2025 – Page 3 – CROSSFIT EAST

Thursday 20251113

5 rounds for time of:
25 kettlebell swings

15 GHD sit-ups
15 back extensions

Chad

Back squat 10-10-10-10-10 reps

For load:

Back squat 1-1-1 reps
Shoulder press 1-1-1 reps
Deadlift 1-1-1 reps

Row 1,000 meters
21 overhead squats
Row 750 meters
15 overhead squats
Row 500
9 overhead squats

Front squat 5-5-3-3-3-1-1-1-1 reps

Additionally, practice planks for 20 minutes.

Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets.

7 dumbbell bench presses
5 L pull-ups

Choose a set of dumbbells heavy enough that you may need to break the 7 reps into multiple sets.

Overhead squat 3-3-3-3-3 reps

Additionally, practice scales for 10 minutes and stretch for another 10 minutes.

Run 400 meters
Rest 2 minutes

Additionally, practice handstands for 10 minutes and stretch for another 10 minutes.

12 thrusters
12 strict pull-ups

Choose a load for the thruster that allows you to complete 12 reps unbroken during the first round, but with difficulty.