CrossFit Exemplify Yorkville Week of 11.22.21
Monday - "Interstellar"
Starting the week off with some heavy doubles and singles of the back squat. Then moving into a steady state effort of muscular stamina with a core emphasis with sit-ups, bike and dumbbell box step overs.
Tuesday - "The Book of Eli"
We are hitting a 3 rep max in the split jerk today. Then following up with some high effort intervals of pull-ups, burpee box jump overs and shoulder to overhead.
Wednesday - "Bird Box"
Starting the day with a snatch progression into heavy doubles. The workout to follow is a sprint effort with quick transitions of rowing and dumbbell sntaches.
Friday - "12 Monkeys"
Ending the work week with some heavy 3s and 2s of deadlift. Then a classic CrossFit threshold intensity effort of toes to bar, deadlift and handstand push ups in a fun ladder.
Saturday - "Judgement Day"
Working the handstand walk skill today with a lot of progressions and building in some volume. Our workout is a non-scored strength EMOM of bench press, bent over rows and hip extensions.