Complete the following Double Under reps unbroken if able:
300 (L4)
150 (L3)
90 (L2)
60 (L1)
30 (
Complete as many Double Unders Unbroken as possible.
Completed Total Number of DU’s for the Day (Include Challenge DU’s)
https://app.romwod.com/routine/20201130-lower-body (15 min)
Coaches: Go over Deadlift and Hang Power Cleans
Then:
Athletes work up to working weight and complete 5 reps of ea exercise
*15 min Max
For Combined Time (Don’t include Rest Time):
50 Deadlifts, 95/65 lbs (L4), 85/55 lbs (L3), 75/45 lbs (L2), 65/35 lbs (L1), 35 reps @ 65/35 lbs (
20 Bar Facing Burpees
35 Hang Power Cleans, Same weight
50 Deadlifts, 95/65 lbs (L4), 85/55 lbs (L3), 75/45 lbs (L2), 65/35 lbs (L1), 35 reps @ 65/35 lbs (
20 Bar Facing Burpees
15 Hang Power Cleans, Same Weight
25 Deadlifts, 135/95 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1)
*
Time Cap each set: 12 minutes
STIMULUS and GOALS
The stimulus is moderate intensity while being conscious of grip and lower back fatigue. This chipper style workout that repeats so athletes should view total volume of each movement when considering rep schemes.
We want quick rest and get back on the horse!
Complete the following Double Under reps unbroken if able:
290 (L4)
145 (L3)
87 (L2)
58 (L1)
29 (
Complete as many Double Unders Unbroken as possible.
Completed Total Number of DU’s for the Day (Include Challenge DU’s)
Complete the following Double Under reps unbroken if able:
280 (L4)
140 (L3)
84 (L2)
56 (L1)
28 (
Complete as many Double Unders Unbroken as possible.
Completed Total Number of DU’s for the Day (Include Challenge DU’s)
Complete the following Double Under reps unbroken if able:
270 (L4)
135 (L3)
81 (L2)
54 (L1)
27 (
Complete as many Double Unders Unbroken as possible.
Completed Total Number of DU’s for the Day (Include Challenge DU’s)
ATTENTION: THERE WILL ONLY BE A 10 AM CLASS TODAY. There is also no class on Saturday due to the CrossFit Level 1 Seminar.
ATTENTION: THERE WILL ONLY BE A 10 AM CLASS TODAY AND TOMORROW.
There is also no class on Saturday due to the CrossFit Level 1 Seminar.
5 MIN on AAB or Rower
Then:
Work up to working weight for WOD and complete at least 5 reps of ea exercise.
Teams of 3 Complete for time:
400 m Run as a Team
4 rounds of:
30 Ground to Overhead
30 Deadlifts
30 Burpees over bar
30 Pullups (RX), Ring Rows (S)
30 Power Cleans
30 Chest to Ground Hand Release Push-Ups
30 Toes to Bar
30 Push press
Then finish off with:
Row 500 m Each
*Weight used: 115/75 lbs (RX), 95/55 lbs (S)
**Only one athlete at a time works/switch out as required.
Complete the following Double Under reps unbroken if able:
260 (L4)
130 (L3)
78 (L2)
52 (L1)
26 (
Complete as many Double Unders Unbroken as possible.
Completed Total Number of DU’s for the Day (Include Challenge DU’s)
Complete the following Double Under reps unbroken if able:
250 (L4)
125 (L3)
75 (L2)
50 (L1)
25 (
Complete as many Double Unders Unbroken as possible.
Completed Total Number of DU’s for the Day (Include Challenge DU’s)
ATTENTION: THIS THURSDAY AND FRIDAY, THERE WILL ONLY BE A 10 AM CLASS. ALL OTHERS WILL BE CANCELLED DUE TO THE THANKSGIVING HOLIDAY.
There is also no class on Saturday due to the CrossFit Level 1 Seminar.
https://app.romwod.com/routine/ritualistic-short (12 min)
10 Minute AMRAP
1:00 AAB (start easy and build in intensity each round)
20 PVC Pass throughs
10 Overhead Squat (PVC Pipe or light bar)
7 Hanging Scap Retraction
5 Kip to Swings
5 Strict Pull Ups or Ring Rows
5 Ring or Box Dips
Warm up to Working Weight: 5 min
Then 3 Rounds of:
3 Overhead Squats (at workout weight)
3 Burpee Muscle up or scaled option
AMRAP 4 Minutes
9 Burpee Muscle ups (L4), Burpee Bar MU’s (L3), Burpee Chest to Bar Pull-Ups (L2), Burpee Pull-Ups (L1), Burpee Jumping Pull-Ups (L2),
21 Overhead Squats, 95/65 lbs (L4), 85/55 (L3), 75/45 (L2), 65/35 (L1), 55/25 (
AMRAP 4 Minutes
6 Burpee Muscle ups (L4), Burpee Bar MU’s (L3), Burpee Chest to Bar Pull-Ups (L2), Burpee Pull-Ups (L1), Burpee Jumping Pull-Ups (L2),
15 Overhead Squats, 105/75 lbs (L4), 95/65 (L3), 85/55 (L2), 75/45 (L1), 65/35 (
AMRAP 4 Minutes
3 Burpee Muscle ups (L4), Burpee Bar MU’s (L3), Burpee Chest to Bar Pull-Ups (L2), Burpee Pull-Ups (L1), Burpee Jumping Pull-Ups (L2),
9 Overhead Squats, 115/85 lbs (L4), 105/75 (L3), 95/65 lbs (L2), 85/55 (L1), 75/45 (
