounds
6 Handstand Plate Plank Walk-up /Plank Walk up
:20 Ring Tuck Hold
50m Dual KB overhead carry G/Y
Rest 1:00
Workout of the Day 11-20-23
Monday
Strength
1 x 20 Back Squat
Conditioning
400 Meters of Walking Lunges
10:00 Time Cap
Tuesday
Strength
1 x AMRAP Bench 225/155
Conditioning
15 Minutes, Every Minute on the Minute
Minute 1: Dumbbell Bench 50/35
Minute 2: Max Calorie Row
Minute 3: Rest
Wednesday
Conditioning
12:00 As Many Rounds as Possible
300 Meter Run
30 Single DB Step-Ups 50/35, 20/16"
rest 2:00
12:00 As Many Rounds as Possible
100 Double Unders
16 Single Arm Devil's Press 50/35
rest 2:00
12:00 As Many Rounds as Possible
400 Meter Row
20 DB Goblet Squat 50/35
Thursday
Strength
15:00, Every 1:30
1-3 Snatch
Conditioning
"The Standard" (18 Cap)
30 Clean & Jerks 135/95
30 Muscle-Ups
30 Snatch
Friday
Conditioning
18:00 As Many Rounds as Possible
15/12 Calorie Bike
100 Meter Suitcase Carry
200 Meter Run
1:00 Rest
2:00 Rest
18:00 As Many Rounds as Possible
18/15 Calorie Row
15 Burpees
200 Meter Run
1:00 Rest
Saturday
Strength
12:00 to Build up to a 1RM Squat Clean Thruster
Conditioning
Partners Share Barbell
15:00 As Many Squat Clean Thrusters as Possible 165/115
Sunday
Strength
1 x AMRAP Strict Pull-Up
Conditioning
3 Rounds
400 Meter Run
21 Pull-Ups
Barbell 11-20-23
Monday
5 x 5 Bench Press
5 x 5 Strict Pull-Up
same weight across all sets
3 Sets of
25 GHDSU
1:00 Sorenson Hold
:30 Couch Stretch each side
Tuesday
5 x 5 Back Squat
5 x 5 Pendlay Row
5 x 5 Strict Press
same weight across sets
Thursday
5 x 5 Back Squat
3 x 5 Deadlift
same weight across all sets
Endurance 11-20-23
Tuesday
11/21: Running For Time (Distance Increase) @ CRCF
2-Mile Loop- for time
(5:00 Rest/Reset)
1.5 mile Loop
(5:00 Rest/Reset)
1 Mile Loop
Workout of the Day 11-13-23
Monday
Strength
Build up to a 2RM Back Squat
Conditioning
3 Sets for Quality
8 Front Rack Reverse Lunge
6-10 Front Squat (same weight)
Tuesday
Strength
Build up to a 2RM Bench Press
Conditioning
8 Rounds 0:20 / :10
Push-Ups
Ring Rows
Double Unders
Wednesday
Conditioning
12:00 As Many Rounds as Possible
300 Meter Run
30 Box Jump Over 24/20
rest 2:00
12:00 As Many Rounds as Possible
20/18 Calorie Bike
20 Single Arm Snatch 70/50
rest 2:00
12:00 As Many Rounds as Possible
400 Meter Row
5 Wall Walks
Thursday
Strength
12:00, Every 1:30
2 Snatch
Conditioning
Teams of 3
Partner I Go, You Go, You Go
6 Rounds each,
10/8 Calorie Bike
1 Snatch, AHAP
3 Overhead Squat
Friday
Conditioning
18:00 As Many Rounds as Possible
:20 Side Plank ea.
20 Toes to Bar
200 Meter Run
1:00 Rest
2:00 Rest
18:00 As Many Rounds as Possible
10 Man Makers 35/25
200 Meter Run
1:00 Rest
Saturday
Conditioning
Partners, partition however,
must complete run together
1 Mile Run
80 Burpees
60 Clean & Jerks 185/125
40 Rope Climbs
Sunday
Strength
Build up to a 2RM Strict Pull-Up
Conditioning
3 Rounds
12ea Single Arm Kettlebell Swing G/Y
3ea Turkish Get-Up
300 Meter Suitcase Carry