CrossFit WOD, November 11, 2019

Monday 11th November 2019

Warm-up
Warm-up
3 rounds
10 plate GTOH
10 plate squats
10 kip swings
then
12 paused kneeling reach throughs.

3 min pushing EMOM, stretch hips between the first 2 sets then glute activation after 3rd set.

In the run up to christmas we will be squatting and pressing every week for 10 reps. This will alternate between back and front squats and bench press and push press. This is hypertrophy work and is looking to build muscle.
We are starting at 60% of your current 1 RM. You will then increase weight each week depending on feel. Don’t increase too mu.ch as this will be going for 6 weeks. This will also give you a rest from really heavy lifting that is taxing on the body. (Don’t worry you will be Olympic lifting heavy).

We will be looking to add a hero or benchmark won in each week leading up to Christmas.

Weightlifting
Front Squat (4 x 10 @ 60%)
Stick with these percentages as we will be increasing your weight over the coming weeks. All sets to be at the same weight.

6-10 single arm KB strict press between sets.

Metcon
Metcon (Time)
4 rounds for time

21 American KB swings 24/16kg
15 burpee over Kb (facing)
9 Pull ups

12 min cap

Make sure with the american swings that your biceps pass your ears and the bottom of the KB is facing the ceiling.
Scale to russian (eye level) swings or use a lighter weight.
Scale to any challenging pulling movement.