CrossFit – Mon, Nov 17
Warm Up – Monday
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
6:00 AMRAP
100m Jog
30 Single Unders
10 Alternating V-Ups
10 Russian Kettlebell Swings
2. Workout Prep
2 sets:
100m Run (build in pace)
5 GHDs
5 Kettlebell Swings (build in weight)
Metcon Monday (5 Rounds for reps)
Manchester United
5 sets:
400m Run
20 GHDs (Or V-Ups)
20 Kettlebell Swings (24/16)
-rest 2:00 between sets-
(KG conv: 24/16 KB)
RX +
5 sets:
400m Run
20 GHDs (Or V-Ups)
20 Alternating Dumbbell Snatches (50/35)
-rest 2:00 between sets-
(KG conv: 22.5/15 DB)
Intermediate
5 sets:
400m Run
15 GHDs (Or V-Ups)
20 Kettlebell Swings (35/26)
-rest 2:00 between sets-
(KG conv: 16/12 KB)
Beginner
5 sets:
300m Run
15 Sit Ups
15 Russian Kettlebell Swings (light)
-rest 2:00 between sets-
STIMULUS
This is a repeatable aerobic–core–posterior chain interval, testing the ability to hold consistent output while managing midline fatigue. The run lifts heart rate, GHDs challenge trunk endurance, and kettlebell swings layer posterior chain demand on top of a taxed midline. Athletes should focus on maintaining round-to-round consistency, not max speed.
STRATEGY & FLOW
The run should be moderate and controlled to allow immediate transition to the GHD. Maintain deliberate pacing on GHDs to avoid cramping or midline collapse. The kettlebell swings should be performed in smooth, rhythmic sets with a strong hip drive; unbroken is the goal. The 2:00 rest is short enough to require good pacing, but long enough to demand that splits remain consistent across all five rounds.
HOW TO APPROACH
Run at a pace just slower than “threshold” so you can hop into the GHD immediately. For GHDs, move steadily, don’t rush the descent. On the kettlebell swings, commit to posture and hip drive to preserve low back integrity. Use the rest to slow breathing, shake out the arms, and prepare for the next set. Aim to keep every round within 10–20 seconds of one another.