CrossFit – Sun, Nov 16
11/27/25 – 8:30am Turkey WOD
11/28/25 – Open Gym 8-12
General Prep
2-3 Sets: For Quality
9/7 Calorie Ski Erg or Bike
5 Push-Ups
Specific Warm-Up:
5 Close Grip Bench Press @ 40-50%
5 Close Grip Bench Press @ 50-55%
3 Close Grip Bench Press @ 55-60%
–
Then Load to Working Weights on the Bar
–
Workout Primer after Bench Press
2 Sets
3-4 Ring Dip/ Banded Ring Dip or Ring Push-Up
5/4 Calorie Echo Bike
6 Renegade Rows Building to Working Loads
5/4 Calorie Ski
8 Reps @ 65% of 1RM Bench)
Modifications:
-Floor Press
-Neutral Grip Dumbbell Press
-Landmine Press
6 Sets: For Time
5/4 Ring Dip
9/7 Echo Bike
12 Renegade Rows
9/7 Calorie Ski Erg
Rest 1:00 b/t sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Time Domain: 16:00 – 18:00
Time Cap: 20:00
Stimulus: Upper-body pressing and pulling stamina blended with cyclical conditioning. Each set tests repeatable intensity, demanding control, transitions, and pacing discipline across modalities.
RPE: 8/10
Primary Objective: Hold consistent round times across all six sets, targeting 1:45–2:15 per round.
Secondary Objective: Keep quality in pressing and pulling positions under aerobic fatigue, maintaining posture and tempo.
Level 2:
6 Sets: For Time
4/3 Ring Dip
7/5 Echo Bike
12 Renegade Rows
7/5 Calorie Ski Erg
Rest 1:00 b/t sets
Dumbbells: 2 x 35/25lb, 15/12kg
—
Level 1:
6 Sets: For Time
5 Ring Push-Ups
7/5 Echo Bike
12 Renegade Rows
7/5 Calorie Ski Erg
Rest 1:00 b/t sets
Dumbbells: 2 x 25/15lb, 12/7kg
—
Masters 55+
6 Sets: For Time
4/3 Ring Dip
7/5 Echo Bike
12 Renegade Rows
7/5 Calorie Ski Erg
Rest 1:00 b/t sets
Dumbbells: 2 x 30/20lb, 14/9kg
—
Competitor:
6 Sets: For Time
5/4 Ring Dip
9/7 Echo Bike
12 Renegade Rows
9/7 Calorie Ski Erg
Rest 1:00 b/t sets
Dumbbells: 2 x 70/53lb, 32/24kg
—
Travel:
6 Sets: For Time
5/4 Dips
5 Shuttle Runs
12 Renegade Rows
5 Shuttle Runs
Rest 1:00 b/t sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Shuttle Runs: 2 x 25/25ft, 7.5/7.5m
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
For Quality:
5 Sets
10 Dual Dumbbell Incline Bench Press
10/10 Dumbbell Tricep Kickbacks
Use moderate loads for both movements today.
