Strength
Back Squat Play Day
Take 20:00 to build to today’s heavy Back Squat
*Take 7-8 sets to build to heaviest single.
*Let feeling and mechanics dictate loading.
Conditioning
9:00 AMRAP:
Reps of 3-6-9-12-15..etc..
Front Squats
Bar Facing Burpees
Partner WOD
With a partner, alternating movements throughout, complete 8 rounds for time of:
15 Pull-ups
20 Alternating DB Lunges (50#/35#)
15 Box Jumps (24″/20″)
20 DB Push Presses (2 x 50#/35#)
15 Toes-2-Bar
Partner A starts with 15 Pull-ups, Partner B then performs 20 DB Lunges, Partner A then performs 15 Box Jumps, Partner B does 20 Db Push Presses, Partner A does 15 Toes-2-Bar, then Partner B does 15 Pull-ups…and so on. Each Partner will perform 4 sets of each movement.
30:00 time cap.
Partner WOD 👫
With a partner, complete as many round as possible in 25:00 of:
•200yd Single Arm Overhead/Farmer’s Dumbbell Farmer’s Carry (2 x 50yd each partner – 2 x 50#/35# Dumbbells)
•60 Wall Balls (30#/20#)
*For the Single Arm Overhead/Farmer’s Carry, One dumbbell will be locked out overhead, while the other dumbbell is carried Farmer’s carry style for 25 yards. The athlete will then switch arms and walk back 25 yards.
**Wall Balls may be split up anyway the partners see fit.
Power
5 sets:
3 Power Cleans + 2 Push Jerks
Build to a heavy complex.
Conditioning
A. 500m Row for time:
-Rest till the 10:00 mark-
B. Reps of 21-15-9 for time:
Kb Swings (60#/44#)
Toes-2-Bar
Box Jumps
Strength
Back Squat
4 Reps @ 70% 2RM
3 Reps @ 80%
2 Reps @ 90%
3 x 2 @ 95%-100%-100+% of 2RM
Conditioning
5 rounds for time:
9 Thrusters (115#/83#)
9 C2B Pull-ups
9 Lateral Bar Hopping Burpees
Partner WOD
CrossFit XLT Turkey Bash WOD 1
“Engine”
1k Row
50 Wallballs (20#/14#)
40 Toes-2-Bar / Knees-2-Chest
30 Shoulder-2-Overhead (155#/103#) (115#/73#)
20 Lateral Bar Hopping Burpees
10 Bar Muscle Up / 20 Pullups
20 Lateral Bar Hopping Burpees
30 Shoulder-2-Overhead (155#/103#) (115#/73#)
40 Toes-2-Bar / Knees-2-Chest
50 Wallballs (20#/14#)
1k Row
Partners may split up the reps for each exercise as they see fit.
Strength
A1. 4 x 5 Front Squat @ 7-8 RPE*
-Rest :30
A2. 4 x 15-20 Weighted Sit-ups
-Rest :90
*Note: For the front squats, your heaviest set should feel like you could complete 3 additional reps if needed.
Conditioning
Reps of 21-15-9 for time:
Hang Power Cleans (135#/93#)
Handstand Push-ups
Strength
Strict Press x 5-3-3-1-1-1
Push Press x 3-3-3-1-1-1
Build to today’s heaviest Strict Press, and continue to build to today’s heaviest Push Press.
Conditioning
4 x 3:00 AMRAP of:
5 Shoulder-2-Overhead (155#/103#)
7 Toes-2-Bar
9 Box Jump Overs (24″/20″)
Rest 1:00 between each round. Start each AMRAP where you left off in the previous.
Strength
Back Squat
5 Reps @ 70% 2RM
3 Reps @ 80%
1 Rep @ 90%
6 x 1 @ 100% 2RM – Every 2:00
Conditioning
“Armistice”
11:00 AMRAP:
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.
The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.
Strength
A1. 4 x 3 Low Hang Power Snatch (@ knee)
-Rest :30
A2. 4 x 12 (6/6) Single Arm KB OH Step-ups
-Rest :60-:90
Conditioning
Reps of 27-21-15-9 for time:
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