Weekly Training Plan | November 2-8, 2026
Welcome to November
This month, our CrossFit programming will challenge athletes to stay focused, embrace the work, and push through demanding workouts. Expect a mix of physical and mental challenges, skill development, and opportunities to build strength and endurance.
We'll also be tackling three CAP benchmarks: the 1-minute max-calorie bike, Fight Gone Bad, and CHAD1000X.
Monday, November 2, 2026
Death Zone
In teams of 4, for max calories:
:15 air bike
Rest
:30 air bike
Rest
:45 air bike
Rest
:60 air bike
Rest
:45 air bike
Rest
:30 air bike
Rest
:15 air bike
– Rest while teammates rotate turns.
- 16 min working time not including transitions
– Score is total calories; log each set.
- 4 athletes per bike for a 1-3 Work/Rest ratio
-:15 sec transition between athletes.
Tuesday, November 3, 2026
It's Logic
5 rounds for time:
4 wall walks
8 chest-to-wall handstand push-ups
48 double-unders
Wednesday, November 4, 2026
As Above So Below
Pre-workout build-up
On an 8:00 clock:
Build to a heavy set of 3 squat cleans
– Build to workout weight.
On a 1:00 clock:
1 squat clean every :20
– 3 total reps; coach-led.
And then …
12min AMRAP:
15 pull-ups
3 squat cleans (165/245 lb)
Thursday, November 5, 2026
Again! Again!
16 sets for time, with a partner:
400-m run
– Score is the total time; log individual intervals.
You go/I go format
16x400m, 8 per partner
Friday, November 6, 2026
Fight Gone Bad
3 Rounds for Total Score (reps + calories):
Wallball Shots (20#/14#) for reps
Sumo Deadlift High Pull (75#55#) for reps
Box Jumps (20") for reps
Push Press (75#/55#) for reps
Row for calories
Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of "Rotate" the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.
Saturday, November 7, 2026
Team WOD
Sunday, November 8, 2026
Sunday Skills Club
Focus: Deadlifts
