General Warm Up (5–12)
400m Run
Then 3 rounds:
3 Wall Squats (face wall)
6 Lateral Lunges
8 Spiderman + Twist
Specific Warm Up (12–24)
Squat Prep
5 Banded Overhead Squats
5 Squat Jumps
2 rounds
Barbell Prep
5 Empty Bar Back Squat
5 Empty Bar Overhead Squat
3 Moderate Back Squat
3 Moderate Overhead Squat
Complete as many rounds and reps as possible in 20 minutes of:
20 overhead squats
20 back squats
400-meter run
F: 35-lb barbell
M: 45-lb barbell
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
https://www.crossfit.com/workout/2014/11/28#/comments
Goal: 4–6 rounds
Intermediate
35/20 Barbell
Baseline
20/10 Barbell
200m Run
(58–60)
2:00 Pigeon Stretch each side
1:00 Couch Stretch each side
Dumbbells & Bodyweight Only
No bar, no rings — just dumbbells and open floor space. Work at your own pace; no time caps here.
HELTON
3 rounds for time:
Run 800m
30 DB squat cleans (50/35 lb)
30 burpees
Intermediate: 35/25 lb DB; full run + burpee volume.
Baseline: single light DB; run 400m; 20 burpees.
TUMILSON
8 rounds for time:
Run 200m
11 DB burpee deadlifts (60/40 lb)
Intermediate: 40/30 lb DB; full distance and reps.
Baseline: 25/20 lb DB; run 100m.
FEEKS
For time — ascending ladder (2-4-6-8-10-12-14-16):
100m shuttle sprint
DB squat clean thrusters (65/45 lb)
Intermediate: 45/35 lb DB; full ladder.
Baseline: 25/20 lb DB; 50m sprint; cap ladder at 12.
NICK
12 rounds for time:
10 DB hang squat cleans (45/35 lb)
6 handstand push-ups on dumbbells
Intermediate: 30/20 lb DB; pike push-ups for HSPU.
Baseline: 20/15 lb DB; push-ups for HSPU; 9 rounds.
LOREDO
6 rounds for time:
24 air squats
24 push-ups
24 walking lunge steps
Run 400m
Intermediate: 20 reps per movement; full run.
Baseline: 15 reps per movement; knee push-ups; run 200m.
“Jenny”
Today is a squat-heavy aerobic grind. The loading is intentionally light because the volume is high and the goal is continuous movement. Athletes should focus on efficient overhead positions and smooth transitions between movements. The run should become recovery from the legs rather than a sprint effort.