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Gymnastic Skill PracticeGymnastic Movement
This is not a timed workout.
* Work on gymnastics skills or progressions (pull-ups, handstands, Dips, muscle-ups, handstand push-ups, etc.)
AMRAP 12 mins: Kettlebell Swings, AbMat Sit-ups and Air SquatsComplete as many rounds as possible in 12 mins of:
15 Kettlebell Swings (70#/53#)
30 AbMat Sit-ups
45 Air Squats
Photo by @robcwilson
Lifting: Deadlifts and Hollow RocksDeadlift 3-3-3, using heaviest weight per set
Hollow Rock 3×20 at 1x bodyweight
* DL are touch and go. Alternate with 3 sets of 20 hollow rocks between DL.
Every 1 min for 18 mins, alternating between:
Run 100m
10 Burpees
5 Touch And Go Deadlifts (Pick load)
Photo by @robcwilson
The 2019 CrossFit Games season kicks off starting Dec. 12th with the Dubai CrossFit Championship.
How to Watch the Dubai CrossFit Championship
Travel Conflicts Force Tia Toomey to Withdraw from Australia Sanctioned Event
Results
Results cont
Clean & Jerk 1-1-1Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
20 Double Unders
15 Pull-ups
10 Hand Release Push-ups
5 Clean & Jerks (115#/75#)
Photo by @robcwilson
Front Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6-3: Front Squats and Wall Balls18-15-12-9-6-3 reps, for time of:
Front Squat (135#/95#)
Wall Ball (20#/14#)
Photo by @robcwilson
Brazil CrossFit Championship Joins Growing Coalition of Sanctioned Events
Results
Results cont
Advanced RX Class:1 Power Clean & Jerk, pick load
Every 1 min for 6 mins.
Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box JumpsAs a team of 2 for time:
Team Relay 200m
100 Kettlebell Swings (53#/35#)
Team Relay 200m
100 Deadlifts (185#/135#)
Team Relay 200m
100 Burpee Box Jumps (24″/20″)
Team Relay 200m
* Relay: Team member 1 will run 200m then tag their team member 2 to run 200m when they return. Split reps with one working/one rests.
Photo by @robcwilson
Maltz Memorial Challenge WODFor time:
400m Run
50 Pull-ups
200m Kettlebell Farmer’s Walk (53#/35#)
50 Ring Dips
100 Push-ups
50 Knees To Elbows
100 AbMat Sit-ups
400m Run
* Complete as a Team of 2 or complete Solo. For Team WOD: Run as a team, alternate reps.
MSG Michael Maltz, USAF Pararescueman and DEA was KIA in Afghanistan in a helicopter crash in service to our country on 3/23/2003.
Squat Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Row Calories, Power Snatches and Toes-to-barsComplete as many rounds as possible in 15 mins of:
15 Row Calories
15 Power Snatches (75#/55#)
15 Toes-to-bars
Front Squat : 2-2-2-2Front Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
21 Ball Slams (30#/20#)
15 Front Squats (155#/105#)
9 Chest-to-bar Pull-ups
Photo by @robcwilson
Make sure you are aware of the schedule this week!
Thanksgiving Week Schedule:
Shoulder Press 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and Runs10-9-8-7-6-5-4-3-2-1 reps, for time of:
Handstand Push-up
Box Jump Over (24″/20″)
Run 200m
Photo by @robcwilson
Make sure you are aware of the schedule this week!
Thanksgiving Week Schedule: