Weekly CrossFit Workouts 11/20/23 – 11/26/23

Monday 11/20/23
A. Back Squat
10-8-6-4-2
rest 2 minutes b/t sets

B. 21-15-9
Dumbbell Thrusters (50/35)
Push-Ups*

*scale up to HSPU for those who have it

Tuesday 11/21/23
Every 4 minutes x 24 minutes
20/15 Cal Bike
40 Double Unders
10 Alt DB Power Snatches (50/35)

Wednesday 11/22/23
A. 10-12 minutes of Handstand Push Up Work
Option 1: Kipping HSPU or Deficit Kipping HSPU – Accumulate
30-50 reps in small sets

Option 2: Wall Facing Handstand Hold or Handstand Hold x
Hold in :20-:30s w/ rest in between

Option 3: Pike Box Walk Arounds x 1 rep/side w/ rest in between

B. 21-15-9
Push Press (50/35)
300′ Shuttle Run (indoors; do this in 25′ intervals)*

Thursday 11/23/23
THANKSGIVING DAY
“Hotshots 19”
6 Rounds
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull Ups
400m Run

Friday 11/24/23
Every 3 minutes x 27 minutes
Interval 1 – Row 500/400m
Interval 2 – Bike Erg 800/600m
Interval 3 – Ski Erg 500/400m

*rotate through – 3 sets of each

Saturday 11/25/23
On a 25 minute clock
Run 1.5 mile
+
AMRAP
10 Push Ups
20 Lunges
30 Sit-Ups
in remainder time

Sunday 11/26/23
In teams of 2
3 RFT
50/40 Calorie Row
30 Push Press (95/65)
30 Burpee Box Jumps (24/20)

*work split however*