Warm-Up:

2:00 Cardio Choice

—

3 Sets, For Quality
5 Inchworm Push-Ups
10/10 Staggered Stance Kettlebell Deadlift
15 Russian Kettlebell Swings
:20 seconds of Jump Rope Practice

“Boss D.J.”

For Time:
30 Deadlifts
20 Handstand Push-Ups
100 Double Unders
25 Deadlifts
25 Handstand Push-Ups
100 Double Unders
20 Deadlifts
30 Handstand Push-Ups
100 Double Unders
Load: 225/155lb, 102/70kg

Level 2:
For Time:
30 Deadlifts
10 Handstand Push-Ups
100 Double Unders
25 Deadlifts
15 Handstand Push-Ups
100 Double Unders
20 Deadlifts
20 Handstand Push-Ups
100 Double Unders
Load:185/125lb, 84/57kg

Level 1:

For Time:
30 Deadlifts
10 Box Pike Handstand Push-Ups
150 Single Unders
25 Deadlifts
15 Box Pike Handstand Push-Ups
150 Single Unders20 Deadlifts
20 Box Pike Handstand Push-Ups
150 Single Unders
Load:50% of 1RM

Goal Time Domain: 15:00-20:00

Time Cap: 25:00

Primary Objective: Maintain Sets of 5+ Reps per set on Deadlifts and Handstand Push-Ups

Secondary Objective: Complete each set of Double Unders in under 90 seconds

Stimulus: Posterior Chain and Upper Body Interference

RPE: 8/10

Notes: This workout is a fun and challenging chipper with the workout starting similarly to Diane with our first set of Deadlifts at 30 repetitions. We should pick a load that is somewhere around the range of 50% of our 1RM with the max allowable % at 60%. We will work to keep sets in the range of 5-10 at a time throughout the workout. We will then move to Handstand Push-Ups with the goal of maintaining sets of 5+ and trying to get through these as close to 15 reps in 1:00 as possible with the expectation that the last set of 30 reps might take up to 2:30 with cumulative fatigue settling in. For Dubs, we suggest hitting sets of 25-50 at a time and managing shoulder interference here to keep things smooth and consistent.

Warm-Up

Part A)
8:00 minutes, For Quality
:30 second Row @ Moderate Pace
5/5 World’s Greatest Stretch
8 Bootstrap Squats
10 Cossack Squats

Part B)
10 Empty Barbell Back Squats
5 Back Squats @ 40-50%
3 Back Squats @ 50-60%
3 Back Squats @ 60-70%

Find 3 rep max backsquat
Strength
Every 3:00 x 4 Sets
3 Back Squats
Stay on the 3:00 but if you need an extra or attempt or 2, or some more rest, do that.

Starting @ 70-75% and Building to a New 3RM, suggestion is to build by about 5% on each set. Goal of the day is to build to around 95% of our 1RM for 3RM.

“Bad Fish”
2:00 AMRAP / 1:00 Rest
8 Goblet Squats
12 Wall Balls
– Max Calorie Row

*Continue Until 75/60 Calories
Kettlebell: 70/53lb, 32/24kg / Dumbbell 70/50lb, 32/22.5kg
Wall Balls: 20/14lb, 10/9ft

Level 2:
2:00 AMRAP / 1:00 Rest
8 Goblet Squats
12 Wall Balls
– Max Calorie Row
*Continue Until 75/60 Calories
Kettelbell: 53/35lb, 24/16kg
Dumbbell 50/35lb, 22.5/15kg
Wall Balls: 20/14lb, 10/9ft

Level 1:
2:00 AMRAP / 1:00 Rest
8 Goblet Squats
12 Wall Balls
– Max Calorie Row
*Continue Until 60/48 Calories
Kettelbell: 44/26lb, 20/12kg
Dumbbell: 40/30lb, 20/14kg
Wall Balls: 14/10lb, 6/4kg

Goal: 5 rounds / Finishing time of 13:00-14:00

Time Cap: 17:00

Primary Objective: Complete the Goblet Squats + Wall Balls in under 1:00 minutes

Secondary Objective: Complete 15/12 Calories on each set on the Rower

Stimulus: Leg Stamina / Anaerobic

RPE: 9/10

Notes: This is going to be a nice little challenge here of hitting a hard effort on the Squats, right into the Row and then finishing off the row at a hard charging pace to get as far as you can in each segment. We can start off on a minute or 90 second delay to allow for all athletes to hit this as is today, or turn this into an EMOM with minute 1: being the combined Squats & Wall Balls, and minute 2 being the Row, then minute 3 being the rest.

Warm-Up:

2 Sets, For Quality
1:00 minute Machine Choice
10 Bird-Dogs
20 Bear Plank Shoulder Taps
10/10 Single Leg Glute Bridges
15 Banded Pull Aparts
15 Banded Face Pulls

We will let you build to a starting weight for this. Keep your sets at every 3:00 as your building. When your ready go for that 5 rep. We can run over on time for this if you need a little rest or you want 1 or 2 more attempts.

Strength
Every 3:00 x 4 Sets (with the goal of a 5 rep max)
5 Bench Press

Starting @ 65-70% and Building to a New 5RM. The focus here will be on maintaining a strong back position and connection to the pad. Ideally build by about 5% on each set. Goal of 85%+

“Santeria”
12:00 AMRAP
3-6-9-12… Strict Pull-Ups
6-12-18-24…Push-Ups
6 Shuttle Runs, 25ft/7.5m Down & Back = 1

Level 2 and 1- The goal is here is all strict pull ups, no kipping today. Have a band ready or we can do knee ring pull ups

Goal: 6-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Go Unbroken As Long As Possible

Secondary Objective: Overall Score

Stimulus: Bodyweight Conditioning

RPE: 8/10

Notes: This workout is meant to be a bodyweight burner that develops a lot of good upper body muscular endurance and stamina. The focus here will be to stay steady and try to go unbroken for as long as possible with the Strict Pull-Ups and Push-Ups today while allowing the arms to get a little reprieve here during the shuttle runs.

PRVN Recovery #2

1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5 Side Lying Thoracic Rotations

Wod 1
16 Minutes
Ski 250
30 Partner wall balls
Run 200 (together)
15 Power Cleans 155/105

Wod 2
10 Minutes
16 HSPU
24 Toes To bar
80 Doubles (or 120 singles)

Wod 3
3 Min Row for max cals Split how you want
1 minutes Max Rep Deadlifts at 225/155
3 Minutes max SYNCHRO burpees over your bar

Score on wod 3 is cals+deadlifts+burpees

Saturday November 9th
Teams of 3-40 Minute Amrap
Teams will work through the 3 machines completing 60 Calories on each machine, splitting the cals how they want, before moving to the next machine
At 0,5,10,15,20,25,30,35 minutes mark all the teammates will stop and complete 40 burpees split how they want. only 1 partner works at a time. ***its teamwork. you don’t have to split all the burpees evenly



9am crossfit Warm up 3 Rounds
5 cal bike
10 kip swings
10 jump rope
5 Toes to bar or knee raised

25:00 AMRAP
20/14 Calorie Echo Bike*
5-10-15-20… Toe to Bar (rd 1, rd 2, rd 3….)
50 Double Unders 
5-10-15-20…. Burpees 
200m Run