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27
Nov

Friday, November 27, 2020

CrossFit:
Open gym only: 2-4pm

At home workout:
Option 1: AMRAP 10 min- 5 squat/5 pushup/5 situps
Option 2: AMRAP 20 min- 10 squat/10 pushup/10 situps
Option 3: AMRAP 30 min- 15 squat/15 pushup/15 situps

25
Nov

Wednesday, November 25, 2020

CrossFit/ QF:
20 min cap with goal of sub 15 min
21-18-15-12-9-6-3 reps for time of:
Front squats
Bar-facing burpees

QF performs KB/DB goblet squats and regular burpees- same reps

At home WOD

Warmup:
:20 on x :10 off x 3-4
1. updowns
2. pushup + downdog
3. bootstrappers
4. spiderman + OH reach

Main
:45 DB front squat/ :45 burpees/ 1 min rest
:30 DB front squat/ :30 burpees/ 1 min rest
:20 DB front squat/ :20 burpees/ 1 min rest
:15 DB front squat/ :15 burpees/ 1 min rest
:10 DB front squat/:10 burpees

24
Nov

Tuesday, November 24, 2020

CrossFit:
E2 min x 14 min: Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps*.
*A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Quickfit
Warmup:
:20 on x :10 off x 3 rounds
1. 3 position bend and reach
2. bootstrappers
3. cossack squat

Main
Tabata DB thrusters
:20 on x :10 off x 8 sets

Core Work
Tabata plank hold :20 on x :10 off x 8 sets

23
Nov

Monday, November 23, 2020

CrossFit:
Row 1,000 meters
50 dumbbell snatches, alternating
Row 750 meters
35 dumbbell snatches, alternating
Row 500 meters
20 dumbbell snatches, alternating

QuickFit/At home WOD:
Warmup:
:20 on x :10 off x 3-4
1. ball of foot hops/butt kickers/high knees
2. high leg kick + toe touch
3. boot strappers
4. spiderman + overhead reach

Main:
Row 500m, 30 DB alt. arms DB snatch
Row 350m, 20 DB alt. arms DB snatch
Row 250m, 10 DB alt. arms DB snatch

Core:
Deadbugs x 2-3min

20
Nov

Friday, November 20, 2020

CrossFit
A. Clean 1 rep max
B. Toes-to-bar: Reverse tabata: :10 work/ :20 rest

Quickfit
Warmup
:20 on x :10 off x 3-4 sets
1. up downs
2. 3 position bend and reach
3. spiderman + overhead reach
4. pushup + downdog

Main
4 rounds of: (12 min)
1 minute of burpees
1 minute of V-ups
Rest 1 minute

19
Nov

Thursday, November 19, 2020

CrossFit
A. Overhead Squat 1 rep max
B. Max bike cals in 5 minutes

Quickfit
Warmup
:20 on x :10 off x 3-4 sets
1. ball of foot hops/high knees/butt kickers
2. bootstrappers
3. spiderman + overhead reach
4. pushup + downdog

Main
21-15-9 reps of:
Dumbbell deadlifts (double)*
Ring rows- make these challenging
*try to use a heavy weight for this if possible.

Core Accessory
3-5 min of accumulated deadbugs

Stretch/Recovery
Pec smash/stretch x 2 min each side

18
Nov

Wednesday, November 18, 2020

CrossFit
A. Overhead Squat 1 rep max
B. Max bike cals in 5 minutes

Quickfit
Warmup:
:20 x :10 x 3-4
1. updowns
2. pushup + downdog
3. bootstrappers
4. spiderman

Main
2k row test

17
Nov

Tuesday, November 17, 2020

CrossFit
A. Front Squat 1 rep max
B. Pullups: Reverse tabata: :10 work/ :20 rest

Quickfit
Warmup:
:20 on x :10 off x 3 rounds
1. 3 position bend and reach
2. bootstrappers
3. cossack squat

Main
AMRAP 12 min;
200m run
DB pushpress-10 each side/20 total

Stretch/Recovery
Half saddle x 2 min each side

16
Nov

Monday, November 16, 2020

CrossFit
A. Front Squat 1 rep max
B. Pullups: Reverse tabata: :10 work/ :20 rest

QuickFit/At home WOD:
Warmup:
:20 on x :10 off x 3-4
1. ball of foot hops/butt kickers/high knees
2. high leg kick + toe touch
3. pushup + downdog
4. spiderman + overhead reach

Main
Tempo Goblet Squat
5-5-5-5-5
increase load each set if possible. Tempo is 5 sec down, 5 sec in bottom, then quick up x 5. Rest apprx 2 min between each set.

Core Accessory
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up

Stretch/Recovery
Pigeon/couch x 2 min each side

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