CrossFit / Tue, Nov 25

Coach Ivan
Nov 24, 2025
1 min read

Upper Push/Pull + Running Intervals

Warm-up

4 Sets of:

-200 Meter Run

-1 min Plank

Strength

DB Strict Press 4x8 (as heavy as possible)

Single Arm DB Row 4x10/arm (as heavy as possible)

WOD

5 Rounds for time:

12 DB Chest Press (Rx 50/30 | Scaled 35/20 | Beg. 25/25)

10 Ring Rows

250m Run

Cool-down:

Banded Shoulder Stretch

Recent Posts

See All

CrossFit | Jul 6 - 11

MONDAY Snatch Technique 10min EMOM 1 Power Snatch @ 60-70% 1 Overhead Squat Conditioning 5 Rounds 250m Run 10 Burpees Over Bar 10 Thrusters 95/65 Rest 1 minute Pre & Post WOD Mobility 10 minutes Band

Strength | Jul 6 - 11

Week 4 / DAY 1 DEADLIFT + JERK FOCUS Olympic Lifting EMOM EMOM x 10 2 Push Jerks @ 65 - 70 % Primary Strength Deadlift 5x4 @ 80% Posterior Super-set + Core 3 Rounds 10 Nordic Curls 10 Barbell Bent Ove

Strength | Jun 29 - Jul 3

Week 3 / DAY 1 DEADLIFT + JERK FOCUS Olympic Lifting EMOM EMOM x 10 3 Push Jerks @ 60 - 65 % Primary Strength Deadlift 5x5 @ 75% Posterior Super-set 3 Rounds 10 Nordic Curls 10 Barbell Bent Over Rows

2 Comments

Rated 0 out of 5 stars.

No ratings yet

Nick Vay

Nov 25, 2025

Rated 5 out of 5 stars.

12:20 Rx

Jonathan Shores

Nov 25, 2025

Rated 4 out of 5 stars.

14:06