Monday 11.23.20

CrossFit Group Class Programming Template

STRENGTH

Back Squat
3-3-3-3-3

Notes:
Work up to a heavy triple. Try to go heavier than last week’s pause triples.

METCON

AMRAP 5:00
100 Single Unders
20 DB Thrusters

Rest 2:00

AMRAP 5:00
50 Alternating Two Steps
15 Devils Presses

Rest 2:00

AMRAP 5:00
50 Double Unders
10 Devils Thrusters

Notes
DB: Use the Same DB for all three AMRAPs.
JR: On today’s workout attempt to perform a version of each movement.
Single Unders > Scale volume to 75
Alt 2 > Scale volume to 30
Double Unders > Scale volume to 30, including misses if needed or 15 DU attempts.

Warm Up

2 – 3 Rounds:
10 Alt Squat Thoracic Rotations
5ea Side Plank Rotations
20 High Knees

Strength

5 Sets on Each Side of:
8 Single Arm DB No Push Up Burpee Deadlift
6 Lateral Lunge + KB/DB Clean
4 Waiter Squats
4 Single Arm DB/KB Press

Conditioning

3 Rounds For Time of:
50 Low Box Runners
10ea Single Arm DB/KB Push Presses
15 Goblet Squats

*Count one foot for 50 Reps on the Low Box Runners