CrossFit WOD, November 30, 2021

December 12, 2022
CrossFit WOD, November 30, 2021



10:00 AMRAP
:45sec Bike
10 Alt V-Ups
:45sec Row
1 Wall Walk + 10 Wall Facing Shoulder Taps
:30sec Jump Rope Practice
6 Scap Pull-Ups + 6 Strict Knee Raises

Specific Prep

Quick Practice round:
5/3 cal bike
3-5 V-Ups
10-20 Double Unders
1 Wall Walk -or- Inch worm + push up
3-5 Toes to bar
200/150m Row



Eternal Sunshine (3 Rounds for reps)

10:00 EMOM
min 1: 13/10 Cal Bike
min 2: 20 V-Ups

R: 2:00

10:00 EMOM
min 1: 40 Double Unders
min 2: 3 Wall Walks

R: 2:00

Every 2:00 for 10:00
15/12 Cal Row
Max Toe to Bar

-15/11 Cal Bike + 15 GHD Sit-Ups
- 60 Double Unders + 40ft Handstand Walk
- 20/16 Cal Row+ Max Toe to Bar
CC: Sustain
Keep work in the 40s or less to allow for some rest between movements and keep intensity at a sustainable pace throughout.

Today, we are hitting some EMOM capacity work, where we are focused on staying steady throughout the workout and hitting time domains in that range of 40sec on/20sec off through the first two emoms before working the entire 2 minutes in the final EMOM of Row and Toe to Bar.

Eternal Sunshine (BUILD) (3 Rounds for reps)

10:00 EMOM
min 1: 12/9 Cal Bike
min 2: 15 Abmat Sit-Ups

R: 2:00

10:00 EMOM
min 1: 60 Single Unders
min 2: 3 Half Walk Walks -or- 3 Inchworm + Push up

R: 2:00

Every 2:00 for 10:00
12/10 Cal Row
Max Strict Knee Raises

Cool Down/Stretch

1 round
Right Leg / then Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Pigeon

Accessory Work

Metcon (3 Rounds for reps)

3 Sets, for Quality
50ft Dual KB OH Walk
100ft D-Ball or Sandbag Carry
10 Barbell Bent Over Rows
10-15 Straight Arm Banded Lat Pull-Downs

REST: as needed between movements and sets
*building weight as you go if possible

Goal here today is to work on that stability overhead as well as reinforcing midline bracing. The core should be thoroughly cooked after today and we are working at really targeting that and building on the ability to brace under fatigue.

EXTRA Competitor WOD

Metcon (4 Rounds for reps)

4 Sets
2 Strict Ring Muscle-Ups
4 Strict Dips
-Max Unbroken Ring Muscle-Ups
R: as needed b/s to hit quality sets

Metcon (Time)

5 Sets
21 Deadlifts 135/95#
15 Hang Power Cleans 135/95#
9 Bar Facing Burpees
R: 60sec b/s

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