14. November 2024
Nov.
14
CrossFit – Thu, Nov 14
Suggested Warm-Up
Warm-Up
AMRAP x 3 MINUTES
10 Toe Touch Jumping Jacks
10 Air Squats
10 Up-Downs
Into..
1 ROUND
20 Alt. Pike Shoulder Taps
10 WB Front Squats
10 WB Push Press
6 Burpees
Into…
1 ROUND
8 WB Thrusters
6 Pike Push-Up
8 Wall Balls
8 Burpees
Strength – All
Back Squat („NCFIT LIFT-OFF 24.2 (ALL)“
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat
)
Workout – Performance
FOR TIME (Time)
20 Handstand Push-Ups
30 Back Squats (135/95)
40 Burpees
50 Wall Balls (20/14)
(Score is Time)
KG BB: (60/42.5)
KG WB: (9/6)
Workout – Fitness
FOR TIME (Time)
20 DB Push Press (35/20)
30 Back Squats (95/65)
40 Burpees
50 Wall Balls (14/10)
(Score is Time)
KG BB: (42.5/30)
KG WB: (6/5)
Optional Cool Down – All
FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00 Child’s Pose w/Lat Stretch
10 Forearm/Wrist Circles*
*Plant hands on floor with fingers towards or away from body. Make 5 gentle rotations clockwise and 5 counterclockwise.
(No Measure)
(Score is Weight)
Week 6 of 6
Strength | 5-3-1 Cycle
NOTE — This is the second of 3 Lift-Off Events (11/8, 11/15, 11/22)