CrossFit – Thu, Nov 20

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 easy machine (row/bike/ski)

8 Wall squats

8 Wall angels

6 Inch-worms (no push-up)

8 Slow burpees

Repeat 2x

5 Scap pull-ups

3–5 Kip swings

4-6 HSPU

*** 3 Small sets of ring rows for scaled athletes

2-3x

Performance (6 Rounds for time)

Repeats X 6 Sets ( adding 2 reps per round for each movement) resting 2:00 between each Round

Rd 1

6 HSPU

8 Push press

10 Assault bike

REST

Rd 2

8 HSPU

10 Push press 115/85 …95/65

12 Assault bike

REST

Rd 3

10 HSPU

12 Push press

14 Assault bike

REST

Rd 4

12 HSPU

14 Push press

16 Assault bike

REST

Rd 5

14 HSPU

16 Push press

18 Assault bike

REST

Rd 6

16 HSPU

18 Push press

20 Assault bike

** assuming this will take 30-35:00

Growth (8 Rounds for time)

Every 3:00 x 8 Rounds

6 Banded Pull-Ups or Ring rows

6 Hang Power Cleans – 95/65

6 Burpees

6 Push press

Stimulus: Sustainable, repeatable, maintain movement quality.