CrossFit WOD, November 25, 2022

by | Nov 23, 2022 | WOD

CrossFit – Fri, Nov 25

Warm-up

A. General

3 rounds

30sec Row or Bike

30 sec Inchworms

B. Mobility

Rotating scorpions

60 seconds

C. Specific

3 sets

5 x 1&1/4 push-ups*

5 Bench press @ascending

* https://youtu.be/Ud9_7anNdjU

*Beginners can do these hand elevated

Weightlifting

Shoulder Press (from the floor) – 3×5 Shoulder press 65%, 75%, 85% of working 1RM. Final set is a max set up to 10 reps. Working 1RM is 90% of your actual 1RM

Metcon (5 Rounds for reps)

5 rounds

1 minute KBS 24/16KG

1 minute Push-ups

1 minute Box Jumps 24/20″

1 minute Rest

KG: 24/16 KG

TC: 20 min

Score: Total Reps

Scaling Options

Beginner

1 minute Russian KBS @12/6KG

1 minute Hand Elevated Push-ups

1 minute Box Jump @20/Plate

1 minute Rest

Intermediate

1 minute KBS @ 16/12KG

1 minute Push-ups

1 minute Box Jump @24/20″

1 minute Rest

Perform

5 rounds

1 minute DB Snatch @24/16KG

1 minute Push-ups

1 minute Box Jump @24/20″

1 minute Rest

Extra Accessory
Metcon (Checkmark)

3 sets

Max hold L-Sit on parallettes

5/5 Paloff press*

Rest 30-60 seconds

*Hold every rep for 5 seconds with arms extended