November 2023

CrossFit/Longevity: Teams of 2;30 min clock0-10 min: max distance runpartners rotate through working 1 at a time of running distance of their choice- 100m/200m/300m/400m… to find the best way to get through the furthest distance in 10 min as a team 10-20 min: max distance rowpartners rotate through working 1 at a time of rowing […]

REST DAY- Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main: 30 min running clock;5 min row, 5 min bike4 min row, 4 min bike3 min row, 3 min bike2 min row, 2 min bike1 min row, 1 min bike*goal with this workout is to start at a moderate sustainable pace and increase pace each round as time decreases

CrossFit: Main strength E2:30 min x 10 (5 sets)OHS + jump lunge (no weight) 0: 5x OHS @35%5x each side jump lunge (10 total)2:30 5x OHS @ 45%5x each side JL5: 5x OHS @ 55%5x each side JL7:30 5x OHS @ 65%5x each side JL10: 5x OHS @ 75%5x each side JL12:30 AMRAP reps OHS

CrossFit: A. shortened muscle up skill work ~10 min maxA. hollow arch swing: beat swingB. kipping pullup with blocking movementC. kipping CTB with blockingD. kipping bar mu B. AMRAP 20 min:400m run, 7 bar muscle ups*runs should be 2 min or less, MU/PU should be in 2-3 sets Lvl6: as writtenLvl5: 400m run, banded BMULvl4:

CrossFit Main: Pressing ‘Jackie’For time: 1000m row.50 thrusters30 handstand pushups*scale based on test week Lvl6/5: 45/35#, *HSPU how you testedLvl4/3: 35/25#Lvl2/1: 25/15#

CrossFit: Teams of 2: AMRAP 20 min;I go, you go, each movement, but share the bike;12 deadlifts9 hang power cleans6 pushjerks27 cal. bike (shared)*scale barbell weight to ~60-70% of 1rm PP.

REST DAY Mobility and Maintenance

Open Gym: 8am – 10am