21 Snatches 135/95
15 Overhead Squats
9 Muscle-Ups
Rest 5 minutes then...
3 Rounds
Run 400m
10 Handstand Push-Ups
Rest 5 minutes then...
30 Front Squats 185/125 (from the floor)
*30 Double-Unders for every time you break
A.
Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
B.
Tabata Row for Calories
Rest 60 seconds
Tabata Goblet Squats 24/16kg
Rest 60 seconds
Tabata Push-Ups
Rest 60 seconds
Tabata Sit-Ups (weighted Sit-Ups are optional)
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.
A.
Take 15 minutes and build to a heavy
3 Rep Deadlift
B.
In teams of two, alternate rounds for 10 minutes of :
5 Deadlift*
5 Chest to Bar Pull-Ups
*Load with approximately 65-70% of today’s heavy triple from part A.
C.
3 sets not for time
Bent Over Barbell Rows x 6-8 @2111
GHD Sit-Ups x 15-20
A.
“Little Bear”
Three sets of:
Barbell Complex x 3 reps
Rest 2 minutes between sets
The Barbell Complex=
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead
B.
For time:
50 Calorie Assault Bike
25 Toes-to-Bar
50 Box Jump-Overs 24/20"
25 Toes-to-Bar
A.
Every minute, on the minute for 9 minutes
1 - Nose-to-Wall Handstand Hold x 30-45 seonds
2 - Ring Rows x 8-12 @2111
3 - Hollow Hold or Hollow Rocks x 30-45 seconds
B.
Minutes 0-10: Run 1 mile
Minutes 10-15: Run 800 meters
Minutes 15-25: Row 2000 meters
Minutes 25+: Row 1000 meters
A.
Every 2 minutes, for 10 minutes:
Back Squat x 3-4 reps @ 31X1
*Add weight from last week
B.
Complete:
100 Kettlebell Swings 24/16 kg
80 Wall Balls 20/14
60 Burpees to 6" Target
HOWEVER you are only allowed to work for 60 seconds then you must rest for 60 seconds. Continue to do so until you complete the assigned reps
Complete as many rounds and reps as possible in 4 minutes of:
400 meter run
10 Burpee Box Jump-Overs (24/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double-Unders
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
400 meter run
10 Burpee Box Jump-Overs (24/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double-Unders
Rest exactly 3 minutes, and then . . .
Complete for time:
400 meter run
10 Burpee Box Jump-Overs (24/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double-Unders
A.
Every minute, on the minute for 10 minutes:
3 Power Cleans
4 Front Rack Reverse Lunges
3 Shoulder-to-Overhead
B.
For time:
50 Calorie Row
40 Bar Facing Burpees
30 Overhead Squats 115/75 lbs.
HAPPY THANKSGIVING !
“12 Days of Thankfulness”
1 - 200 Meter Run
2 - Muscle-Ups
3 - Squat Clean Thrusters 95/65 lbs.
4 - Burpee Box Jumps 24″/20″
5 - Handstand Push-Ups or Hand Release Push-Ups
6 - Chest-to-Bar Pull-Ups or Pull-Ups
7 -Kettlebell Swings
8 - DB/KB Snatches (4 each arm)
9 - Toes-to-Bar
10 - Front Rack Lunges Steps 95/65 lbs.
11 - Ring Dips
12 - Deadlifts 315/225 lbs.
"Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 200 Meter Run
2 – 2 Muscle-Ups, 200 Meter Run
3 – 3 SQ Thrusters, 2 Muscle-Ups, 200 Meter Run
4 – 4 BBJ, 3 SQ Thrusters, 2 Muscle-Ups, 200 Meter Run . . . and so on.
Post your time, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun."
Thanks to CrossFit Invictus for this one with a few modifications.
A.
Every minute, on the minute for 15 minutes
1 - Nose-to-Wall Handstand Hold x 30 seonds
2 - V-Outs x 10-12
3 - L-Sit x 30-45 seconds
B.
"Isabel"
For time:
30 Snatches 135/95 lbs.
A.
Every 2 minutes, for 10 minutes:
Back Squat x 3-4 reps @ 31X1
*Add weight from last week
B.
Every minute, on the minute for 18 minutes:
1 - Row 20/15 calories
2 - 10 Wall Balls
3 - 20 Double-Unders + 10 V-Ups
*If you are comfortable with 10 Wall Balls at 20/14 lbs. try using the 30/20 lbs. for this workout.
A.
"Helen"
3 Rounds for time of:
400m run
21 Kettle Bell Swings 24/16
12 Pull-ups
Rest 5 minutes then...
B.
3 Rounds for time of:
30 Abmat Sit-ups
15 Deadlifts 185/125
Rest 5 minutes then...
C.
Complete as many rounds and reps as possible in 9 minutes of:
9 Wallball Shots 20/14
6 Toes-to-Bar
A.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 8-10 Handstand Push-Ups or 5-6 Wall Climbs
B.
10-8-6-4-2
Clean and Jerk 135/95 lbs.
*Complete 2 Rope Climb ascents after each round.
A.
Every 2 minutes, for 12 minutes
Push Press + 2 Power Jerks
*Add weight from last week
B.
For time:
Row 1000m
50 Pistols
30 Shoulder-to-Overhead 135/95 lbs.
A.
3 sets of:
Power Clean x 3.3.3
*10 seconds between triples
Rest 3 minutes
B.
Every 4 minutes, for 20 minutes:
Run 400m
10 Box Jump-Overs 24/20"
1 Clean (Power or Full)
*Score is total weight of the Cleans
**You can take multiple attempts but only successful lifts will count
A.
Every minute, on the minute for 30 minutes
Minute 1 - Assault Bike 15/12 Calories
Minute 2 - Row 250/200m
Minute 3 - Rest
Minute 4 - Max Burpees to a 6" target
Minute 5 - Rest
B.
3 sets not for time
Stationary Dips or Ring Dips x 12-15
GHD Sit Ups x 10-15
A.
Every 3 minutes, for 15 minutes:
Back Squat x 3-5 reps @ 31X1
*Add weight from last week
B.
3 Rounds for time:
5 Snatches
10 Overhead Squats
50 Double-Unders
*Choose a weight that will challenge you.
A1.
Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups
8 Deadlifts 225/135 lbs.
Rest 3 minutes, and then...
A2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans 155/105 lbs.
8 Chest-to-Bar Pull-Ups
Rest 3 minutes, and then...
A3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats 155/105 lbs.
8 Toes-to-Bar
Rest 3 minutes, and then...
A4.
Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches 135/95 lbs.
20 Double-Unders
Rest 3 minutes, and then...REPEAT A1 through A4.
A.
Every 2 minutes, for 16 minutes (4 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 8-10 Handstand Push-Ups or 5-6 Wall Climbs
B.
2 Rounds for time:
50 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
*400m run will be 200m x 2