4. November 2025
Nov.
04
CrossFit – Tue, Nov 4
Suggested Warm-Up
Warm-Up
1 ROUND
12-15 Banded Pull-Aparts
12-15 Banded Lat Push-Downs
12-15 Kneeling Banded Pull-Downs
10 Calf + Tib Raises
20 Bunny Hops
Into…
2 ROUNDS
60 Single Unders*
10 Tuck-Ups*
10 SLOW Scap Pull-Ups
10 SLOW Ring Rows
*Complete 30 Double Unders + 10 V-Ups RND 2.
Strength – All
Weighted Pull-ups (ON A 10:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Strict Pull-Up*)
Workout – Performance
EMOM x 16 MINUTES (AMRAP – Reps)
MIN 1 – 60 Double Unders
MIN 2 – Max V-Ups
MIN 3 – Max Pull-Ups
MIN 4 – Rest
(Score is Total V-Ups + Pull-Ups)
Workout – Fitness
EMOM x 16 MINUTES (AMRAP – Reps)
MIN 1 – 100 Single Unders
MIN 2 – Max Tuck-Ups
MIN 3 – Max Jumping Pull-Ups
MIN 4 – Rest
(Score is Total Tuck-Ups + Jumping Pull-Ups)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
(No Measure)
*Option to Practice 6×5 Strict (Banded) Pull-Ups
(Score is Weight)