CrossFit – Wed, Nov 12
11/27/25 – 8:30am Turkey WOD
11/28/25 – Open Gym 8-12
General Prep
2:00 Cardio Choice
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2 Sets: For Quality
:15/:15 Active Hang + Passive Hang
6 Inchworm Push-Ups
10 Alternating V-Ups
:10 Hollow Hold
Specific Barbell Prep
2 Sets
5 Behind the Neck Press in Split
3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps
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Add Loads
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3 Sets Building to 70%
2 Split Jerk with 2 sec Pause in recovery on Second Rep
–
Then put working loads on the bar and start the clock
Primer Before the Strength EMOM
Touch on GHD Technique and Tackle 4-5 Reps
Build to Working loads on Dumbbell Bench Press and Tackle 4-5 reps
Touch on Strict Pull-Up Variations (Banded, Jumping with Eccentric, Toenail Spot, Ring Rows) and Perform 4-5 of working variation for the Strength EMOM
Every 2:00 x 5 Sets
Pause Split Jerk + Split Jerk
1+2 @ 70%+
*Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)
% of Split Jerk
– Modifications:
– Adjust to Push Jerk or Push Press if the Split Jerk is a problematic movement for refining form and technique.
– Adjust to Dumbbell Split Jerk, Push Jerk or Push Press for those where the barbell creates movement limitations.
Level 1 / New Athletes:
Every 2:00 x 5 Sets
Push Jerk + Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)
16:00 EMOM
minute 1: 12/9 Strict Pull-Ups
minute 2: 15 Dumbbell Bench Press
minute 3: 18 GHD Sit-Ups
minute 4: Rest
Loads: Choice
Level 2:
16:00 EMOM
minute 1: 9/7 Strict Pull-Ups
minute 2: 12 Dumbbell Bench Press
minute 3: 15 GHD Sit-Ups
minute 4: Rest
Loads: Choice
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Level 1:
16:00 EMOM
minute 1: 9/7 Banded Strict Pull-Ups
minute 2: 12 Dumbbell Bench Press
minute 3: 18 Abmat Sit-Ups
minute 4: Rest
Loads: Choice
—
Rx+:
16:00 EMOM
minute 1: 6 Weighted Strict Pull-Ups
minute 2: 12 Dumbbell Bench Press
minute 3: 24 GHD Sit-Ups
minute 4: Rest
Loads: Choice
Goal is to work into heavy sets here on the strict pull-ups and bench press
The reps here do not need to be unbroken, however that is the goal and what we are looking for. We would like to choose loads, modifications and scaling that allows for unbroken movements and consistency across all 4 Sets of strength EMOM
Score = Successful Rounds Completed
Stimulus: Controlled upper-body stamina and midline endurance under steady pacing. Focused on accumulating quality volume across gymnastics, pressing, and core movements without technical breakdown.
RPE: 7–8/10
Primary Objective: Complete all prescribed reps across each working minute with unbroken or near-unbroken sets.
Secondary Objective: Maintain consistent tempo and breathing across all rounds to preserve movement integrity.
Scoring = Rounds completed
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
5 Sets
6/6 Kettlebell Side Bends w/ 3s Negative, Moderate
:30 Supine Chinese Plank, Add Load
