WODS – Nov 20 – 25

admin201 Workouts of the Week

Training Purpose

We’re done with the Olympic lifting micro-block!
The next block is going to start after the Thanksgiving weekend, and we’ll be exploring hand balancing and inversion!
In the meantime we’re going to play! Since this is not a block week, we’ll be going off script and running one WOD a day, with no repeats!

Monday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills
Cat/Cow 6-10
Mattress Flippers 3/3
Quadruped/Lateral roll 3/3
FLR/Pushup Plus 10/10
Side Plank Elbow Touch 5/5
Low Bear Shoulder Tap 10/10
Inchworm to stand 3
Squats 10
High Squat to Kneeling 10
Cossack Squat 10
Hanging Shoulder Circles 10/10
Arch Hang 5
Calf Raise Seq 25/25/25
PVC Passthroughs 10/10

WOD
A: Power clean, build to a moderate weight (75% 1RM) in 10′.

B: 3 rounds for reps
60″ AMRAP Power Clean
60″ AMRAP Lateral Ball Slam
60″ AMRAP Box Jump to Kneecap height
60″ AMRAP Pullup
60″ Rest

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension

Tuesday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills
Cat/Cow 6-10
Mattress Flippers 3/3
Quadruped/Lateral roll 3/3
FLR/Pushup Plus 10/10
Side Plank Elbow Touch 5/5
Low Bear Shoulder Tap 10/10
Inchworm to stand 3
Squats 10
High Squat to Kneeling 10
Cossack Squat 10
Hanging Shoulder Circles 10/10
Arch Hang 5
Calf Raise Seq 25/25/25
PVC Passthroughs 10/10

WOD
B: 400m run buy in, then 3 rounds
60″ for distance or 60m (HH Push to 15m, switch to LH Push) HH/LH Prowler Push
R30″
60″ AMRAP or 30 reps Wallballs
R30″
60″ Max Cal or 30cal Airdyne Sprint
R30″
60″ AMRAP or 30 reps KB Swings, 1/4 BW
R30″

C: Row/Ride/Run/Rope @ RPE 5/6 (Recovery pace) for 5-10′. You can mix and match, do at least 5 minutes of low intensity work.

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension

Wednesday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills
Cat/Cow 6-10
Mattress Flippers 3/3
Quadruped/Lateral roll 3/3
FLR/Pushup Plus 10/10
Side Plank Elbow Touch 5/5
Low Bear Shoulder Tap 10/10
Inchworm to stand 3
Squats 10
High Squat to Kneeling 10
Cossack Squat 10
Hanging Shoulder Circles 10/10
Arch Hang 5
Calf Raise Seq 25/25/25
PVC Passthroughs 10/10

WOD
A: 15/15
KB Clean and Press
OH Squat
Windmill
B: 30 Burpees for time
C: Double KB Front Rack Hold for Time, 1/4BW per hand

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension

Thursday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills
Cat/Cow 6-10
Mattress Flippers 3/3
Quadruped/Lateral roll 3/3
FLR/Pushup Plus 10/10
Side Plank Elbow Touch 5/5
Low Bear Shoulder Tap 10/10
Inchworm to stand 3
Squats 10
High Squat to Kneeling 10
Cossack Squat 10
Hanging Shoulder Circles 10/10
Arch Hang 5
Calf Raise Seq 25/25/25
PVC Passthroughs 10/10

WOD
A: With a Partner
P1 runs 200m
While P1 is running, P2 completes as many reps as they can from the following list in any rep scheme/any order.
100 Burpees
150 Wallballs
200 KB Swings, 1/4BW
Tag out at the end of each run, run until all reps are completed from the list.

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension

Friday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills
Cat/Cow 6-10
Mattress Flippers 3/3
Quadruped/Lateral roll 3/3
FLR/Pushup Plus 10/10
Side Plank Elbow Touch 5/5
Low Bear Shoulder Tap 10/10
Inchworm to stand 3
Squats 10
High Squat to Kneeling 10
Cossack Squat 10
Hanging Shoulder Circles 10/10
Arch Hang 5
Calf Raise Seq 25/25/25
PVC Passthroughs 10/10

WOD
Experienced Lifters
A: “CrossFit Total”
In 60 minutes, find your 1RM for Push Press, Back Squat, and Deadlift. Spend some time warming up, and then take 3 attempts per lift.

-Or-
Novice/Intermediate Lifters
A: Push Press to a Heavy 3/3RM in 10′.
B: Back Squat to a Heavy 3/3RM Back Squat in 15′.
C: Deadlift to a Heavy 3/3RM in 15′.

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
Same warmup as Friday
+
3 rounds:
3/3 Hanging Scap Circles
5 Pushups
10m Bear Crawl

WOD
A. “Coffland”
Hang from a pullup bar for 6 minutes*.
Every time you come off the bar, perform:

Run 800m

30 Pushups



*4 or 2 min total hang scales. Pick a time you estimate you can complete with 4 breaks or less.

B. 2 rounds:
5 slow partner Nordic Curls
10 slow Ab Wheel or Dolly Rollouts

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension

Optional
Sunday

Last Sunday of the month, gym closed today.