CrossFit – Mon, Nov 13

Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

– RX –
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (95/135 lb)

3 rounds for time:
50 air squats
7 chest-to-bar pull-ups
10 hang power cleans (75/115 lb)

3 rounds for time:
30 air squats
15 ring rows
10 hang power cleans (45/65 lb)

General Warm-up

3-5 sets:
10 PVC pass-throughs
5 false grip ring rows
6 air squats
5 hand-elevated ring push-ups


1 set:
1:00 foam roll quads/side
1:00 foam roll upper back
1:00 foam roll calves/side

– AT-HOME – (Time)

3 rounds for time:
50 air squats
7 wall walks
10 hang power cleans
– Use two DBs.

Work Your Weakness
STRENGTH I (3 Rounds for reps)

3 sets for load:
100-m sled push
25 weighted hip extensions

– The sled push should be a march. If you can jog with the sled, go heavier.
– Use a weight on the hip extensions that allows you to complete at least 10 unbroken reps.
– Increase the loading across each set as desired.

Note weight used for the hip extensions in the comments

5 sets for load:
2 thrusters)

– Increase loading across as many sets as possible.
– Take the barbell from a rack if available; from the floor is fine if needed.
– Begin the first set around 70% of your 1-rep max thruster.
– Rest 2:00-3:00 between sets.

Back Rack Lunge (STRENGTH III
5 sets for load:
8 alternating back rack lunges

– Start light and build up to your heaviest set.
– Athletes may step forward or backward with their lunge steps.
– Take the barbell out of a rack.
– Rest 2:00-3:00 between sets.

SKILL I (Checkmark)

3 sets:
10 skin the cats (on rings)
:30 plank hold (on hands)
10 strict ring dips
:30 plank hold (on forearms)
– Rest 2:00-3:00 between sets.

– Watch the skin-the-cat progression if you are unfamiliar with the movement. Skin-the-cat |
– Scale the ring dips by placing one or two feet on the ground to help assist the movement.


4 sets for total time:
200-m jog (recovery pace)
400-m run
100-m jog (recovery pace)
100-m sprint

– Each run should be a hard effort relative to the distance; avoid pacing
– There is no rest between sets. Use the 200-m recovery jog as your rest and then hit the next interval as hard as possible.
– Perform this on a track if you are able.
– This session should take no more than 25:00 to complete.