4. November 2024
Nov
04
CrossFit – Mon, Nov 4
Suggested Warm-Up
Warm-Up
1 ROUND
40 Line hops
:30/:30 Knee Over Toe Lunge Stretch
10 Good Mornings
Into…
1 ROUND
50 Single Unders
10 Air Squats
20 Glute Bridge March
Into…
1 ROUND
50 Single Unders OR Double Unders
10 Narrow Air Squats
10 Empty Bar Deadlifts
Strength – All
Deadlift (3×5*)
Workout – Performance
AMRAP x 13 MINUTES (AMRAP – Rounds and Reps)
40 Double Unders
20 Alt. Pistols
10 Deadlifts (185/135)
(Score is Rounds + Reps)
KG BB: (85/60)
Workout – Fitness
AMRAP x 13 MINUTES (AMRAP – Rounds and Reps)
80 Single Unders
20 Heel Elevated Narrow Air Squats
10 Deadlifts (135/95)
(Score is Rounds + Reps)
KG BB: (60/42.5)
Optional Cool Down – All
FOR RECOVERY
1-2 ROUNDS
10 Cat/ Cows
10 Scorpions
2:00 Seated Straddle Stretch
(No Measure)
*Keep weight Light across all Sets. This is a Strength-Cycle Reset Week.
(Score is Weight)
Week 5 of 6
Strength | 5-3-1 Cycle