Monday 11.23.2020

POSTED ON November 22, 2020

Monday | 11.23.2020

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Intro: 0:00 – 3:00
Warmup: 3:00 – 18:00
**1. Movement Prep/Activation and Increasing Heart Rate**
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 min AMRAP
1 min easy row
20 yd down/20 yd back easy shuttle run
5 Scap Pullups
5 Thrusters (empty bar – building across sets)
Workout: 18:00 – 45:00
**2. Workout Prep**
1 set
5-10 Pull Ups
100m Run
10 Thrusters (80% of workout weight)
* Focus on breathing on every rep
WOD: “Daniel”
* Target time: 15-17 minutes
* Time cap: 22 minutes
For time:
50 Pull-ups
400 meter run
21 Thrusters (95/65)
800 meter run
21 Thrusters (95/65)
400 meter run
50 Pull-ups
* The Scaling aim is for athletes to maintain intensity and stay within the target time frame.
* Scaling option 1
For time:
35 Pull-ups
300 meter run
15 Thrusters (75/55)
600 meter run
15 Thrusters (75/55)
300 meter run
35 Pull-ups
* Scaling option 2
For time:
50 Ring Rows
300 meter row
15 Dumbbell Thrusters (light)
600 meter row
15 Dumbbell Thrusters (light)
300 meter row
50 Ring Rows
Cooldown: 45:00 – 48:00
Cleanup: 48:00 – 51:00
Accessory: 51:00 – 60:00
3 sets (PVC or Empty Barbell)
– Burgener Warm Up (snatch)
– Skill Transfer
  • Crossfit has changed the projection of my life both physically and mentally. I owe my success to the crossfit community at Core that rallied around me and pushed me to success.

    - Katelyn Guild

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    - David Neace

  • Moving home and having to find a new box was nerve wrecking but everyone at CrossFit Up Dog welcomed me with open arms. The staff is amazing and the classes are always a challenge! Everyone is so motivating and fun to be around. I couldn't have picked a better box on the beach to be apart of!

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