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 WOD,” 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 AMRAP Situps and Goblet Squats
20 Situps and 20 Goblet Squats.