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WOD

CrossFit WOD, November 23, 2021

By November 22, 2021No Comments

11.23.2021

Warm-up
[3:00-20:00] 2 Rounds, For Quality
:15sec Dead-Hang + :15sec Active Hang
10 Ring Rows
10 BTN Strict Press
:15sec Barbell OH Hold
10 Alt Jumping Lunges

Weightlifting
[20:00-30:00]
Split Jerk (Build to a challenging set of 3 reps in 10:00)
Push Press (3-3-3-3 ; rest 90s)
Build if form allows to heavy triple for the day

Specific Prep
[30:00-35:00] 3 strict pull ups + 5 kip swings + 5 kipping pull ups
3 burpees + 3 box jumps + 3 burpee box jumps
3 push press + 3 push jerks @ lighter weight
3 push jerks at workout weight

Metcon
[35:00-55:00]
The Book of Eli (Time)
4 Rounds (20:00 time cap including rest time)
15 Pull-Ups
12 Burpee Box Jump Overs 24/20”
9 S2OH 135/95#

REST 2:30 between rounds

Open/RX+: 21 Pull Ups, 15 BBJO, S2OH (155/105#)

CC: PUSH/THRESHOLD
Goal: ~2:30 +/- 15sec, Per Round
For barbell go with moderately heavy loading today
Today is about moving quickly and then hitting the shoulder to overhead well while under fatigue. We should pick a pull-up modification that allows for at least sets of 5 reps at a time.
move smooth and stay low on box jump overs
then moving smooth with TnG Push Jerks. The weight should not be at a weight that you want to do push press of and should not be at a weight that you need to do a split jerk with.

Book of Eli (BUILD) (Time)
4 Rounds (20:00 cap including rest)
9 Banded Strict Pull-Ups
12 Burpees to Target
9 Push Press 75/55#
Rest 2:30 B/T Rounds

Cool Down/Stretch
[55:00-60:00] 10/10 Side Lying Thoracic Rotation
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch

Accessory Work
Metcon (Weight)
3 Sets, for Quality
10/10 Single Arm KB Z-Press
:30sec/:30sec Banded Paloff Press Hold

REST as needed between movements and sets

EXTRA Competitor WOD
Push Press (5-5-5-3-3-3; rest as needed)
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 3 Reps @ 85%
Set 5: 3 Reps @ 85-90%
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
20 GHD Sit-Ups
10 Bar Muscle-Ups
40 Drag Rope Double Unders
Metcon (Time)
Running Intervals

6 Sets x 150m + REST 1:00 b/s

Then
6 Sets x 400m + REST 3:1

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