CrossFit – Wed, Nov 22
Week of Nov 20th is final week of this cycle “Nerves of Steel” (12 Weeks) and DELOAD Week.
Strength Warm up
Pause In the Hole Clean from Below the Knee 3-2-1-1 (Weight)
*Do a set every 2 minutes.
3 Pause In the Hole Clean from Below the Knee @RPE 7
2 Pause In the Hole Clean from Below the Knee @RPE 7.5
1 Pause In the Hole Clean from Below the Knee @RPE 8
1 Pause In the Hole Clean from Below the Knee @RPE 8.5
Metcon Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
:30 Jog
:30 Row
5 Step In and Step Out Burpee
5 Burpee
2. Movement Prep/Activation
1 Set (at workout pace)
3 Burpees to 6 inch Target
200m Row
100m Run
“These are my Thanksgiving Pants.” (Time)
50 Burpees to a 6″ Target
2000 M Row
1 Mile Run
Time Cap 25 Minutes
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
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean