Category: Beyond the Whiteboard

Alt EMOM 12 mins: Kipping Pull-up Practice and Handstand Walk Practice

Every 1 min for 12 mins, alternating between:
5 Kipping Pull-up Practices
Handstand Walk Practice, 30 secs

FT: Air Squats, Sit-ups, and Rope Climbs

For time:
50 Air Squats
50 AbMat Sit-ups
5 Rope Climbs
40 Air Squats
40 AbMat Sit-ups
4 Rope Climbs
30 Air Squats
30 AbMat Sit-ups
3 Rope Climbs
20 Air Squats
20 AbMat Sit-ups
2 Rope Climbs
10 Air Squats
10 AbMat Sit-ups
1 Rope Climb

Alt EMOM 12 mins: Squat Snatch and Clean & Jerk

Every 1 min for 12 mins, alternating between:
1 Squat Snatch, pick load
1 Clean & Jerk, pick load

AMRAP 12 mins: Squat Snatch, Clean & Jerks and Double Unders

Complete as many rounds as possible in 12 mins of:
1 Squat Snatch, 135/95 lbs
3 Clean & Jerks, 135/95 lbs
30 Double Unders

Push Jerk 3RM

Record your best Push Jerk 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

3 RFT: Run and Wall Facing HSPU

3 rounds for time of:
Run, 400 m
15 Wall Facing Handstand Push-ups

Deadlift 2-2-2

Deadlift 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Kelly Brown

5 rounds for time of:
Row, 440 m
10 Box Jumps, 30/24 in
10 Deadlifts, 275/185 lbs
10 Wall Balls, 20/14 lbs, 10/9 ft

Time cap: 25 mins

This workout is dedicated to CrossFit Kids Seminar Staff Flowmaster Kelly Brown, who passed away on Sept. 15, 2020, after a courageous five-year battle with ovarian cancer. She was 44.

Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter.

First posted Nov. 13, 2020.

Back Squat 3-3-3-3

Back Squat 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Opt. 1: AMRAP 10 mins: Muscle-ups and Thrusters

Complete as many rounds as possible in 10 mins of:
3 Muscle-ups
9 Thrusters, 95/65 lbs

Opt. 2: AMRAP 7 mins: Chest-to-bar Pull-ups and Thrusters

Complete as many rounds as possible in 7 mins of:
7 Chest-to-bar Pull-ups
7 Thrusters, 95/65 lbs

Checkout: AMRAP 7 mins: Push-ups and Runs

Complete as many rounds as possible in 7 mins of:
15 Push-ups
Run, 100 m

Pt. 1: Alt EMOM 18 mins: Hang Power Cleans, Front Squats, and Run

Every 1 min for 18 mins, alternating between:
5 Hang Power Cleans, 115/75 lbs
7 Front Squats, 115/75 lbs
Run, 100 m

Pt. 2: Every 1 min for 6 mins: Hang Squat Clean

1 Hang Squat Clean, pick load

Every 1 min for 6 mins.

Push Jerk 5RM

Find your Push Jerk 5 Rep Max.

“Death By” Burpees

Death By Burpee

With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min
…
Continuing this for as long as you are able.

Deadlift 3-3-3

Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 16 mins: Double Unders, Air Squats, Deadlifts, and C2B Pull-ups

Complete as many rounds as possible in 16 mins of:
20 Double Unders
15 Air Squats
10 Deadlifts, 185/135 lbs
5 Chest-to-bar Pull-ups