– RX –
5 sets:
On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats (53/70 lb)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.
– INTERMEDIATE –
5 sets:
On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats (35/53 lb)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.
– BEGINNER –
5 sets:
On a 1:30 clock:
15 plate hops (2 in)
10 KB goblet squats (18/26 lb)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.
CrossFit warm-up
– Equipment: PVC, rings.
– Take time to demo each of the movements and scale athletes as needed before beginning.
– Have athletes perform 2 rounds x 10 reps or :30 of each movement of the CrossFit warm-up, moving at their own pace.
Movement // Focus
Samson stretch // « Drive the knee forward and squeeze the belly tight. »
Samson stretch // « Drive the knee forward and squeeze the belly tight. »
Overhead squats // « Press up and keep the arms straight. »
Sit-ups // « Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up. »
Good mornings // « Arch the chest up and squeeze the abs. »
Pull-ups // « Pull the bar down to the floor until the chin is above the bar. »
Dips // « Shoulders below the elbow at the bottom of the dip.”
Post-workout:
1 set:
400-m single-KB front rack walk
– Switch arms as needed.
1 set:
3:00 foam roll quads
– 1:00 both legs.
– 1:00 left-leg bias.
– 1:00 right-leg bias.
5 sets:
On a 1:30 clock:
30 low-object hops (4 in)
15 DB goblet squats (50/70 lb)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.
– Use one DB.
EMOM 12:
1 squat snatch)
4 sets:
15 weighted GHD hip extensions (25/45 lb)
10 back-rack reverse lunges
– Use a load for both the hip extensions and the reverse lunges that allow for unbroken sets. Start lighter and increase loading across all four sets.
5 sets for load:
3 push jerks)
– Build up to a heavy set of three push jerks.
– Increase loading across as many sets as possible. Look to perform your heaviest set of either set four or five.
Every 3:00 x 5 sets:
200/250-m SkiErg
Max-rep unbroken handstand push-ups
– Ski at a moderate pace. Reduce the distance if necessary to finish comfortably in under 1:15.
– Immediately kick up into a handstand and perform a single set of unbroken handstand push-ups.
– Stay consistent with +/- 3 reps across the first 4 sets.
– Finish the final set with a true maximum effort.
5 sets for total time:
400-m run
350/400-m row
– Rest 2:00 between sets.
– Complete each set in under 4:30 total.
– Reduce the distance of the run to 300 m and the row to 250/300 m to maintain proper pacing.
– Start at a moderate pace and gradually increase speed to finish the 5th and final set faster than the 4 previous ones.
Part 1
1 set for time:
1,600-m ruck/jog
– Use a 30/45-lb ruck.
Rest 5:00-10:00 between Part 1 and Part 2
Part 2
7 sets for total reps:
1:00 weighted walking lunges
1:00 rest
– Use a 30/45-lb ruck.
– This is week 6 in our preparation for the Hero workout Chad on November 11, 2023.
– Learn more, donate to the cause, and register for the event here.
– This extra work is meant to help you prepare for this workout.
– Use weight and box height options that you’ll use for the workout on 11/11/2023.
Record the number of lunges completed during Part 2 in the notes.
– Build to a heavy squat snatch for the day.
– Increase load across as many sets as possible or perform the same weight across multiple sets.
– If the squat snatch is difficult for you because of overhead squat limitations, reduce the load and focus on receiving the barbell at the bottom of the squat.