November 20, 2023

November 19, 2023
Daily WOD

CrossFit – Mon, Nov 20

Warm-up

A. General

2 Rounds

20-30 sec Cal machine

5-7 Burpees

5-7 Ring rows / Pull ups

5-7 Beat swings

B. Activation

2 sets

6/6 Side bend lat pull in

6/6 Glute bridge one arm floor press

C. Specific

Prepare Chin up setup & Ramp up DBs

Weightlifting
Weightlifting (Weight)

4 sets

6 DB bench press @ HEAVY, across

3 Strict L-Sit chin ups

Rest 2 minutes

RX+ 1 Legless Rope climbs, 15′

TC: 15 minutes

Score: Weight on DB bench press

Scaling Options

Beginner

6 DB Bench press

3 Supine grip ring rows, as hard as possible

Intermediate

6 DB bench press

3 Strict chin ups, assisted as needed

Metcon
Metcon (Time)

For Time

30-24-18-12

Cal Machine

TTB

TC: 12 minutes

Score: Time

Scaling Options

Beginner

24-18-12-6

Cal Machine

Swinging Knee raises

Intermediate L1

30-24-18-12

Cal Machine

Swinging Leg Raises

Intermediate L2

30-24-18-12

Cal Machine

12-10-8-6

TTB

Extra Accessory
Core Stability (Checkmark)

Side plank + banded row

3 x 12/12

Pause for 2 seconds at peak contraction