CrossFit Wednesday before Thanksgiving

Turn 2 CrossFit Workout of the Day

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Warm-up

1 Round

30 Mountain Climbers

30 Flutter Kicks

30 Scissor Kicks

30 Air Squats

30 Box Jumps

Wendler Warm-Up (No Measure)

Today’s Lift in the following scheme:

1×5 @ 40%

1×5 @ 50%

1×3 @ 60%

then move on to today’s sets

Wendler Week 2 Bench Press (3 @ 70%, 3 @ 80%, 3+ @ 90%)

Calculate weights from 90% of your Training 1 rep max

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

10 Hang Power Cleans (135#/95#)

12 Push-ups

CrossFit Tuesday, Nov 20

Turn 2 CrossFit Workout of the Day

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Firehouse Warm-Up (No Measure)

3-5 Rounds

10 Calories Air Assault Bike

20 Calories Concept 2 Rower

30 Double-Unders

5-7 Minutes Athlete Specific Daily Stretching (No Measure)

Target two problem areas until they aren’t a problem for you anymore. Then target two new areas.

Wendler Warm-Up (No Measure)

Today’s Lift in the following scheme:

1×5 @ 40%

1×5 @ 50%

1×3 @ 60%

then move on to today’s sets

Wendler Week 2 Deadlift (3 @ 70%, 3 @ 80%, 3+ @ 90%)

Calculate Deadlift @ 90% of your TRAINING 1rep max.

Metcon (Time)

5Rounds

10 unbroken Deadlifts @ 40% of 90%

Sprint 100m

20 Hollow Rocks

cool down

lay on back legs up wall and stretch your posterior chain. 120 seconds

CrossFit Monday, Thanksgiving Week

Turn 2 CrossFit Workout of the Day

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Wendler Warm-Up (No Measure)

Today’s Lift in the following scheme:

1×5 @ 40%

1×5 @ 50%

1×3 @ 60%

then move on to today’s sets

Wendler Week 2 Shoulder Press ([email protected] 70%, 3 @ 80%, 3+ @ 90%)

Calculate Shoulder Press @ 90% of Training 1 Rep Max

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Substitute Ring Dips for HSPUs.

Partner Saturday

Turn 2 CrossFit Workout of the Day

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Metcon (AMRAP – Reps)

AM(Points)AP

30 Minutes

Pull-ups

Partner weighted Sit-ups

Snatches

Prowler Push 25m
Every rep counts as 1, except snatches count as 2, and prowler pushes count as 10 points. Don’t use a wussy weight on the prowler, make it sting. Don’t use too light or too heavy barbell on snatches.

One person working at a time