CrossFit – Mon, Nov 27

26
Nov

CrossFit – Mon, Nov 27

CrossFit Chilliwack – CrossFit

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231127 (Time)

– RX –

For time:

21-15-9:

Sumo deadlift high pulls (75/115 lb)

Toes-to-bars

– INTERMEDIATE –

For time:

21-15-9:

Sumo deadlift high pulls (55/75 lb)

Knees-to-elbows

– BEGINNER –

For time:

15-12-9:

Sumo deadlift high pulls (35/45 lb)

Knees-above-hips

General Warm-up (No Measure)

2 sets:

10 alternating spiderman stretches

10 alternating toy soldiers

10 alternating plank reach-throughs

10 alternating single-leg V-ups

2 sets:

:40 KB swings to eye level

– Rest :20

:40 burpees

– Rest :20.

Skill Work (10 Rounds for weight)

Post-workout:

EMOM 10:

5 barbell good mornings

Stretching (No Measure)

Accumulate:

2:00 reach, roll, and lift

– AT-HOME – (Time)

For time:

30-20-10

Single-arm DB sumo deadlift high pulls (35/50 lb)

V-ups

Work Your Weakness

Front Squat (STRENGTH I
EMOM 12:
2 front squats)

– Increase loading across as many sets as possible.

– Begin the first set around 70-75% of your best front squat.

– Advanced athletes should aim to hold a single weight across as many sets as possible (straight sets). This percentage should be slightly higher (closer to 80-85%).

STRENGTH II (5 Rounds for weight)

5 sets of the complex for load:

2 hang power cleans + 1 push jerk

– Rest 2:00-3:00 between sets.
– Increase loading across as many sets as possible.

– Unbroken reps.

– Begin the first set around 60-70% of your 1-rep max power clean.

STRENGTH III (3 Rounds for weight)

3 sets for load:

10 weighted strict dips

20 double-DB bench presses

30 weighted hip extensions

– Rest 2:00-3:00 between sets.
– Use loads that allow you to complete the reps in 3 sets or less.

– Increase or decrease the loading as needed.

– Perform ring dips or straight bar dips.

– If you are unable to add load to the dips, use a band or feet for assistance.

Record the load used for the dips and note the load of the bench presses and hip extensions in the comments.

SKILL I (Distance)

EMOM 20:

Min. 1 | :30 double-unders

Min. 2 | Max distance handstand walk
– This is a great time to practice double-unders even if you get frustrated.

– Take your time on the handstand walks. If needed, practice shoulder taps against the wall.

STAMINA I (Time)

For time:

240/300-cal C2 Bike
– 14:00-20:00.

– Stamina and endurance with a monostructural movement.

– Choose a faster pace than you want, somewhere around 75 RPMs. Once you slow a little bit, hold no lower than 65 RPMs for the remainder of the workout. Lactic acid will set in, but push through the discomfort and get familiar with how hard you can push your body.

Modifications

C2 Bike | 190/240-cal Assault or Echo Bike, 240/300-cal row, 240/300-cal SkiErg