CrossFit 11/30/2020
CrossFit Skiatook – CrossFit
Stretching and Mobility
Strength
Shoulder Press (4×8 )
@ 70% or 1 RM
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
21 Cal Bike
15 Box Jump Overs 20/24
9 S2OH 95/65 RX+ 135/95
@ 70% or 1 RM
20 min AMRAP
21 Cal Bike
15 Box Jump Overs 20/24
9 S2OH 95/65 RX+ 135/95
THANKSGIVING SAMPLER PLATTER
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings 53/35
Then, 3 Rounds of:
15 Box Jumps (24/20 in)
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls (20/14 lb)
30 Sit-Ups
Then: 50 Burpees
12 Min EMOM
min 1 – 6 Overhead Squats @ 65%
min 2 – 4 Overhead Squats @ 70%
min 3 – 2 Overhead Squats @ 75%
min 4 – REST
record your set of 2 @ 75%
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
13 min AMRAP
5 Power Cleans
10 Burpees
RX 155/105 RX+ 225/155
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
After 8 T2B reps have been completed, the athlete can move to the dumbbell for hang clean and jerks. The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm.
5 rounds for time
Rounds 1,3,5
400m Run
15 overhead squats 95/65
Rounds 2,4
400m Run
5 HSPUs
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.
Post rounds completed to comments.
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.
Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
To learn more about Viola click here
12 Min EMOM
min 1 – 6 Back Squats @ 65%+5#
min 2 – 4 Back Squats @ 70%+5#
min 3 – 2 Back Squats @ 75@+5#
min 4 – REST
record your set of 2 @ 75%
200m Run
12 Deadlift 185/125 RX+ 245/165
1 Rope Climb RX+ Legless
300m Run
9 Deadlift 185/125 RX+245/165
3 Rope Climbs RX+ Legless
400m Run
6 Deadlifts 185/125 RX+ 245/165
6 Rope Climbs RX+ Legless
Work on a rope
Take about 15 or 20 minutes
work on anything in the gym that has a rope. i.e.(Jump Ropes, Rope Climbs, Battle Ropes, pulling a sled with a rope so on so on) it’s up to you…. Happy Roping!!!
7 rounds
10 Wall Balls 20/14
10 box Jumps 24/20
10 burpees
