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Back Squat 1RMRecord your best Back Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
For time:
Row 1000m
50 Wall Balls (20#/14#)
Row 750m
35 Wall Balls
Row 500m
20 Wall Balls
Photo by @robcwilson
World’s fittest baby on the way:
7 rounds for time of:
5 Power Snatches (95#/65#)
5 Pull-ups
10 Push-ups
15 Air Squats
Weighted Strict Pull-up 3-3-3-3-3Weighted Strict Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20″ both M/W)
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings (70#/53#)
30 AbMat Sit-ups
20 Dumbbell Hang Squat Cleans (35#/25#)
25 Barbell Good Morning (45#/33#)
30 Wall Balls (20#/14#)
3 Rope Climbs (15 ft.)
Photo by @robcwilson
SCHEDULE ALERT:
Thanksgiving week hours for this week are as follows:
Have a Happy and safe Thanksgiving!
The Ultimate CrossFit Black Friday Cyber Monday Shopping Guide
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Team WOD: 42-30-18: Row, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs, and Clean and JerksAs a team of 2 complete 42-30-18 reps, for time of:
Row (Cal)
Front Squat (95#/65#)
Sumo Deadlift High-pull (95#/65#)
Box Jump Over (24″/20″)
Power Clean & Jerk (95#/65#)
* One works, one rest. One bar, rower, and box per team.
Photo by @robcwilson
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift (225#/155#)
Toes-to-bar
* Rest 3 minutes then complete Pt. 2
Complete as many rounds as possible in 6 mins of:
10 Ring Push-ups
Row 250m
* 3 minutes rest between Pt 1 and 2
Deadlift + Hang Power Clean + Push Jerk 1-1-1Deadlift + Hang Power Clean + Push Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex
Complete as many rounds as possible in 12 mins of:
12 Deadlifts (115#/75#)
9 Hang Power Cleans (115#/75#)
6 Push Jerks (115#/75#)
* choose load you can do all DL + a set of HPC UB
Photo by @robcwilson
“DT Lite” AMRAP today!
Take care of those hands and avoid tears and rips. Keep your calluses in check through these simple tips below. Also grips are okay, gloves are a no (unless you are recovering from an injury or torn hands).
Preventing Rips: Keeping Your Hands Intact to WOD Another Day
3 rounds for time of:
Row 500m
21 Burpees
Run 400m
Muscle Up Progression PracticeMuscle Up Progression
This is not a timed workout.
Spend 15 minutes practicing your MU’s from the appropriate step in the progression. If you already have muscle ups, then practice linking them, or doing them without a false grip.
* Choose MU or HSPU progression/practice
Handstand Push-up progression & practice
This is not a timed workout.
* Practice Open standard (closer to wall, narrower position and heels flat) or progressions: wall walk, HS hold in hollow position, negatives. Use this time to work towards practicing being inverted.
For time:
100 Double Unders
75 Air Squats
50 AbMat Sit-ups
50 Push-ups
25 Toes To Bars
15 Handstand Push Ups
* Practice Open standard HSPU
Back Squat 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Wall Balls, Overhead Walking Lunge With Plates, Ring Dips5 rounds for time of:
20 Wall Balls (20#/14#)
10 Overhead Walking Lunge With Plates (45#/25#)
10 Ring Dips
10 Overhead Walking Lunge With Plates (45#/25#)
Results
Results cont
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Box JumpsEvery 1 min for 18 mins, alternating between:
8 Deadlifts (pick load)
16 Kettlebell Swings (53#/35#)
8 Box Jumps (30″/24″)
* Deadlifts are touch and go
