November 2024

CrossFit: 21.18.15.12.9.6.3 reps of: (cap 30)200m OR 100m run at top of each roundbike calsbox jumps 24/20 (full hip ext at top, step down)row cals L6/5: As writtenL4/3: 100m run (50 out/50 back), 16” boxL2/1: Walk 50m (25 out/25 back), box/plate step ups

Rest, Recover

Open Gym: 8am-10am

Main: 25 min AMRAPteams of 4 – no one moves on to next movement until everyone completes work at their stationBike cals 18/15Rope climbs 3-4Row cals 18/15Devils press 8 Levels:6/5: as written4/3: 15/12 cals, 2-3 rope climbs, 6 devils press2/1: 12/9 cals, 1-2 rope climbs or lowers, 4 devils press

Main: 5RFT – 20 min cap5 BB C&J (60-70% 1RM push press)20 wallballs (20/14lb 10/9ft)5 wall walks200m run Levels:6/5: as written4/3: 20/14lb 9/8ft WBs, wall walks halfway up the wall (or however far the athlete is comfortable), 200m run2/1: 14/10lb 9/8ft WBs, wall walks w/toes on box, 150m run

Main: EMOM x 6 min10 box jump-oversHandstand hold for remaining time Levels:6/5: as written4/3: 8 box-overs, 4 burpee-overs2/1: 6 box-overs, 3 burpee-overs*TTB should be what was tested into during test week*HS hold – whatever the athlete is comfortabledoing/normally does within warmups or what-not,whether that’s down-dog, toes/knees on box,wall-facing/kicking up or free-standing

Main: 18 min clockEvery 3 mins x 6 rounds6 Back Squats + 5 DB Bulgarian split squats (per leg)Rest for remainder of the 3 mins once done w/each set*back squats should be around 60-70%*stimulus for the Bulgarians should be HEAVY

Veteran’s Day Thank you for your service! Main: “Bradshaw” U.S. Army First Lieutenant Brian Bradshaw, 24, of Stellacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated

Rest/Recover

Open Gym: 8am-10am