Dynamic warm-up | 8:00
2 rounds:
:30 Cobra stretch to downward dog
10 PVC overhead squat
:20-:30 bar hang
Single-arm dumbbell overhead walk, right
Single-arm dumbbell overhead walk, left
– Single-arm walk 50 ft out and back.
Skill | 6:00
Every 2:00 for 3 sets:
5 single-arm dumbbell overhead squats, right
5 single-arm dumbbell overhead squats, left
– RX –
EMOM 15:
Min 1: 3 bar muscle-ups
Min 2: Max-reps alternating DB snatches (35/50 lb)
Min 3: Rest
– INTERMEDIATE –
EMOM 15:
Min 1: 1 bar muscle-up or 3 jumping bar muscle-ups
Min 2: Max-reps alternating DB snatches (20/35 lb)
Min 3: Rest
– BEGINNER –
EMOM 15:
Min 1: 5 ring rows + 5 push-ups from the knees
Min 2: Max-reps alternating DB snatches (10/15 lb)
Min 3: Rest
– MASTERS 55+ –
EMOM 15:
Min 1: 2 bar muscle-ups
Min 2: max-reps alternating DB snatches (35/50 lb)
Min 3: rest
– If you are unable to perform bar muscle-ups, perform chest-to-bar pull-ups.
Pre-workout skill
3 sets:
5 single-arm DB overhead squats, right
5 single-arm DB overhead squats, left
Accumulate:
1:00 couch stretch/side
:30 child’s pose
– AT-HOME –
EMOM 15:
Min 1: 10 alternating DB rows in the plank (35/50 lb)
Min 2: max-reps alternating DB snatches
Min 3: rest
– Use two dumbbells for the dumbbell rows in the plank.
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1)
– Welcome to week one of the next 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the snatch (power or squat), following the same wave-loading template used for the clean and jerk in our previous cycle. Week five will be a deload week, and then in week six, we will test our 1-rep snatch.
– Use a recent max or heavy single for the percentages.
– If a set calls for more than a single rep, it is meant to be completed as unbroken touch-and-go reps.
– Rest as needed between percentages and waves.
– Welcome to week one of the next 2025 Strength 2 lifting cycle, where we shift from the shoulder press to the front squat.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– Rest as needed between sets.
5 sets for completion:
Sandbag carry (100 ft) (100/150 lb)
10 heavy Russian kettlebell swings
– Rest 1:00 between sets.
—
– This should feel like a mini workout that elevates your heart rate with relatively heavy loads that make it challenging to move quickly.
– Use a sandbag load that is challenging but allows you to complete the carry without breaking.
– Use a heavier-than-usual kettlebell load for the swings.
– Swing the kettlebell to anywhere around shoulder height.
3 sets:
:20 ring plank hold, right arm
:20 ring plank hold, left arm
:20 L-sit hold
10 strict toes-to-bars
—
– Lower a single ring down to a few inches off the ground for the ring plank holds. To decrease the difficulty, maintain a rigid body position but walk your feet forward, making your body more upright as opposed to horizontal.
– To reduce the difficulty of the L-sit hold, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars, try to bring your toes or knees up as high as possible.
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
—
– 23:00-30:00, including rest.
– Run each distance as hard as you would in a workout.
– The longer the distance, the slower your pace. Try to hit these time goals:
– 200 meters in :45-1:15.
– 400 meters in 1:15-1:45.
– 800 meters in 3:00-4:00.
– 100 meters in :15-:30.
– Modifications: Distance; 400-m, 800-m, 1,600-m, 200-m C2 Bike; 200-m, 400-m, 800-m, 100-m row or ski
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