Workout Of The Day
11.30.2021 – Tuesday
CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Complete 15cal Ski Erg + 15 Cal Row, then 2x
15 Jumping Jacks
15 Arm Circles Ea
10 Ring Rows
5 Inchworms w/ Pushup
Weightlifting
Shoulder Press (12-9-6-3 ss w/ 10 Alternating DB Bent Over Rows)
This is a new block! We’re lowering reps this time and re-setting our numbers. So if you’ve been training for the past 5 weeks you should know the weight you’ve done for 12-9 and 6 reps. You should exceed that weight this time around, especially if your REP MAXES over the past few weeks have exceeded the required numbers. For example, if last week you did 9 reps on your 6+, this week you should be doing a good bit more weight with your set of 6, and you’d have a good idea of where you’d need to be weight wise for your set of 9. GO HEAVY!
This week, log your weight for the set of 3 reps.
Superset work sets with 10 ALTERNATING Arm DB Bent Over Rows on each Arm
Daily WOD
Metcon (AMRAP – Rounds and Reps)
Complete an ascending ladder for 12min of the following:
25 Double Unders
5 Push Press 95/65#
5 C2B Pullups
25 Double Unders
10 Push Press 95/65#
10 C2B Pullups
25 Double Unders
15 Push Press 95/65#
15 C2B Pullups
etc.
11.29.2021 – Monday
CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3min Cardio followed by 2x
10 Lunge Steps Ea.
30sec Pigeon Stretch
10 Goblet Squats
10 Lateral Steps Ea.
30sec Elbow Plank
Weightlifting
Back Squat (12-9-6-3)
This is a new block! We’re lowering reps this time and re-setting our numbers. So if you’ve been training for the past 5 weeks you should know the weight you’ve done for 12-9 and 6 reps. You should exceed that weight this time around, especially if your REP MAXES over the past few weeks have exceeded the required numbers. For example, if last week you did 9 reps on your 6+, this week you should be doing a good bit more weight with your set of 6, and you’d have a good idea of where you’d need to be weight wise for your set of 9. GO HEAVY! Get a spotter when you need one.
This week, log your weight for the set of 3 reps.
Superset work sets with 20 Russian Twists in each direction.
Daily WOD
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 12min of the following:
15 Power Cleans 115/75#
12 TTB
9 OH Lunges Ea. Leg 35/25#*
*Stationary Lunges
11.27.2021 – Saturday
CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3min cardio followed by 2x
50′ Lunges
30sec Pigeon Stretch Ea
50′ Bear Crawl
15 Prone I/Y/T’s
Accessory Work
Metcon (No Measure)
EMOM x 25
A: 10 Right Leg DB Bulgarian Split Squat
B: 10 Left Leg DB Bulgarian Split Squat
C: ME Strict Pullups + 5 Supine Ring Pullups
D: ME Strict Pushups
E: Rest
Daily WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15min of the following:
12 DB Thrusters 45/30’s
12 Pullups
3 Burpee Box Jump Overs
12,12,6
12,12,9
12,12,12
12,12,15
12,12,18
Etc.
11.26.2021 – Friday
CrossFit Hanover – CrossFit
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Snatch Complex (7x Snatch + OHS + Snatch + OHS)
The specifics of this snatch complex will be outlined in the details below.
Daily WOD
Metcon (Time)
Complete 5 Rounds for Time of:
20 Alt DB Snatch 50/35#
30 DU
11.25.2021 – Thursday
CrossFit Hanover – CrossFit
Warm-up
Coaches Choice! (No Measure)
Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.
Weightlifting
Clean + Clean + Front Squat + Jerk (E2MOM x 8)
Clean
Clean
Front Squat
Jerk
Clean Pull (5×3)
Superset work sets with 15 Back Extensions
Daily WOD
Metcon (Time)
Complete 40-30-20-10 of the following:
Deadlift 95/65#
Hang Power Cleans 95/65#
Front Squats 95/65#
Shoulder to OH 95/65#
Back Squats 95/65#
E4MOM do 10 Bar Facing Burpees
Accessory Work
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 15min of the following:
20 Medball Situps
20 Medball Rollups
20 Plate Rotation Ea
20 Hanging Knee Raises
100′ Bear Crawl
11.24.2021 – Wednesday
CrossFit Hanover – CrossFit
Warm-up
Deadlift Warmup (No Measure)
2-3min cardio, followed by:
15 Slow/Controlled PVC Deadlifts
30sec T-Spine Mobility on D-Ball
15 Slow/Controlled Good Mornings w/ PVC
30sec Superman Hold
Weightlifting
Deadlift (15-12-9-6)
Use weights from last Monday. Complete a MAX REP SET with each of your work sets- You’ll log your 15+ weight/reps in Wodify.
Daily WOD
Metcon (Time)
With a partner, complete 3 rounds for time of:
50 Wallballs 20/14#
50 DB Step Ups 45/30’s
Control 100’ Sled Drag 180/135#
Timecap 20min
11.23.2021 – Tuesday
CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Jump Rope 3min then complete 2x
15 Arm Circles Ea.
12 Shoulder Presses
9 Ring Rows
6 Push Presses
Weightlifting
Shoulder Press (15-12-9-6 with Supersets)
Use weights from last Tuesday. Complete a MAX REP SET with all your work set. You’ll log your 15+ weight/reps in Wodify.
Superset with 15 DB Bent Over Rows
Daily WOD
Metcon (Distance)
Complete for Time:
1000m Row
75 Power Snatches 75/45#
Max Distance DB Bear Crawl to 12min 60/45#
Rx+ = HS Walk for Bear Crawl