13. November 2025
Nov.
13
CrossFit – Thu, Nov 13
Suggested Warm-Up
Warm-Up
AMRAP x 5 MINUTES
12 Toe Touch Jumping Jacks
10 Good Mornings
10 Kip Swings
8 Ring Rows
Into…
2 ROUNDS
5 Clean Deadlifts
10 Elbow Punches
5 Hang Muscle Cleans
5 Hang Power Cleans
Strength – All
Power Clean (5×2 @ 60% (RPE 6)*)
Workout – Performance
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
1 Deadlift (155/105)
2 Power Clean
3 Hang Power Clean
10 Chest to Bars
(Score is Rounds + Reps)
KG BB: (70/47.5)
Workout – Fitness
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
1 Deadlift (115/75)
2 Power Clean
3 Hang Power Clean
10 Pull-Ups
(Score is Rounds + Reps)
KG BB: (52.5/35)
Optional Cool Down – All
EMOM x 9 MINUTES
MIN 1 – :45 Lat Stretch*
MIN 2 – 5/5 SA Half Kneeling Bottoms Up KB Press
MIN 3 – :45 EZ Cardio Choice
*Options include…
Foam Roll or Lacrosse Ball Smash
Box Prayer Stretch
Childs Pose Single Arm Lifts
(No Measure)
*This is a Deload week.
(Score is Weight)
Week 6 of 7
The Other CF Total Strength Cycle