Workout of the Day

CrossFit – Mon, Nov 28

PG Crossfit – CrossFit

Pull-ups (E3MOM x4
1 set of Max Unbroken Strict Pull-ups )

Use a band to scale the pull part but you must also do 2 second negatives on each descent.

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

CrossFit – Sun, Nov 27

PG Crossfit – CrossFit

Metcon

30 Minute AMRAP

100 M Farmers Carry (53/35)

10 Goblet Lunges

10 Pull Ups

400 M run

10 KBS

10 Hollow Rocks

CrossFit – Sat, Nov 26

PG Crossfit – CrossFit

Almost the New Year (Time)

2022m Row Buy In

Then 20 Rounds:

2-BOB (24/20”)

2-C&J (185/125)

*100m Run After Every Round*

Flexy Friday

PG Crossfit – CrossFit

Bench Press (6 Sets of 5
60-75%)

Superset with Max Strict Pull-ups

Pull-ups (Strict)

Back Squat (6 sets of 5)

Superset in rounds of max bent over row

Bent Over Row (Superset into Back Squat)

Floor Press (6 sets of 5
Athletes choice for weight)

Seated with back on the wall

Superset with max banded lat pull downs

CrossFit – Thu, Nov 24

PG Crossfit – CrossFit

Turkey Day Workout!

Metcon (Time)

50 Synchronized Wall balls

200 Meter Run

45 Overhead Squats

200 Meter Run

40 Pull Ups (P Chest to Bar)

200 Meter Run

35 Rotational Overhead slams

200 Meter Run

30 Burpees

200 Meter Run

25 Strict press

200 Meter Run

20 Pistols

200 Meter Run

15 Back squats

200 Meter Run

10 Handstand Push ups (P Strict)

Rx: WB 20/14. Bar 95/75

P: Bar 135/95

*Each person has a Ball

*One ball must be off the ground at all times

*One partner working at a time.

CrossFit – Wed, Nov 23

PG Crossfit – CrossFit

Mobility Sesh

Metcon (AMRAP – Reps)

E90 x 10 with 1 min in between

250m Row

Max Wallball over bar (20/14)
The bar will be banded into a rack at shoulder height. You must pick up the wallball and put it over the bar, then move UNDER THE BAR and repeat. You cannot catch the ball. WATCH YOUR HEAD!

Score is lowest round of reps

(P Must active hang for :30 during the rest)

CrossFit – Tue, Nov 22

PG Crossfit – CrossFit

Deadlift (Use time to warm up to metcon weight for 10 reps)

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 155-lb Barbell

M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
Ignore posted time cap. Actual time cap is P 10min, Rx 18 min

CrossFit – Mon, Nov 2

PG Crossfit – CrossFit

Squat Clean (5 complexes
1 Squat Clean (Pause at knees) +1 Squat Clean (normal) + 1 Hang Squat Clean
60-80%)

Metcon (Time)

For Time:

10 Push Ups

20 Pull Ups (P Strict)

10 Push Ups

30 Air Squats

20 Pull Ups

10 Push Ups

40 Step Ups

30 Air Squats

20 Pull Ups

10 Push Ups

CrossFit – Fri, Nov 18

PG Crossfit – CrossFit

Handstand Series

You don’t have to work on handstand walking, but you should work on something upside down. (Being upside down, HSPU, HS walks, etc)

Metcon (Time)

3 x 5min AMRAP 2 min rest

30 Double Unders

15 Goblet KB Squats (P 70/53 Rx 53/35) Max HSHold (P HS Walk)

*Score is max time/distance

Metcon (Distance)

Handstand Walk Distance Only

CrossFit – Thu, Nov 17

PG Crossfit – CrossFit

Mobility Sesh

Metcon (Time)

King Kong (Ish)

Brandon’s Birthday Wod

3 Rounds For Time

1 Deadlift (315/220 Sx 225/155)

2 Muscle-Ups

3 Squat Cleans (225/155 Sx 135/95)

4 Handstand Push Ups

Metcon (AMRAP – Rounds and Reps)

Option B

3 Rounds For Time

1 Deadlift (145/125)

2 Pull Up Variation

3 Squat Cleans (95/75)

4 Handstand Push Ups Variation
No Ring Rows

WORKOUT OF THE DAY