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CrossFit WOD, November 20, 2019

Wednesday 20th November 2019

Warm-up

Warm-up
20/15 calorie assault bike
3 rounds
5 walk outs
10 kip swings

3 min pushing EMOM,
scorpions after set 1
alt lunges after set 2
sit ups after set 3

We will be splitting up into 2 groups. Group 1 will do the Ringer first and judge each other whilst group 2 are doing their push press.

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CrossFit WOD, November 19, 2019

Tuesday 19th November 2019

Warm-up

Warm-up
15 down ups
into
3 rounds
10 KB deadlift
10 jumping air squats
10 kip swings

after the 3 rounds
12 x 3 sec paused glutei bridge
12 paused scorpions

Instead of your 3 min pulling EMOM, we are going to have 5 minute skill session to work on your pulling movements.
Even if you can do muscle ups,

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CrossFit WOD, November 18, 2019

Monday 18th November 2019

Warm-up

Warm-up
3 rounds
12/9 cal row
10 plate squats
10 plate GTOH

3 min pushing EMOM,
alternating lunges after first set
Glute bridges after second set
30 seconds in the bottom of a squat after the 3rd set.

Sticking to the 4 x 10 reps with back squats as your squatting movement this week. Dont get carried away with weight as we will be building in the coming weeks.

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CrossFit WOD, November 16, 2019

Saturday 16th November 2019

Warm-up

Warm-up
5 min EMOM

min 1 40 sec row
min 2 40 sec alt lunges
min 3 40 sec walk outs
min 4 40 sec down ups
min 5 30 sec air squats

into 20 PVC dislocates
and
20 kneeling reach throughs

Metcon

Metcon (Time)
In pairs

One athlete working at a time until your 40 synchro sit ups at the end.

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CrossFit WOD, November 15, 2019

Friday 15th November 2019

Warm-up

Warm-up
2 rounds
10 down ups
10 press ups
10 alt lunges
into
all using PVC pipe
5 reps on each the 10 movements
then
using an empty barbell
5 reps on each movement
then
try each movement with your chosen weight.
Benchmark wod of the week.
Perform 10 press ups, then 10 of the barbell movements followed by 15 sit ups each round.

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CrossFit WOD, November 14, 2019

Thursday 14th November 2019

Warm-up

Warm-up
3 rounds
10 plate GTOH
15/12 cal row
10 bridged reach overs

3 min pulling EMOM, shoulder activation between sets

Starting this phase of olympic lifting with 3 position power snatch. Looking for good positions in each one. In the coming weeks we will be going into 3 position squat snatches, power cleans and squat cleans. Finishing with a heavy in each position.

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CrossFit WOD, November 13, 2019

Wednesday 13th November 2019

Warm-up

Warm-up
3 rounds
10 KB swings
10 press ups
10 KB deadlifts

3 min pulling EMOM, single leg KB deadlifts after first 2 sets then chest stretch after 3rd set.

Pushing hypertrophy to start. Dont increase on your percentages. Get this week done then increase in the coming weeks if you complete all rounds this week. 3 short AMRAPs to follow.

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CrossFit WOD, November 12, 2019

Tuesday 12th November 2019

Warm-up

Warm-up
25/18 cals on your chosen machine
2 rounds
5 walk outs
20 DUs (30 singles)
10 hollow rocks
into
1 min dead hang from the bar.
Basic gymnastics to start. If you struggle to get into a handstand hold try wall walk or barbell OH hold. Tis is working shoulder strength and stability. Into strict pulling.

Conditioning to follow.

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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.

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CrossFit WOD, November 9, 2019

Saturday 9th November 2019

Warm-up

Warm-up
3 rounds
10 plate GTOH
5 burpee to plate
10 plate thrusters
5 kip swings and 5 pull up or 10 ring row
shoulder and hip stretches before starting.

We have done this wod 3 years in a row so a lot of you will have times for this.

ON THE 11TH MINUTE, 1 MINUTES SILENCE.

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