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WOD

CrossFit WOD, November 17, 2021

By November 16, 2021No Comments

11.17.2021

Warm-up
[3:00-15:00] Banded Shoulder Prep
-10/10 Banded External Shoulder Rotations
-10/10 Banded Internal Shoulder Rotations
-10/10 Banded Single Arm Straight Arm Lat Pull-Down
-15 Banded Pull-Aparts
-10/10 Palms Up Banded Lateral Shoulder Raises
+
1 Round
8 Scapular Pull-Ups
8/8 Quadruped Thoracic Rotations
20 Bear Plank Shoulder Taps
:20sec Extended Reverse Plank

Gymnastics
[15:00-30:00] Work Progressions for 15 minutes in prep for workout
Handstand Walk Skill Work
-Wall Walk + Shoulder Taps
-Lateral Walks Along the Wall
-HS Walk to Wall
-Partner HS Walks

Chest to Bar Skill Work
Working on developing quality kip swing first, then talking about better retraction of shoulder blades, and going over scaling modifications

Metcon
[30:00-50:00]
Metcon (4 Rounds for reps)
"Kind of a Big Deal"
20:00 EMOM
min 1: Pull-Ups
min 2: HS Shoulder Taps -or- Bear Crawl
min 3: Alternating V-Ups
min 4: Cal Bike
min 5: Rest

Open/RX+: Chest to Bar, Handstand Walk, GHD Sit Ups

CC: GRIND
Goal: 10-20 Chest to Bar, 25ft-50ft HS Walk, 15-20 GHD Sit-Ups, 10-20 Cal Bike

Metcon (4 Rounds for reps)
"Kind of a Big Deal" (BUILD)
20:00 EMOM
min 1: Jumping Pull-Ups
min 2: Wall Walks
min 3: Abmat Sit-Ups
min 4: Cal Bike
min 5: Rest

CC: GRIND
Goal: 10-20 Chest to Bar, 25ft-50ft HS Walk, 15-20 GHD Sit-Ups, 10-20 Cal Bike

Cool Down/Stretch
[50:00-60:00] 2 Rounds Through
Right Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon

Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon

Accessory Work
Metcon (Time)
4 Sets, For Quality
10-15 Tall Kneeling Banded Lat Pull-Downs
:30sec Tall Kneeling Dual KB Overhead Hold
10-15 Supine Grip Bent Rows

EXTRA Competitor WOD
Incline Single Arm DB Bench Press (12-12-12-8-8-8/arm; rest 2-3:00)
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
21 Thrusters 95/65#
9/7 Ring Muscle-ups
15 Thrusters 115/75#
6/4 Ring Muscle-ups
9 Thrusters 135/95#
3/2 Ring Muscle-ups

Rest 5:00

Go into part C immediately after 5:00 rest

Power Clean (Find Heavy single for day in 6:00)

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