14. November 2025
Nov.
14
CrossFit – Fri, Nov 14
Suggested Warm-Up
Warm-Up
400 M Run
Walking Figure 4 Stretch
Toy Soldiers
Spiderman (walking groiners)
High Skips
200 M Run
1-2 ROUNDS
10 PVC Pass Throughs
10 PVC OH Thoracic Twists
10 BTN Strict Press
10 Tempo PVC OH Squat
Strength – Performance
Overhead Squat (5×5 @ 60% (RPE 6)*)
Strength – Fitness
Front Squat (5×5 @ 60% (RPE 6)*)
*This is a Deload week.
(Score is Weight)
Week 6 of 7
The Other CF Total Strength Cycle
Classic Workout – Performance
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
KG BB: (42.5/30)
Classic Workout – Fitness
NANCY (FITNESS) (Time)
5 ROUNDS FOR TIME
400m Run
15 Front Squats (95/65)
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down – All
2 SETS FOR QUALITY
100m EZ Walk*
2:00 Barbell Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.
1.) 6 SETS FOR TIME (Time)
5 Power Snatches (135/95)
5 Bar Muscle-Ups
-Rest 1:00 b/t Sets-
(Score is Total Working Time)
*This is a Deload week.
(Score is Weight)
Week 6 of 7
The Other CF Total Strength Cycle