CrossFit – Mon, Nov 20
Week of Nov 20th is final week of this cycle “Nerves of Steel” (12 Weeks) and DELOAD Week.
Strength Warm up
Clean Grip Deadlift (*Do a set every 2 minutes.
3 Clean Deadlift @RPE 7
2 Clean Deadlift @RPE 7.5
1 Clean Deadlift @RPE 8
1 Clean Deadlift @RPE 8.5
*No hook or mixed grip.)
hook grip (no mix grip)
Metcon Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row (moderate)
10 Kip to Swing
5 Kipping Chest to Bar Pull Up
5 Wall Ball (light)
-Then-
Warm Up to full Bar Muscle Up
2. Workout Prep
1 set (at workout pace):
For time:
3 Bar Muscle Ups
9 Wall Balls (at workout height and weight)
“You can’t have Thanksgiving without Turkey.” (Time)
For time:
30 Bar Muscle Ups
90 Wall Balls (30/20) (10/9ft)
*Partition as desired
1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Barbell Prep
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)