Workout Description

Why This Workout Is Hard

This workout combines elements from multiple benchmark WODs in a challenging sequence. While individual components aren't extreme, the cumulative fatigue from repeated pull-ups, running, and moderate-weight barbell cycling creates significant demands. The lack of built-in rest periods and movement interference (especially grip fatigue from pull-ups affecting barbell work) makes this more challenging than the individual pieces would suggest. Most average CrossFitters will need to break up several elements.

Benchmark Times for Thanksgiving With The Girls

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 21:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Multiple 400m runs combined with high-volume bodyweight and light-to-moderate weight movements create sustained cardiovascular demand across multiple movement patterns and muscle groups.
• Stamina (7/10): High volume of varied movements challenges muscular endurance across upper body pulling, pushing, and leg drive. Multiple movement patterns prevent single-system failure.
• Speed (7/10): Quick transitions between movements and stations are crucial. Multiple short runs demand acceleration and quick recovery for following movements.
• Flexibility (6/10): Overhead squats and thrusters demand significant shoulder mobility and hip flexibility. Wall balls and box jumps require good ankle range.
• Power (5/10): Box jumps, kettlebell swings, and ground-to-overheads require explosive hip drive. Running sections allow some power recovery between stations.
• Strength (4/10): Moderate loads in thrusters, overhead squats, and ground-to-overheads test strength endurance, but weights are submaximal for most athletes.

Movements

• Wall Ball
• Thruster
• Push-Up
• Kettlebell Swing
• Air Squat
• Overhead Squat
• Ground-to-Overhead
• Sit-Up
• Run
• Box Jump
• Pull-Up

Scaling Options

Pull-ups: Ring rows or banded pull-ups (3:2 rep scheme) Push-ups: Elevated or knee push-ups Kettlebell: 35/26 lbs Thrusters: 65/45 lbs Overhead Squats: 65/45 lbs or PVC pipe Ground-to-Overhead: 65/45 lbs (power clean and jerk vs. snatch) Box Jumps: Step-ups or 20/16 inch box Wall Balls: 14/10 lb ball to 9ft target Runs: 200m or row 500m

Scaling Explanation

Scale if unable to perform 5+ strict pull-ups, maintain proper front rack position with Rx weight, or hold overhead position with barbell. Priority is maintaining consistent movement through all 'houses' while keeping intensity high. Target time cap of 40 minutes - scale volume or weight if projected to go longer. Form should not break down significantly on any movement, especially loaded squats and overhead work. Better to scale early and maintain intensity than struggle through Rx and lose workout stimulus.

Intended Stimulus

Moderate-to-long duration workout (25-35 minutes) targeting primarily oxidative energy system with glycolytic spikes during each 'house'. Tests muscular endurance, aerobic capacity, and mental toughness. Multiple movement patterns and loading create a well-rounded challenge that builds both strength endurance and cardiorespiratory fitness.

Coach Insight

Break up high-volume bodyweight movements early - consider 5x4 for pull-ups and push-ups. Maintain steady pace on runs (~2:00/400m). Quick transitions between movements but avoid rushing setup on loaded barbell work. Save energy for later 'houses' - Kelly's house will be particularly challenging when fatigued. For barbell cycling, focus on efficiency over speed - especially on thrusters and overhead squats. Break wall balls into sets of 10 or less when tired.

Benchmark Notes

This is a complex chipper combining elements from multiple benchmark workouts. Breaking it down: 1. Angie's House (20 each vs 100 each in Angie) - Pull-Ups: 20-30s - Push-Ups: 20-25s - Sit-Ups: 25-30s - Air Squats: 25-30s Subtotal: ~100s + transitions 2. Helen's House (matches 1/3 Helen) - 400m Run: 75-90s - KB Swings: 35-45s - Pull-Ups: 20-30s Subtotal: ~150s + fatigue 3. Fran's House - 15 Thrusters: 35-45s with fatigue 4. Nancy's House - 400m Run: 85-100s (fatigue from previous) - 15 OHS: 45-60s (technical movement) 5. Grace & Isabel's House - 20 G2OH: 50-70s (similar to Grace but fewer reps) 6. Kelly's House - 400m Run: 90-110s (significant fatigue) - Box Jumps: 60-75s - Wall Balls: 75-90s Using Kelly (22-25 min) and Helen (7:30-8:30) as primary anchors, scaling for reduced volume but accounting for cumulative fatigue from diverse movements. L10 targets: Male: 14:00 (840s) Female: 16:00 (960s) L5 targets: Male: 24:00 (1440s) Female: 27:00 (1620s) L1 targets: Male: 40:00 (2400s) Female: 45:00 (2700s)

Modality Profile

Gymnastics (6/11): Air Squat, Box Jump, Pull-Up, Push-Up, Sit-Up, Wall Ball. Monostructural (1/11): Run. Weightlifting (4/11): Ground-to-Overhead, Kettlebell Swing, Overhead Squat, Thruster. Rounded to nearest 10% from raw percentages (54.5/9.1/36.4).

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