6. November 2023
Nov
06
CrossFit – Mon, Nov 6
Warm-Up
Warm – Up
Row x 3:00 – increase pace each minute
+
-2 sets
-10 altering Box step ups
-10 Medball Bear hug Squats
-5 Clean Grip RDLs
+
Clean prep
1 Set x 6 reps each of the following movements:
-Clean Grip Deadlifts
-Hang Clean Shrugs
-Hang Muscle Clean
-Squatting Quad Ankle Rocks
-Front Squats
-Hang Power Clean
+
Plyometric Strength Prep
EMOM 6
Minute 1
3 Seated Vertical Jumps
Minute 2
3 Seated On Floor Medball Chest Throws
Strength / Skill
Hang Power Clean (Every 20 seconds, for 6 minutes
1 Hang Power Clean @ 75-80%)
1 Hang Power Clean @ 75-80%)
WoD
Up the Creek (Calories)
For max calories:
18 minute row
– Even minutes perform 10 box jumps
– Odd minutes perform 10 wall balls
18 minute row
– Even minutes perform 10 box jumps
– Odd minutes perform 10 wall balls
Cooldown / Cashout
Back To Wall Reverse Tibialis Raises
1 1/4 Knees Over Toes Split Squats
Every 2 minutes for 6 minutes (3 rounds):
10 Back To Wall Reverse Tibialis Raises
8 1 1/4 Knees Over Toes Split Squats
*8/side
Every 2 minutes for 6 minutes (3 rounds):
10 Back To Wall Reverse Tibialis Raises
8 1 1/4 Knees Over Toes Split Squats
*8/side