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Sunday, November 28, 2021

In Gym:
as many rounds as possible in 15 minutes:
50x double under
25x air squat
10x weighted step-up @ 100/70-lbs., 24/20″ platform

At Home:
as many rounds as possible in 15 minutes:
50x lateral hop
25x air squat
10x single-leg squat –or– pause squat jump

Saturday, November 27, 2021

In Gym:
light split jerk from the rack
2-2-2-2

*Begin each round every two minutes.

clean and jerk
2-2-2-2-2-2

*Begin each round every three minutes.

At Home:
double alternating tabata* (16 rounds): lunge jump + atomic pushup

then, tabata plank**

*1 tabata interval is 20 seconds of work followed by 10 seconds of rest.

**tabata plank is 8 rounds of: 20 seconds of plank on the elbows and 10 seconds of plank on the hands.

Friday, November 26, 2021

In Gym:
in teams of two, 16 rounds for time:
250m row
10x burpee

*Each partner completes eight rounds. One partner completes a whole round while the other partner rests.

At Home:
eight rounds for time, rest exactly 90 seconds between rounds:
10x object deadlift –or– 10x pushup
10x burpee

Tuesday, November 23, 2021

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

Practice strict muscle-ups or ring dips for 10 minutes.

every minute, on-the-minute, for 21 minutes:

minute 1: 8-15x toes-through-rings

minute 2: 8x single-arm snatch @ 70/50-lbs.

minute 3: rest

At Home:

every minute, on-the-minute, for 21 minutes:

minute 1: 4-6x strict pull-up –or– 6-12x sheet row –or– 15-20x v-up

minute 2: 8-14x object single-arm snatch –or– standing long jump

minute 3: rest

Monday, November 22, 2021

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

bench press

3-3-3-3-3

*Begin each round every three minutes.

push press

5-5-5-5-5

*Pull the bar from the floor and begin each round every two minutes.

At Home:

eight two-minute rounds, rest one minute between rounds:

even rounds: max staggered grip pushup

odd rounds: max dumbbell push press –or– atomic pushup

Sunday, November 21, 2021

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

three rounds for time:

400m weighted run @ 20/14-lbs.

20x (burpee + box jump), 24/20″ platform

At Home:

three rounds for time:

800m run

20x (burpee + squat jump)

Saturday, November 20, 2021

In Gym:
front squat
3-3-3-3-3

Start each round every three minutes.

then, two rounds for quality, with medium dumbbells:
10 dumbbell Bulgarian split squat
10 dumbbell thruster
10 dumbbell renegade row

At Home:
five rounds for time:
10x object Bulgarian split squat –or– 20x bodyweight Bulgarian split squat
10x object thruster –or– 20x squat jump
10x object renegade row –or– 30x bodyweight renegade row

Friday, November 19, 2021

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

as many pushups as possible:

max pushup

50x swing @ 55/35-lbs.

400m run

max pushup

40x swing

800m run

max pushup

30x swing

400m run

max pushup

This workout is scored by the total pushups completed.

At Home:

as many pushups as possible:

max pushup

50x object swing –or– single-leg romanian deadlift

400m run –or– 15x no pushup burpee + 45x lateral agility hop

max pushup

40x swing –or– single-leg romanian deadlift

800m run –or– 30x no pushup burpee + 90x lateral agility hop

max pushup

30x swing –or– single-leg romanian deadlift

400m run –or– 15x no pushup burpee + 45x lateral agility hop

max pushup

This workout is scored by the total pushups completed.

Thursday, November 18, 2021

In Gym:
high ring muscle-up –or– kipping ring pull-up
5 practice sets

then, every minute, on-the-minute for 20 minutes:
odd minutes: 5-10x strict pull-up
even minutes: 10-20x rotational sit-up

At Home:
every minute, on-the-minute for 20 minutes:
odd minutes: 5-10x strict pull-up –or– sheet row –or– dip option
even minutes: 10-20x rotational sit-up