MONDAY
WEIGHTLIFTING
BKSQ 3@60, 3@70, AMrAP@80% on a 3:00 INT
*off of same max as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, 10 RFT:
15 WB (20/14 lbs)
10 Double KB DL (55s/35s lbs)
10 TTB
*goal: control KBs and keep back straight during DL; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets:
12 Good Mornings
15 Standing Leg Abduction e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 3×3, 2×2 adding some weight from last week, on a 2:30 INT
*most important thing is being able to get into the positions safely; focus on full, pain-free ROM before anything else
CONDITIONING (practice) – EMOM 15:
min 1) 10 DB Plank Pull Through (5 e/s)
min 2) 12 Alt SA DB HGPCNJK
min 3) Rest
*goal: at least 15 seconds rest each minute; can go up in weight but not back; compare HGPCNJKs to 11/20/25
SUPPLEMENTAL TRAINING
JK 5 sets of 2-3 reps, adding some weight from last week
WEDNESDAY
WEIGHTLIFTING
BN 3@60, 3@70, AMrAP@80% on a 3:00 INT
*off of same max as last week
CONDITIONING (training)
5 cycles of 3:00 AMRAP / 1:00 Rest
40 DU
12 Alt Farmers Carry Lunges (25s/15s)
10 Push Ups
*goal: consistent reps each cycle; good posture on lunges
SUPPLEMENTAL TRAINING
3 sets:
12 Cable Bicep Curl
15 SA DB Row e/s
15 Wide or Grippy Lat Pulldown
THURSDAY
WEIGHTLIFTING
CNJK 5 sets of 2 reps, adding some weight from last week, on a 2:30 INT
*most important thing is being able to get into the positions safely; focus on full, pain-free ROM before anything else
CONDITIONING (competition/test)
For time:
600m Row
12 HGCN (185/125 lbs)
6 Wall Walks
400m Row
8 HGCN (185/125 lbs)
4 Wall Walks
200m Row
4 HGCN (185/125 lbs)
2 Wall Walks
-20 min cutoff-
*goal: this is the CrossFit HQ workout of the day for 12/05/25; their recommendations are as follows; “The loading of the barbell should be moderate to heavy. Choose a weight that allows you to complete the reps in three sets or fewer. Push the pace on the rower and manage your reps on the wall walks. Breathe between reps and don’t burn out in the first set.”
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog 2:00
Jog/Walk 2:00
Mobility/Static Stretching/Foam Rolling 4:00
*goal: move continuously, but at a very easy pace (if you have a HR monitor, HR should stay at or below 70%); times do not have to be exact — if you finish your jog at a good spot and it’s below 2:00 no worries, if it’s over no worries
SUPPLEMENTAL TRAINING
SN BAL 5×2-3, adding some weight from last week
FRIDAY
WEIGHTLIFTING
DL 3@60, 3@70, AMrAP@80% on a 3:30 INT
*off of same max as last week
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 20 RKBS
*goal: can go up in weight but not back; reps do not have to be done unbroken, but must be done with a straight back
SUPPLEMENTAL
3 sets:
12 Reverse Hyperextensions
15 Reverse Lunges e/s
15 Seated Leg Extensions
