CrossFit / Wed, Nov 12
- Coach Ivan
- Nov 12, 2025
- 1 min read
Pre WOD Strength
Spend 10min building up to a heavy sled Row for 50 feet
WOD
Four Tabatas in 16 minutes
Tabata Pull-Ups
Tabata BB High Pulls
Tabata Toes To Bar
Tabata Cal. Bike
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See AllMONDAY – INTERVAL ENGINE + GYMNASTICS A. Intervals (this matters) 5 rounds: 500m row (hard but sustainable) Rest 1:1 → You should feel this. This builds your engine FAST. B. Gymnastics Strength 5 sets
DAY 1 – LOWER BODY PEAK A) Box Jumps (Primer) 3×2 Max intent, full recovery B) Back Squat Work up to: 3×3 @ ~80% 2×2 @ 85–88% (Optional: 1 heavy single @ ~90% if moving well) C) Romanian Deadlift 3×6
Monday – ENGINE + UPPER PULL A. Aerobic Builder 4 rounds: 400m run 12 BB Front Squats 10 Ring Rows 8 Burpees B. Strict Strength 4 sets: 6–8 Strict pull-ups (add weight if easy) 12 push-ups 30 sec holl
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203 reps
Rx
High pulls at 75#
100lb sled row
191 reps - scaled
Used blue and red band for pull ups
40lb high pulls
Knee ups