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