CrossFit – Sun, Nov 30

American Fit Co Northwest – CrossFit

Workout Option 1

Pumpkin Cheesecake (5 Rounds for reps)

Freedom (RX’d)

5 sets

1:00 Max Burpees (or Sand Ball Slams (50/30))

1:00 Max Double Unders

1:00 Max Stick Sit Ups

1:00 Rest

(KG conv 25/15)

Independence

5 sets

1:00 Max Burpees (or Sand Ball Slams (30/20))

1:00 Max Double Unders

1:00 Max Sit Ups

1:00 Rest

(KG conv 15/10)

Liberty

5 sets

1:00 Max Burpees (or Wall Ball Slams (20/14))

1:00 Max Single Unders

1:00 Max Crunches

1:00 Rest

(KG conv 9/6)

Target number of Reps each set: 140+

Minimum number of reps before scaling: 90

Workout Option 2

Recovery Workout (Checkmark)

Recovery Workout

45 minutes at a steady pace:

800m Run

50ft Bear Crawl

1,600m Bike Erg (or 50/40 calorie Air Bike or 800/700m Row)

45 Sec GHD Hollow Hold (or hollow hold)

Workout Option 3

Mayhem Racing (Time)

Warm-up:

2 Rounds

200m Row, Ski, or Run

10 Air Squats

5 Inchworm Push Ups

10 Alternating Lunges

– Then, with a light sandbag –

6 Sandbag Deadlifts

6 Sandbag Front Rack Squats

20m Sandbag Bear Hug Walk

4 Sandbag Cleans

Accessory – Sandbag Lunge Prep + Grip/Core Work:

Every 2:30 for 4 sets:

20m Sandbag Front Rack Walking Lunges

10 Sandbag Cleans

20 second Heavy Sandbag Hold or Bear Hug Carry (static or walking)

Pre-Workout:

100m Ski

5 Burpee Broad Jumps (practice efficiency)

10 Wall Balls

Workout:

1000m Ski

-Then –

4 Rounds:

50m Farmers Carry

25m Burpee Broad Jumps

25 Wall Balls