This week’s workout plan includes a mix of heavy lifting and conditioning. Additional highlights include Sand and Steel’s Black Friday Sale, access to workout summaries on our website, which now includes a CrossFit glossary. Key highlights are Tuesday’s Olympic lifting event, featuring one-rep max tests for snatch and clean and jerk, and Thursday’s “Turkey WODWOD or workout of the day refers to the specific workout that we will be doing in class or personal training on a specific day. Workouts are programmed in cycles... More,” which combines thrusters, toes-to-bar, rowing or skiing, and double-unders in five challenging rounds. Wednesday focuses on kettlebell swings and burpee pull-ups in a time-based progression, while Saturday centers on back squats paired with core exercises. Tuesday is a crucial day for Olympic lifting, focusing on 1 rep max Snatch and Clean & Jerk. The week concludes with a Thanksgiving break. Remember, slow and controlled movements can lead to faster and more efficient performance. Our Turkey WOD promises a challenging yet rewarding experience. See you there.
Workout Preview
Nov 25 – Dec 1
Overview
Key workouts this week include:
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Tuesday: Olympic Meet. 1 Rep Max Snatch & Clean & Jerk! // Heavy Day
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Wednesday: Kettlebell Swings and Burpee Pullups.
No Challenger Class: Happy Thanksgiving! -
Thursday: 10 Thruster, 10 T2B, 20 Row, 40 Double Unders
Five, Five-Minute Rounds -
Saturday: Back Squat and Core
Practice Tip: Slow is Smooth… Smooth is Fast. Be efficient on your movements on Thursday to move faster.
Don’t Miss! Check Out our Black Friday Deals.
Not to Miss Class: Tuesday and Thursday.
Mon: Metcon // MG
Ring Dips and Rowing
15 ring dips, 1,000-m row, 15 ring dips, 750-m row, 15 ring dips, 500-m row.
Tue: Heavy Day // Benchmark // W
1 Rep Max Snatch and 1 Rep Max Clean and Jerk
The Olympic lifting trifecta … set a new P/R
Wed: Metcon // GW
KB Swings and Burpee Pullups
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (53/70 lb) & Burpee pull-ups
Challenger:
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No Class this Week
Thu: Turkey WOD // MGW
Thrusters, Toes 2 Bar, Row, Double Unders
Every 5:00 for 5 rounds:
10 thrusters (75/115 lb), 10 toes-to-bars, 20-cal bike, row or ski, 40 double-unders, Rest the remainder of each round.
Fri: No Classes // Thanksgiving
Happy Holidays
Sat: Back Squat & Core // W
5 x 3 Back Squat and then AMRAPAs Many Rounds as Possible. The goal in an AMRAP-style workout is to complete as many rounds of the workout as you can within a designated time limit. An AMRAP-style... Situps and Goblet Squats
20 Situps and 20 Goblet Squats.