Warm-Up: Coach’s Choice
Strength/Skill: Ring Muscle Up Skill Work
WOD: 20 Minute AMRAP
20 Second Hold (Bottom of the Ring Dip)
20 Second Hold (Top of the Ring Dip)
20/15 Calories (Alternate Row and Bike)
Stimulus/Focus: Accumulate 20 seconds in each position before moving onto the cardio piece. You will rotate what you do each time-for example, row, bike erg, row, assault bike.
Cool Down: Tabata Bar Hang
Warm-Up: Coach’s Choice
Strength/Skill: Shoulder Press
5 x 5
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: 3 Rounds (5 Minutes Work/2 Minutes Rest)
5 Handstand Push Ups
10 Alternating Lunges
15 Ab Mat Sit Ups
*Handstand push up will get more challenging each round. Round 1: Kipping HSPU; Round 2: Strict HSPU; Round 3: Wall-Facing Handstand Push Up
Stimulus/Focus: You will have 3 separate rounds with 3 separate scores. The HSPU variation should get more challenging each time.
Cool Down: Tabata Superman Holds
Warm-Up: Coach’s Choice
Strength/Skill: Clean
1 x 1 x 1 x 1 x 1
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 3 RFT (30 Minute Time Cap)
800 Meter run
30 Dumbbell Hang Squat Cleans (35/20)(20/15)
200 Meter Dumbbell Front Rack Carry (35/20)(20/15)
*Use two dumbbells for both movements.
Stimulus/Focus: This will be a long grind. Find a steady pace and just keep moving.
Cool Down: 3 Rounds
5 Toes to Ring
20 Candlestick Raises
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements and Get Ready to Work!
WOD: Barbara
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Stimulus/Focus: Shoot for a new PR on our annual post Thanksgiving Day benchmark WOD!
Cool Down: Run 400 Meters
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm-up: Athlete’s Choice
Strength/Skill: Get ready to run!
WOD: 5k Run
Stimulus/Focus: Run the 5K Turkey Trot with friends and family before you go enjoy Thanksgiving meals with those you love!
Cool Down: Visit with family for Thanksgiving!
Warm-Up: Coach’s Choice
Strength/Skill: Power Snatch
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 5 RFT (15 Minute Cap)
10 Power Snatch (95/65)(65/45)
20 Wall Balls (20/14)(14/10)
30 Double Unders
Stimulus/Focus: Complete each movement in no more than 2 sets.
Cool Down: 400 Meter Run with Wall Ball
Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
1 x 1
Stimulus/Focus: Spend 20 minutes getting AHAP for 1 rep.
WOD: 20 Minute GAFAP
1 Dumbbell Floor Press (50/35)(35/20)
1 Box Jump (24/20)
*Masters may step up. Everyone must step down.
*Add 1 rep to each movement each round.
Stimulus/Focus: Find a steady pace and just keep going!
Cool Down: 3 Rounds
100 Meter Farmers Carry
5 Dumbbell Front Squats
Warm-Up: Coach’s Choice
Strength/Skill: Thruster
6 x 5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (15 Minute Time Cap)
21-15-9-9
Thrusters (95/65)(65/45)
Lateral Burpees over the Bar
Stimulus/Focus: This will be taxing on the whole body-including the lungs! Break thrusters in no more 2-3 sets each time. Find a steady p0ace on the burpees.
Cool Down: 3 Rounds
5 Chest to Bar Pull Ups
20 High Crunches
CrossFit Belmont is closed today to host a CrossFit Level 1 course.
Get outside and enjoy the day. Go for a hike, run, play pickle ball, touch grass!
