Saturday, 26 November

*** 0730 Unstructured Olympic Lifting***

POWER SNATCH

Build to a heavy 5

HANG SQUAT SNATCH

6 sets on 2:30

  • Sets 1-2: 2 Reps @ 73%
  • Sets 3-4: 2 Reps @ 78%
  • Sets 5-6: 1 Rep @ 83%

FLOATING SNATCH GRIP DEADLIFT

5 sets of 5 on 3:00

weight should be challenging but maintained throughout all 5 sets

***0900 Class***

WARM UP

“SCARFACE”

For Time: teams of 2

2 rounds:

  • 16 power snatches (LVL 3 175/125, LVL 2 155/105, RX 135/95, Scaled 115/85)
  • 16 synchro bar facing burpees

2 rounds:

  • 16 power snatches (LVL 3 155/105, LVL 2 135/95, RX, 115/75, Scaled 95/65)
  • 16 synchro bar facing burpees

2 rounds:

  • 16 power snatches (LVL 3 135/95, LVL 2 115/85, RX 95/65, Scaled 75/55)
  • 16 synchro bar facing burpees
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Friday, 25 November

*****0900 CLASS ONLY*****

WARM UP

PUSH JERKS

6 sets of 2-3 @ 78-88% on 2:30

CROSSFIT OPEN WORKOUT 12.4

AMRAP 12:

150 wall balls 20/14

90 double unders (Scaled: 135 single unders)

30 Ring Muscle Ups (Scaled options: bar muscle ups, chest to bar pull ups, pull ups, banded pull ups)

**Extra Work

Run & GHD Sit-Ups

4 rounds for time, 16 min time cap

400m run

25 medal GHD sit-ups 20/14

Thursday 24, November

HAPPY THANKSGIVING

*****0900 CLASS ONLY*****

WARM UP

Hang Squat Clean & Jerk

6 Sets on 2:30

  • Sets 1-2: 2 Reps @ 73%
  • Sets 3-4: 2 Reps @ 78%
  • Sets 5-6: 1 Rep @ 83%

Rope Climb & Bench Press

5 rounds for time, Time Cap 15 mins

5-4-3-2-1 Rope Climbs

10 Bench Press @ Body weight (no more than 3 sets each round)

Wednesday, 23 November

WARM UP

DEADLIFT

Every 3:00 for 5 rounds, 5 Reps @ 73%

“Sick Joke”

10-9-8-7-6-5-4-3-2-1

Deadlifts (LVL 3 275/185, LVL 2 225/155, RX 185/135, Scaled 155/105)

Handstand Push-Ups

After each round 30ft Handstand Walk (Scaled 20sec assisted handstand hold)

Time Cap 20 mins

Tuesday, 22 November

WARM UP

FRONT SQUATS

Build to a heavy single, then

3 rounds on 2:30

  • Set 1: 5 reps @ 75%
  • Set 2: 3 reps @ 78%
  • Set 3: 1 rep @ 80%

“Seventh Wonder”

7 rounds for time, 21 Minute Time Cap

7 Double Dumbbell Front Squats

7 Chest to Bar Pull-Ups

7 Double Dumbbell Push Press

7 Toes to Bar

Dumbbells: LVL 3/2/RX 50’s/35’s, Scaled 35’s/25’s

Monday, 21 November

AFTER COMPLETING OUR 13 WEEK “BASE” CYCLE, WE ARE NOW STARTING WEEK ONE OF “BUILD”. THIS CYCLE WILL BRING US ALL THE WAY TO WEEK ONE OF THE CROSSFIT OPEN.

WARM UP

PUSH PRESS

6 rounds on 2:30

  • Set 1: 3 Reps @ 78%
  • Set 2: 10 Reps @ 58%
  • Set 3: 3 Reps @ 78%
  • Set 4: 10 Reps @ 58%
  • Set 5: 3 Reps @ 78%
  • Set 6: 10 Reps @ 58%

“DOCE”

3 rounds AMRAP 4, 4 mins rest in-between each round

27/21 Calorie Row

21 Power Cleans

15 Burpee Box Jump Overs

  • RND 1: LVL 3 155/105, LVL 2/RX 135/95, Scaled 115/75
  • RND 2: LVL 3 135/95, LVL 2/RX 115/85, Scaled 95/55
  • RND 3: LVL 3 115/85, LVL 2/RX 95/65, Scaled 75/35

Sunday, 20 November

Sweaty Sunday [PICK ONE]

[RUN-ROW-BIKE]
10 Rounds:
3 Minutes On
1 Minute Off

DAILY MINDSET

“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene

Let’s not wait for the perfect time.
Let’s instead just create it.

“Just start”. We’ve used this approach in our strategy pieces. As we transition from the double-under rope to the wallballs, let’s just start. If we can remove that moment of hesitation, we quickly find those first repetitions are always there… and more. We surprise ourselves with a set of 15 reps, when we could have bet our lives that we might fail the first.

We can either await the picture perfect moment, or we can get outside and create it.

Saturday, 19 November

**November Fundamentals – No 0900 Class Today**

****0730 Unstructured Lifting and WOD****

Squat Snatch

Build to Heavy Single

“Hidden Valley”

[TEAMS OF 3]
AMRAP 25:
Buy-In: 800 Meter Team Med-Ball Run

Directly Into..

Max Unbroken Set of Wallballs (each)

After Each Set:
10 Toes to Bar
200 Meter Med-Ball Run

* Switch When Partner Breaks
* Each Partner Has Own Med-Ball
* Score Is Total Wallballs

or…

[Individual]

3 Rounds For Time:
50 Wallballs (RX/LVL2: 20/14) (LVL 3: 30/20)
25 Toes-To-Bar
500m Medball Run

*Rest 3 mins between rounds.

After Class:

Not For Time:

400 meter farmers carry
2 minute dead hang
1 minute plate pinch

DAILY MINDSET

“Laziness doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.” – Jocko Willink

As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy.
It is a choice to be frustrated.
It is a choice to be negative.

When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.

Saturday, November 19

**NO 0900 CLASS – TODAY IS NOVEMBER FUNDAMENTALS**

0730 Unstructured Class

Squat Clean

Build to Heavy Single

“Hidden Valley”

[TEAMS OF 3]
AMRAP 25:
Buy-In: 800 Meter Team Med-Ball Run

Directly Into..

Max Unbroken Set of Wallballs (each)

After Each Set:
10 Toes to Bar
200 Meter Med-Ball Run

* Switch When Partner Breaks
* Each Partner Has Own Med-Ball
* Score Is Total Wallballs

OR…

[Individual]

3 Rounds for Time
50 Wallballs (20/14)
25 Toes to Bar
500m Medball Run

Rest 3 Minutes Between Rounds

AFTER CLASS

Not For Time:
400 Meter Farmers Carry
2 Minute Dead Hang
1 Minute Plate Pinch

DAILY MINDSET

“Laziness doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.” – Jocko Willink

As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy.
It is a choice to be frustrated.
It is a choice to be negative.

When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.