November 2018

Tuesday, November 13

CrossFit A. Warmup/activation Every 90 seconds for 18 min ( 3 sets) Station 1: Left Leg Front-Foot Elevated Split Squats x 8-10 reps (place front foot on a plate approx 2-4″ higher than back foot) Station 2:Right Leg Front-Foot Elevated Split Squats x 8-10 reps Station 3: Ab Wheel or Barbell Roll-Outs x 8-10 reps

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Monday, November 12

CrossFit Every 6 minutes for 18 min (3 sets) Row 500m 30 Russian Kettlebell Swings 15 Strict Handstand Push-Ups *rest for remainder of time after finishing until next 6 min block begins Longevity Every 6 minutes for 18 min (3 sets) Row X meters X Russian Kettlebell Swings X Strict Seated DB Press *rest for

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Friday, November 9

CrossFit ReTest Day 3 ‘Kelly’ 5 rounds for time: Run 400m 30 box jumps 30 wallballs Longevity 3 rounds for time: Run X meters X box jump/steps X wallball/squats QuickFit EMOM x 15 min (3 sets of each) Station 1: Left Leg Bulgarian Split Squat x 10 Station 2: Right Leg Bulgarian Split Squat x

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Thursday, November 8

CrossFit Gymnastics/skill/asymmetry Skill: Pullup/CTB/ Bar Muscle Up A. hollow arch swing: beat swing w/ blocking B. kipping pull-ups: hold on cue, pause at top 1-3x in a row x 3 C.kipping CTB with blocking D. kipping bar muscle ups – jumping MU – lat drill WOD for quality: reverse tabata: :10 on x :20 off

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Wednesday, November 7

CrossFit Retest #2 ‘Annie’ 50-40-30-20-10 reps for time: Double unders Ab-mat situps Longevity 50-40-30-20-10 reps for time: Single unders Equal plank hold: :50/:40/:30/:20/:10 QuickFit A. 3 sets: Station 1: KB Romanian Deadlift x 8 reps 26-53# Station 2: Reverse Snow Angels x 20 reps Station 3: Banded Glute Bridges x 30 reps B. Cherry Pickers

Wednesday, November 7 Read More »

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