Programming Overview: Nov. 20-26

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Please check out our Thanksgiving Holiday schedule for this week by clicking HERE.

Monday 11/20

The 20:40 – Day 2

5 rounds, start each movement on the minute. Complete all 10 reps in 20 seconds:

– 10 deadlift

– 10 bench press

– 10 pull-up

– 10 squat

– 10 strict press (off ground)

R3M x 5 sets

 

*Increase load slightly if you completed all reps last week.

*Start at about 50%. Use a band for pull-ups if needed to remain unbroken. Partners can start on different movements but must complete in order.

 

Tuesday 11/21

A) E2.5M x 4 sets:

– 2.2.2 TnG power clean clusters

*Allow exactly 10 seconds of rest between clusters.

*Stay heavier than last week for each set.

 

B) Every 90 sec x 4-6 sets

1: 200m run

2: 5 power clean push jerk + 7 toes to bar + 20 double unders

(135/95, 115/75, 95/65)

 

*Take out DUs if needed to keep pace.

*RX+ use 155/105.

 

C) 3 sets:

– 10 DB Romanian deadlifts

– 10 DB lateral raises

 

Wednesday 11/22 – No 7:30pm class

A) E3MOM x 3 sets:

– 10 bench press

*Use same weight from heavy sets of 8 on 11/6.

 

B) E4MOM x 3 sets:

– 10 back squat

*Use same weight from heavy sets of 8 on 11/6.

 

C) 3 sets:

– 10 rear foot elevated split squats / side

– 10 bent over row / side

 

*Keep the same weight across all 3 sets for both A & B. Choose a weight that is challenging near 75% of 1RM.

 

Thursday 11/23 – Thanksgiving

Gym Closed

 

Friday 11/24 – 9am class only

A) For time in teams of 2:

– 800 m run (together)

+

10 rounds (5 each, 1 working a time):

– 5 power cleans

– 7 thrusters

– 9 burpee box jump overs (24/20”)

+

800 m run (together)

 

RX+: 155/105

RX: 135/95

Scaled: 115/75, 95/65, 75/45

 

B) 3 sets for accessory:

– 20 elevated banded psoas march

– 30 sec / side couch stretch

– 15 banded pull-aparts

 

Saturday 11/25

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 11/26

8am Endurance

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