CrossFit One World – CrossFit
Thanksgiving with the Girls (Time)
For Time
“Angie’s” House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats
“Helen’s” House
400 meter Run
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups
“Fran’s” House
15 Thrusters (95/65 lb)
“Nancy’s” House
400 meter Run
15 Overhead Squats (95/65 lb)
“Grace & Isabel’s” House
20 Ground-To-Overheads (95/65 lb)
“Kelly’s” House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)
With a running clock, as fast as possible complete all five named parts of the workout, with no rest in between. For “Grace/Isabel’s” house, you may move the Barbell from the ground to overhead any way you like (eg: Snatches and/or Clean-and-Jerks).
Score is the time on the clock when all of the repetitions have been completed.
Tips and Strategy
With a WOD like “Thanksgiving with the Girls,” plan to go relatively fast–around 85-90% of your max speed. Complete the movements in large sets, and go unbroken when you can. With so many movements and relatively low volume, your body can handle a fast pace and big sets.
Write this lengthy chipper WOD up on the whiteboard in big, clear handwriting–the last thing you want is to waste time figuring out what comes next in the workout.
Intended Stimulus
“Thanksgiving with the Girls” should feel light and fast. You should feel breathless throughout the WOD, but rarely feel any severe muscular fatigue. Scale the skill level and/or the load so you can perform big sets. This is exactly the kind of WOD you want to do on Thanksgiving–one that leaves you sweaty, breathless, yet full energy and appetite for the celebration to come.
Scaling Options
This WOD is fun and doable for athletes of varying fitness levels. As needed, scale the skill level (see: Pull-Up Scaling | Push-Up Scaling | Box Jump Scaling) and/or the load so you can move through the movements smoothly and in large (or unbroken) sets.