Why we scale CrossFit workouts (and maybe you should too)
WOD | 20.11.2023
With a partner, 3-6-9-12-15-18-21-24-27-30 reps for time of:
Ski-erg calories (BV: row)
Bike-erg calories
Both athletes complete each round of the ladder on each machine.
After each completes the prescribed number of calories for that round, athletes switch machines.
Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.
WOD | 21.11.2023
6 Minute Hang Hold (cumulative)
Each time you drop from the bar perform:
80m Sled Push 70/50kg
30 Sit Ups
WOD | 22.11.2023
Front Squats
3-3-3-3-3
WOD | 23.11.2023
For Time:
21-15-9
Box Jumps 30/24in.
12-9-6 .
Clean and Jerks 80/55kg
WOD | 24.11.2023
EMOM For 20 Minutes:
1. 3 Strict Ring Muscle Ups
2. 5 Wallwalk
3. 15 GHD Hip Extensions
4. Rest
WOD | 25.11.2023
5 Rounds For Time Of:
500m Row
50 Double Unders
15 Knees To Elbows
Rest 2 Minutes
WOD | 26.11.2023
25 minute AMRAP, alternating rounds with buddy:
14 Lunges 2×24/16kg
7 Sandbag To Shoulder 150/100lb.
