CrossFit – Mon, Nov 20

231120 (Time)

– RX –
For time:
100 push-ups
– Every minute on the minute including 0:00, row 100 m.

– INTERMEDIATE –
For time:
80 push-ups
– Every minute on the minute including 0:00, row 100 m.

– BEGINNER –
For time:
60 push-ups from the knees
– Every minute on the minute including 0:00, row 100 m.

General Warm-up

1 set:
:30 row (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)

1 set:
:30 row (moderate pace)
10 knee push-ups
:30 active bar hang

1 set:
:30 row (fast pace)
10 single-arm DB shoulder presses/arm
10 scap pull-ups

1 set:
:30 row (sprint pace)
:30 single-arm DB overhead hold/arm
10 scap pull-ups

Skill Work (Checkmark)

Post-workout:
Accumulate:
30 strict pull-ups

Stretching

1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side

– AT-HOME – (Time)

For time:
100 push-ups
– Every minute on the minute including 0:00, run 100 m.

Work Your Weakness
Hang Power Clean (STRENGTH I
EMOM 12:
1 hang power clean)

– Increase loading across as many sets as possible.
– Reps all start from the hang.
– Begin at 70% of your 1-rep max power clean.

STRENGTH II (Time)

For time:
800-meter backward sled drag (45/70 lb)
– Load is added to the sled.

– Constant movement with the sled drag.
– Connect a rope or strap to the sled, hang on to it, and walk backward with straight arms. You should feel this in your quads.
– Reduce the loading as needed.

Bench Press (STRENGTH III
7 sets for load:
3 bench presses
– Lift once every 3:00.)

– Increase loading across as many sets as possible.
– Take the barbell from a rack and use a spotter if available.
– Begin the first set around 75-85% of your 1-rep max bench press.
– Rest with your remaining time in the 3:00 interval.

SKILL I (AMRAP – Reps)

EMOM 10:
2-4 bar muscle-ups

– Maintain a consistent number of bar muscle-ups throughout the entire EMOM.
– If you do not yet have bar muscle-ups, practice the most challenging pulling exercises that you do have, like chest-to-bar pull-ups, chin-over-bar pull-ups, and ring rows.

STAMINA I (Time)

10 rounds for time:
400-meter run
OR
400/500-meter row
OR
800/1,000-meter C2 Bike
– Rest 2:00 between rounds.

– 30:00-40:00 (including rest).
– Monostructural stamina/conditioning focus.
– Keep all rounds to 2:15 or less.
– Switch between different movements throughout the workout if desired.
– Push the pace on each interval. These do not have to be an all-out effort, but they should be at least 90%.
– Perform this workout with a partner if you would like. Partner 1 should perform a round and partner 2 should immediately start their round when partner 1 finishes. Alternate rounds until each partner has completed 10 rounds.