Monday November 28th
22.11.28
“ELLEN”
INTENDED STIMULUS
8:00-13:00.
New CrossFit Girl workout, “Ellen”.
Use a single dumbbell on the snatches and a pair for the thrusters.
Athletes should push the pace from the start, but advise them to not come out in a full-effort sprint.
Complete the thrusters and snatches in 3 sets or less every time.
RX
3 rounds for time:
20 burpees
21 alt dumbbell snatches (50/35 lb)
12 dumbbell thrusters
– Use 1x DB for the snatches and 2x DBs
for the thrusters
LEVEL 2
3 rounds for time:
20 burpees
21 alt dumbbell snatches (35/20 lb)
12 dumbbell thrusters
LEVEL 1
3 rounds for time:
12 burpees
21 alt dumbbell snatches (20/15 lb)
12 dumbbell thrusters
SKILL WORK
3 sets:
4 KB Turkish get-ups/arm
8 KB windmills/arm
STRETCHING
1:00 banded shoulder stretch/side
1:00 banded tri stretch/side
WHITE BOARD BRIEF
Target time | 8:00-13:00
Today’s workout is a new benchmark workout, Ellen!
Select a loading that allows you to complete the snatches and thrusters in 3 sets or less.
The thrusters will likely be the heaviest movement of the two, so select your load based on your capacity here. Choose something you’ve used before.
The burpees will chew up a lot of time. Try to finish the 20 reps in 90 seconds or less each time. Focus on finding a rhythm and try to stay under control for all of round 1 and most of round 2.
Start this workout with a tough, but repeatable pace. When you get to round 3, turn it up and leave nothing behind.
