A.
3 sets not for time:
Handstand Walk Practice / Nose-to-Wall Handstand Hold
Hollow Hold x 30 seconds + 20 Hollow Rocks
Pistols x 6-8 each leg
B.
In teams of two complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball Shots 20/14
40 Kettlebell Swings 24/16
30 Burpees
20 Pull-Ups
200 Meter Run Partner Med Ball Run
A.
Take 10 minutes to build to a heavy 1 Rep Strict Shoulder Press
then...
Every 2 minutes, for 12 minutes:
Strict Shoulder Press x 5
B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Hang Snatches 115/75 lbs.
8 Box Jumps 24/20""
10 Toes-to-Bar
Complete as many rounds and reps as possible in 6 minutes of:
5 Hang Cleans 135/95 lbs.
10 Shoulder-to-Overhead
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
200m Run
10 Barbell Burpees
Rest exactly 4 minutes, and then. . .
Complete as many rounds and reps as possible in 6 minutes of:
2 Thrusters 95/65 lbs.
2 Chest-to-bar Pull-Ups
4 Thrusters
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
A.
Every 2 minutes, for 18 minutes
Station 1 - Rope Climb x 2-3 ascents
Station 2 - Turkish Get-Ups x 2 reps each arm
Station 3 - 20 Hollow Rocks + 10 V-Ups + 10 second L-Sit
B.
Every minute, on the minute, for 10 minutes:
6 Box Jump-Overs 24/20
12/10 Push-Ups
A.
Three sets not for time of:
Deadlift x 6-8 reps @ 20X1
Candle Stick Rolls x 10
Double-Unders x 60 seconds
B.
In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:
20 Snatches 95/65lbs.
20 Heavy Russian Kettlebell Swings
20 Toes-to-Bar
A.
Three sets of:
Power Clean + Hang Clean + Clean @75-80%
Rest as needed
B.
Four sets for max reps of:
30 seconds of Ground-to-Overhead
90 seconds of Rest
*Suggested weight 135/95 lbs.
C.
3 sets not for time
Bulgarian Split Squat x 6-8 reps each leg @20X1
Ring Push-Ups x 10-15 @21X1
A.
Every minute, on the minute for 12 minutes
1 - Nose-to-Wall Handstand Hold x 30-45 seonds
2 - Double Kettlebell Row x 8-10 @2111
3 - TRX Mountain Climbers x 30-45 seconds
B.
For time:
25 Pull-Ups
5 Burpees
20 Pull-Ups
10 Burpees
15 Pull-Ups
15 Burpees
10 Pull-Ups
20 Burpees
5 Pull-Ups
25 Burpees
A.
Take 15-20 minutes and build to a 1 Rep Max Back Squat
B.
For max reps:
2 minutes of Back Squats @70-75% of A
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 8 minutes of:
10 Wall Ball Shots 20/14
20 Double-Unders
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.