November 26, 2023

CrossFit – Sun, Nov 26

Warm-up

Warm up is integrated in workout

Conditioning
Conditioning (Checkmark)

Machine of your choice

1. Warm up (6 min)

3 minutes easy pace

3 minutes, increase RPM or Stroke rate over three minutes

2. Ramp up sets (3 min)

3 sets

20 seconds easy

20 seconds moderate

20 seconds hard

3. Working sets (18 minutes)

3 sets

4 minute machine @ RPE 7/10

2 minute amrap

– 4 Shuttle runs (4 x 50′, 25/25)

– 4 Burpees

TC: 27 minutes

Score: Checkmark

Scaling Options

Beginner

2 minute amrap

– Shuttle runs (4 x 50′, 25/25), @ RPE 6/10

Intermediate

As written

Accessory
Accessory (Checkmark)

3-5 sets

8 DB bent over rows @ heavy

6 Prone Angels

TC: 12 minutes

Score: Checkmark

Scaling Options

Beginner

6 DB bent over rows @ moderate

3 Prone angels

Intermediate

As written

Extra Accessory
Upper Accessory (Checkmark)

Standing Banded T

3 x 20 reps

Hold 5 seconds at peak contraction every 5 reps