Workout of the Day

THANKSGIVING TURKEY WOD

20 MIN AMRAP

Teams of 3

– 1 athlete per station; rotate stations each time the cardio element is completed

– score the points at the WL and G stations.

– athletes choice for movement at each station

Cardio Station:

500m Bike or 250m Row

*complete sub :50 for 3 points

Weightlifting Station:

Worth 1 Point:

– Wall Balls 20/14  14/10   10/6

– KB Swings 53/35 35/26 26/18

Worth 2 points:

– SA DB STOH 50/35 35/20 20/15

– DB Snatch 50/35 35/20 20/15

– SA FR DB Squats 50/35 35/20 20/15

Worth 3 Points

– DB Thrusters 50/35 35/20 20/15

– SA DB OHS 50/35 35/20 20/15

Gymnastics Station:

Worth 1 point:

– sit ups

– air squats

– pull ups or pull up scales

– push ups

Worth 2 points:

– TTB or TTB scales

– Box Jumps

– Chest to Bar Pull Ups

“- Burpees to 6″” “

Worth 3 Points

– Wall Walks

– HSPU’s

– Pike Push Ups (very good form. vertial torso HA!)

– Muscle Ups Bar or Ring

– BBJO

Purpose and Desired stimulus:

FUN bring your FAMILY and FRIENDS

A. Weighted Pull Ups or Pull Up Negatives

Weighted Pull Ups

Build to a 1RM in 10 mins

or

Pull Up Negative

Every 2 mins for 5 sets perform 3-5 slow controlled negatives

EMOM 25

– 3-6 Bar Muscle Ups

–  6-8 SL DB Step Up

–  3-6 Strict HSPU

– :30 AMRAP Double Unders

– REST

Purpose and Desired stimulus:

– Working upper press/pull in different ways today (strength, Eccentric, Dynamic)

– Upper Pull/press strength

– Upper pull/press dynamic skills

– Upper pull/press endurance

– working with clock to get more work done and controlled rest intervals

– Lunge pattern work

– Lunge pattern work

– Double Under Practice

– Manageable sets during EMOM

– Mixed modal gymnastic focused conditioning; open training

Scale to ensure the desired purpose and stimulus are met with the following

Scaling options:

– Stick to either weighted pull up or negatives, negatives can also be weighted

– If a pull up bar is not possible segmented ring negatives can be used

“””Linda“””

10-9-8-7-6-5-4-3-2-1 Reps, For Time

Deadlift (1½ bodyweight)

Bench Press (bodyweight)

Clean (¾ bodyweight)

Purpose and Desired stimulus:

– CrossFit Benchmark

– Strength Endurance

– This should be challenging and grinding but form should be sound throughout

– there should be no failed reps

Scale to ensure the desired purpose and stimulus are met with the following

Scaling options:

– scale weight to ensure proper technique and no failing reps

– scale reps consider starting at 8 or 6 for beginners and intermediates

– scale movements based on experience and mobility

A. Front Squat or Overhead Squat

5×5 @ moderate to heavy; rest 2 mins

B. For Time:

500m Row

60 Wall Balls 20/14

30 Burpees

Purpose and Desired stimulus:

– Athletes choice on part A

– Only those with the pre-requisite mobility should OHS or Front Squat

– moderate to heavy for all sets with perfect form

– go by feel for the day

– All out sprint on the metcon

Scale to ensure the desired purpose and stimulus are met with the following:

Scaling options:

– Scale to back squat, box squat, wall sit or other squat variation based on mobility and need

– Scale wall ball weight to ensure fast large sets

10 RFT Alternate Rounds with Partner (5 each)

4 Turkish Get Ups

8  Plank KB Pull Throughs

100ft Farmers Carry

6 Shuttle Runs  (down and back for 100ft total)

Purpose and Desired stimulus:

– Core strength

–  smooth calculated movements on Turkish get ups

– strength intervals

– possible recovery workout

– Can push the pace on shuttles to add intensity

Scale to ensure the desired purpose and stimulus are met with the folllowing

Scaling options:

– Use a weight that allows for proper form on Turkish get ups

– set up a 50ft section; down back for farmers; down back 6 times on run

A. Power Snatch + Hang Squat Snatch or Power Clean + Hang Squat Clean

4 Complexes; rest 2 mins

MetCon:

7 RFT

7 Power Snatch 75/55 or Power Clean 95/65

7 TTB

* compare results to 9/3/22

Purpose and Desired stimulus:

– Olympic lifting strength work

– fast open style metcon

– advanced athletes should aim for unbroken rounds

Scale to ensure the desired purpose and stimulus are met with the folllowing

scaling options:

– If you were here Wednesday choose the opposite Oly lift to work with today

– scale weight to ensure max 2 sets on power snatch/clean

– scale TTB with a progressive scale

– aim for sub 7 minutes

“Elizabeth“

21-15-9

Cleans 135/95

Ring Dips

Purpose and Desired stimulus:

– Classic CrossFit benchmark

– hinge/press combo

– this one should be fast and intense

Scale to ensure the desired purpose and stimulus are met with the following

scaling options:

– 15-12 -9 Rep scheme on one or both movements

– weight to ensure 1-2 sets per round

– Progressive scale for Ring Dips

24 MIN AMRAP W/ a partner

100 ft Weighted Quadruped Crawl (25ft down/back each)

20 DB Squats 35/30

40 Cal Bike

50Ft SA OH Walking lunge with DB 35/20 (25 ft each)

Purpose and Desired stimulus:

– resting intervals

– core, squat, lunge conditioning

– open movements + recovery movements

– human functional movement

– smooth effort throughout, steady pacing

– can be slowed down for recovery WOD

A. Athletes choice:

Power Clean or Power Snatch

Build to a heavy for the day in 10 mins

“””Assault on Helen“””

3 RFT

1000/800m Assault Bike

21 KB Swings 53/35

12 Pull Ups

Purpose and Desired stimulus:

– Practice with Oly; heavy for the day by feel

– Classic CrossFit benchmark

– hinge/pull/run combo

– this one should be fast and intense

– KB swings and pull ups in no more than 2 sets each round

Scale to ensure the desired purpose and stimulus are met with the folllowing

Scaling options:

– 15 Swings and 9 Pull Ups

– 800/600m Bike

– weight on KB to ensure 1-2 sets max per round

A. Bench Press

3.3.3 x 5; rest :10, Rest 1:30

“””Annie“””

50-40-30-20-10

Sit Ups

Double Unders

Purpose and Desired stimulus:

– bench press clusters

– volume at higher weight

– classic crossfit bench mark

– open movement: double unders

– Annie should be relatively fast

Scale to ensure the desired purpose and stimulus are met with the folllowing

Scaling options:

– more reps less weight on bench for novice

– single unders