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CrossFit Week of WODs 11.20.17

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“Scars show toughness: that you’ve been through it, and you’re still standing.” -Theo Rossi

Monday 11.20.17
Strength/Skill Work:

18 Minutes to Find a Heavy Single of the Following Complex: 1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk (From the Rack)


“Speedy Gonzalez”
2 Rounds For Time: (6 Min Cap)
400 M Run S(250 M)
20 Thrusters (45/35) S(15 Reps) RTG(30 Reps)


WOD Tips:
-The focus of today is the strength complex, so make sure you maximize this today. If you are comfortable with the movements, specifically the split jerk, push
yourself to go heavy today. If you still need work on the technique, take your time building today, and work on accumulating more quality sets, rather than worrying
about going too heavy. 18 minutes is a lot of time to dedicate to this strength portion, so there should be no big jumps in weight. Start light and don’t increase the
weight unless the technique feels really good. You can even hit the same weight multiple times to drill in perfect technique.
-“Speedy Gonzalez” is a short finisher to cap off the day. We will have a firm 6 minute cap on this workout today, which means you will have to move. This should be
close to an all out sprint. The 400 M runs will need to take under 2 minutes each today. There is only 2 of them, so this should be feasible for most athletes. If you
can’t do a 400 in under 2 minutes, scale to the 250, but don’t use this as an excuse to slow down.
-The thruster weight will be light today and all reps should definitely be performed unbroken. All athletes will be using the same weight (45/35) but we will be
adjusting the reps to account for different levels.

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Tuesday 11.21.17
“Tree Trunks”
Every 5 minutes for 4 Rounds: (20 Mins)
4 Back Squats @ 22X1 Tempo
15/12 Cal Bike Sprint AFAP S(12/9)


Core Down
6 Min AMRAP:
100 M Jog
5 Body Saws
5 Pikes
5 Slow Mountain Climbers/Side
*All core movements performed on sliders. Focus on lowering heart rate throughout the 6 minutes.


WOD Tips:
-“Tree Trunks” is a combination of a strength and sprint interval workout that is very different from anything we have done before. You will be resting a lot more
than you are working today, so it’s important to challenge yourself on both the back squats and the bike sprints in order to get the most out of today’s session. We
will give you some time to warm up on the back squats, and then each working set should be heavy and challenging. Immediately after each set of back squats, you
will be performing a bike sprint at 100% intensity. The bike sprint should take under 30 seconds each time. Give it everything you got and don’t hold back. It is only
4 rounds for the entire day.
-The core down is a combination of a core wod and cool down, your heart rate should be pretty high after that final set of bike sprints. The goal with the core down is
to work on lowering your heart rate while still staying active. This is also a chance to get some good core work in, so focus on moving with quality, rather than moving
fast through this. Lastly, this will help to flush the legs and body from all the lactic build up during the squats and sprints.

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Wednesday 11.22.17
Strength/Skill Work:

6 Min EMOM:
Min 1) 40 Secs of Mixed Grip Strict Pull Ups (Switch @ 20 Secs) S(Negatives)
Min 2) 5 Hang Snatch High Pulls


“Pullionaire”
3 Rounds For Time: (15 Min Cap)
50 Lunges
5 Bar Muscle Ups S(7 Burpee CTB/Pull ups/Jumping) RTG(7 BMU)
10 Hang Power Snatches S(95/65) RX(115/80) RTG(135/95)


WOD Tips:
-Today’s strength work has 2 main objectives. The first is to continue to build strength in the strict pull up, which we have been working on consistently for the last
couple months. The second objective is to improve our technique in the snatch, which we can use later during the WOD. For the mixed grip strict pull ups, you
probably won’t be able to work for the entire 40 seconds. Plan to break up your sets and be consistent across all 3 rounds. The mixed grip will work different muscles
than the traditional overhand grip, and translates well to movements like rope climbs where we are gripping the rope in different ways each time. For the snatch
high pulls, use this as an opportunity to improve positions and technique. Work on being patient through the power position, and then explosive with the legs once
you get there. Focus less on how high the bar gets, and more on using the legs instead of the arms.
-“Pullionaire” is a take on the benchmark workout “Nasty Girls” with slight variations of each movement. This workout should be fairly short, and we want most
athletes to aim to do it in around 10 minutes. If you have some bar muscle ups, choose a rep scheme that you could do at least the first round unbroken if you chose
to. Later rounds can be performed in 2-3 sets on the BMU. For the hang power snatches, we want these to be performed unbroken or in 2 sets. Choose a weight
that you could do at least 12+ unbroken reps with when fresh.

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Thursday 11.23.17 – Happy Thanksgiving –

CrossFit Classes at 7, 8, 9, and 10 AM. BeachFit at 8 and 9 AM.


“Turkey’s Trotting”
For Time: (30 Min Cap)
1 Mile Run S(1200 M)

1000m Row S(800 M)
500m Ski
10 Sled Pushes (EMPTY)
100m D Ball Front Rack Carry S(80/50) RX(100/80)
100 Butterfly Sit Ups S(75 Sit Ups)


WOD Tips:
-After starting the week with shorter workouts and some heavier weights, today is a chance to remove the heavy weights, and go long. This cardio chipper is a great
way to kick off the Thanksgiving festivities, and help mitigate some of the damage to come later in the day. Athletes can start anywhere in the chipper and perform
the chipper in any order. This will be a 22-28 minute workout for most athletes, so pace this one accordingly. The mix of movements should keep you fresh enough
to keep the intensity up on each piece, just don’t come out so hard that you hit a wall before the 15 minute mark.

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Friday 11.24.17

–Holiday Schedule – CrossFit Classes at 7, 8, 9, and 10 AM.

BeachFit at 8 and 9 AM.


“Night Crawler”
Every 2 Minutes for 5 Rounds of Each: (20 Minutes)
Set 1) 12 DB Deadlifts + 6-8 DB Burpee Box Step Ups S(25/15) RX(35/25) RTG(45/30)
Set 2) 15 Toes to Bar + 30 Double Unders S(10 TTB + 30 Double Taps) RTG(20 TTB + 60 Dubs)


WOD Tips:
-Today’s workout is a unique format to help you understand pacing better. It is a longer workout (20 mins) but will be broken up into 10, 2-minute sections. The goal
with each section is to work for 75-90 seconds, so you have 30-45 seconds of rest and transition time to the next section. For the deadlift and burpee step up combo,
choose a weight that you can do 20+ unbroken deadlifts with. Some athletes should rest after the 11 th deadlift and then do the final deadlift before going into the
burpees. If you are finishing on the low end (under 70 seconds) go for the full 8 burpee step ups instead of 6.
-For the toes to bar, pick a number of reps that you can do in 2-3 sets for every round. The double unders should take no more than 40 seconds of each round. If you
can’t do the full 30 double unders today, let’s try double taps today. This is a great scale that will help improve your timing and jumping ability for the dubs.
-This workout is not a sprint. You won’t have enough rest during each round to recover if you try to sprint this. Go at a hard pace that you believe that you can
sustain, and try to work for the same amount of time for each interval.

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Saturday 11.25.17 – Normal Saturday Schedule.
“Couplet Fever”
6 Min AMRAP: (All AMRAPs performed with a partner. Alternating full rounds)
10/8 Cal Row
10 Wall Balls S(14/10) RX(20/14) RTG(30/20)
6 Min AMRAP:
8 Ring Dips S(Box Dips) RTG(4 Ring Muscle Ups)
8 Kettlebell Swings S(44/35) RX(53/44) RTG(70/53)
6 Min AMRAP:
6 Handstand Push Ups S(4 reps/Box HSPU) RTG(Strict)
6 DB Hang Squat Cleans S(30/20) RX(40/30) RTG(50/35)
*3 Mins Rest Between AMRAPs


WOD Tips:
-Today will be a fun partner workout to cap off the holiday week. All 3 AMRAPs will have a similar format, where you will be doing a full round of the 2 movements
before alternating with your partner. You will keep alternating full rounds for the full 6 minutes in each section. The goal with this workout is to try to shorten the
intervals with each AMRAP. In the first AMRAP, the goal is to aim for about 45 seconds or less per round. The 2 nd AMRAP should be 35 seconds or less, and the final
AMRAP should be under 30 seconds per round. This may be tough to stick to the entire way, but go out hard, and see if you can hang on. You will have rest built in
when your partner goes, and will also have 3 minutes rest between AMRAPS, so that should allow you a good amount of recovery time throughout this workout.