CrossFit – Mon, Nov 17
11/27/25 – 8:30am Turkey WOD
11/28/25 – Open Gym 8-12
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
General Prep
3 Sets: For Quality
10 Behind the Neck Elbow Punch Throughs
5 Barbell Good Mornings
5 Back Squats
5 Front Squats
Specific Barbell Prep and Primer
w/ light loads on the barbell
3 Position Power Clean
3 Position Squat Clean
–
3 Sets
2 Power Cleans + 2 Squat Cleans
Building to starting weight at 70%
Every 3:00 x 5 Sets
Set 1: 3+2 Reps @ 70%
Set 2: 2+2 Reps @ 75%
Set 3: 2+1 Reps @ 80%
Set 4: 1+2 Reps @ 83%
Set 5: 1+1 Reps @ 85%+
% of Power Clean
Modifications:
– Adjust to the Hang Position for both lifts
– Adjust to Power for both lifts for those with extra discomfort in the knees or back
– Move to Block Cleans
Beginners: 5-7 Hang Power Cleans at light to moderate loads working on bar path and contact point.
5 Sets x 2:00 AMRAP
Set 1: 10 Shuttle Runs + Max Rep Wall Balls
Set 2: 9 Shuttle Runs + Max Rep Wall Balls
Set 3: 8 Shuttle Runs + Max Rep Wall Balls
Set 4: 7 Shuttle Runs + Max Rep Wall Balls
Set 5: 6 Shuttle Runs + Max Rep Wall Balls
*No rest between AMRAPs
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Shuttle Run” 25/25ft, 7.5/7.5m
Score = Total Wall Ball Reps
Goal: 70+ Wall Balls
Stimulus: Short, continuous intervals that blend running speed and stamina with escalating leg and midline fatigue.
RPE: 8/10
Primary Objective: Average ~15 Wall Balls per set, increasing slightly as shuttle runs decrease.
Secondary Objective: Hold a consistent shuttle pace of at least 7+ runs per minute to preserve wall ball time.
Level 2:
Set 1: 9 Shuttle Runs + Max Rep Wall Balls
Set 2: 8 Shuttle Runs + Max Rep Wall Balls
Set 3: 7 Shuttle Runs + Max Rep Wall Balls
Set 4: 6 Shuttle Runs + Max Rep Wall Balls
Set 5: 5 Shuttle Runs + Max Rep Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
—
Level 1:
Set 1: 9 Shuttle Runs + Max Rep Wall Balls
Set 2: 8 Shuttle Runs + Max Rep Wall Balls
Set 3: 7 Shuttle Runs + Max Rep Wall Balls
Set 4: 6 Shuttle Runs + Max Rep Wall Balls
Set 5: 5 Shuttle Runs + Max Rep Wall Balls
Wall Ball: 14/10lb, 6/4kg, 10/9ft
—
Masters 55+:
Set 1: 9 Shuttle Runs + Max Rep Wall Balls
Set 2: 8 Shuttle Runs + Max Rep Wall Balls
Set 3: 7 Shuttle Runs + Max Rep Wall Balls
Set 4: 6 Shuttle Runs + Max Rep Wall Balls
Set 5: 5 Shuttle Runs + Max Rep Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Competitor:
Wall Ball: 30/20lb, 9/6kg
—
Travel/Hotel:
5 Sets x 2:00 AMRAP
Set 1: 300m Run + Max Air Squats
Set 2: 300m Run + Max Air Squats
Set 3: 250m Run + Max Air Squats
Set 4: 200m Run + Max Air Squats
Set 5: 200m Run + Max Air Squats
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
For Quality
3 Sets:
12/12 Banded Terminal Knee Extensions
:45 Sorenson Hold
Rest as needed b/t movements and sets
