Week In Preview, Nov. 8, 2021

“Do not go where the path may lead, go instead where there is no path and leave a trail.”

– Ralph Waldo Emmerson

 


Announcements:

  1. “Healthy Habits Holiday Hustle Challenge” sign up deadline is Monday night by 8pm! Click here to register.
  2. Self-Myofascial Release (Foam Rolling) clinic with coach Stephen will be Saturday morning at West at 11:30.
  3. Hot-To-Trot Thanksgiving Day 5k/10k. Click here to find our blog post with everything you need to know!
  4. New Track Programming System begins next week (11.15)! Did you think last week about what your main goal is when training? Are you here to sweat? Here to train? Or are you here to compete?

Weekly WODs: 

Monday

Crossfit  – International Chest Day.
Bench Press Test Day, lets find that 3RM! The MetCon following Bench Press will consist of Calorie Rowing and No Push Up Renegade Rows.
Burn – 

“Megan”

21-15-9

Burpees

Kettlebell Swings (53/35)

Double Unders

8:00 CAP

Tuesday

Crossfit  –  Sumo Deadlifts.
Today begins with some Sumo Deadlifts, followed by a MetCon with even more Sumo Deadlifts, Dumbbell/Kettlebell Front Squats, and Hand Release Push Ups.
Burn 

EMOM x 9:00

Min1: :40 Max Effort Double Unders

Min2: 10 Dumbbell Front Rack Alt. Step Ups

Min3: 14 Box Jumps

Wednesday

Crossfit – Push Jerk 3RM Test.
Time to test your Shoulder To Overhead strength gains with a 3RM Push Jerk! After the Push Jerk we will move on to a MetCon with Calorie Bike/Row, Toes to Bar, and Dumbbell Push Press + Push Jerk (1+1=1 rep).
Burn 

5 Sets

:20 Max Calorie Bike

:40 Recovery Bike

Rest 2:00

AMRAP x 7:00

10 Plate Ground to Overhead

10 Plate Press Outs

100m Run

Thursday

Crossfit – Aerobic Capacity Day
Lengthy MetCon today consisting of 600m Runs, 50m Double Kettlebell Front Rack Carry’s, Burpee Box Jump Overs, and Sit Ups with a 26:00 time cap. After the MetCon we have some Body Armor accessory work made up of Arnold Presses, Bent Arm Lateral Raises, and Double Dumbbell Bent Over Row.
Burn

AMRAP x 16:00

20 Russian Kettlebell Swings

30 Mountain Climbers

10 American Kettlebell Swings

15 Sit Ups

*Every 2:00, Including 3-2-1-Go, Perform 30 Double Unders

Friday

Crossfit  – Squat Day & “ROLLER COASTER”
Today is our 3RM Back Squat test day! After the squats, our benchmark MetCon will have Rowing, Thrusters, and Ring Rows, which then turn into Jumping Pull Ups on the second round, then regular chin over bar on the third.
Burn

“CFK Aerobic Test”

On A 15:00 Running Clock

1 Mile Run

+

Max Meters Row In Time Remaining

Saturday 

Crossfit – Partner Workout Saturday (8AM); Level 2 (10:15AM)
Both classes will begin with some Power Clean work. The 8AM class will do a partner workout that consists of Double Unders, Sit Ups, Slam Balls/Plate Ground to Overhead, and 200m Runs. The Level 2 class will do a single version of the same workout, followed by a Handstand Walk skill session.
Burn

15-12-9

Push Ups

Kettlebell Sumo Deadlift High Pull

Burpee Box Jump Over

Rest 1:00

9-12-15

Burpee Box Jump Over

Kettlebell Sumo Deadlift High Pull

Push Ups

14:00 CAP

Categories: WOD

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