Conditioning

Thursday, November 13, 2025

Westbound CrossFit (Coach Ryley)

1730 (8 of us)

Warm Up

Line hops

Bend and bow

Inchworms

Single leg line hops

5-5-5 Squat

Double under warm up

KB hang squat warm up

Conditioning

12 No Push up burpee (“up down”)

16 Single arm KB hang squat clean (70/53lb.)

32 Double unders

1:00 Rest

6 rounds for time. 

Intermediate: 53/35lb. KB, reduced volume DU or 32 single unders

Baseline: 20/15lb. KB or DB, 20 single unders or plate hops

This was a pretty good workout.  I kept the rep scheme, but scaled the load opting for an 18 lb kettlebell and single unders.

R1 - 2:15

R2 - 2:21

R3 - 2:37

R4 - 2:52

R5 - 3:00

R6 - 1:55 (DNF, managed 12 up downs, and KB hang squat clean)

Finisher

12 Min EMOM:

Min 1) :45 Max Banded Good Mornings

Min 2) 100' Sandbag or Double KB Front Carry (bearhug, AHAP)

Min 3) Rest

Finisher was not too bad.  I went with black band and 30 pound med ball.  Most athletes were using 50-150 lb. sand bag.