Friday 11.15.2024

*If you’re free this Saturday, head down to Ocean State CrossFit to support the MANY Full Rangers we have competing at their Turkey Throwdown! The event starts at 9am. We will do our best to post heat times to our instagram story, but, since we have teams in so many divisions, assume there will be someone to watch at any time you decide to go!

“FITNESS”

A. Three sets of:
Barbell Hip Thrust x 8-10 reps @ 20X1
Rest 30 seconds
Three Point Single Arm Dumbbell Row x 10-12 reps each arm @ 21X0
(try to use the same weight you used last week, but for 2 more reps each set)
Rest 30 seconds
Plank Walk-Ups x 12-16 reps
Rest 60 seconds

B. Same as “Performance”

“PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 3 reps @ 31X1 tempo

Set 1 — RPE 7/10
Set 2 — RPE 8/10
Sets 3 & 4 — RPE 8-9/10

Build as heavy as you can for your final two sets, while adhering to the prescribed tempo. If you’d like to, use your rest periods to practice appropriate skills on the Rings (Static Holds, Tuck Holds, or Dips).

B. Every 4 minutes, for 16 minutes (4 sets):
10 Dumbbell Bench Press @ 20X0 (heavy)
100-ft Sandbag Carry
20/16 Calorie Echo Bike

*Choose a Dumbbell weight that challenges you to complete all of the reps at the prescribed tempo.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an
increased number of total sets.