Eleventh Element -Crossfit Hilliard

Fun way to get up and moving on a snowy Monday!
Tic Tac toe warm up 🔥
- 3/2 cal bike sprint and then make a move
- return to end of line with lunges
- set a clock for 5:00 and keep playing, clear board when someone wins or cat eye.

This will get the group laughing and remembering that time in the gym can be fun as well as challenging.

Fun Friday finish! Heavy cleans, strong squats, and a workout that hits every gear.
Row. Run. Rip through muscle-ups and front squats.
Earn your weekend 💥

Partner Thursday is back! 💥

We had a good one today — dumbbell cleans, sn**ches, and a healthy dose of wall walks to keep things spicy.

25:00 AMRAPs never disappoint. Grab a partner and get after it! 💪🔥
25:00
Buy in: 120/90 cal Row or Bike (30 second switch)
Then AMRAP of;
60- DB hang sn**ch 40/25 (10’s)
20- Syncro Push Ups
60- DB hang cleans (10’s)
20- Wall walks (2’s or 5’s)

Athlete will use 1 DB for the hang sn**ch (switch hands after 5 reps. Use 2 DB’s for the hang cleans.

Rx+
50/35…HSPU at top

Midweek movers — it’s leg day! 🔥

We’ve got 3 x 5:00 AMRAPs packed with rowing, back squats, wall balls, jump rope, and everyone’s favorite… burpee box overs.

Let’s move some weight, build some lungs, and keep that momentum rolling through the week. Let’s go! 💪

Heavy Sumo High Pulls. Handstand push ups and heavy swings. And just a little bit of bike 🔥 Let’s go!

November Challenge: The Gratitude Mile 🏃‍♀️🏃‍♂️
This month we’re running (or biking/rowing) with gratitude!

✨ Accumulate as many miles as you can all month long.
💪 Earn a sticker for every mile completed.
🏆 One male and one female winner at the end of November!

Squat day= strong day! Great work today fam on getting after some heavy singles. BUILT FOR BRAD burner also hit hard to wrap up the session.
BACK SQUAT
5-3-1, 5-3-1 (5+ volume set)
Conditioning;
For time;
42 Air Squats
21- DB suitcase deadlifts (R hand)
21- Burpees
21- DB suitcase deadlifts (L hand)
30- Squats
15- DB suitcase deadlifts (R hand)
15- Burpees
15- DB suitcase deadlifts (L hand)
18- Squats…9/9/9

Rx 40/25…Rx+ 50/35

WEDNESDAY… Lock in! Let’s go!!! Midweek cardio session and core work. No excuses today. Give yourself 1 hour to train up, break a sweat and get better. See you at the gym.

🔥UPPER MONDAY 🔥
Bench Press
7 sets (every 2:45)
5 reps @ 75%
3 reps @ 80%
1 rep @ 85%
5 reps @ 80%
3 reps @ 85%
1 rep @ 90%
…
5+ reps @ 70%



10 minute AMRAP
Buy in: 30/20 cal Bike
Remaining time;
10- Push Ups
5- R arm KB clean & Press
5- L arm KB clean & Press
15- face pulls

Rx 53/35…. Rx+ 70/44

Are you looking to get stronger? Join us at EE this winter as we build 💪🏻 SEND US A DM to schedule an introductory session.

Nice little Saturday Partner workout;
Alternate rounds;
10 rounds
3- bar facing burpees
5- push jerks (115/85)
7- pull-ups
9/7- cal Bike

Into…

10 rounds
5- box jumps (24/20”)
10- bent over row (115/85)
10- GHD sit ups