Mobility
:30/:30 Pigeon Pose
:30/:30 Scorpion Stretch
:30 Puppy Dog Pose
General and Specific Activation Work
9:00 EMOM
minute 1: Cardio Choice
minute 2: 1 Wall Walk + :20 Nose to Wall Handstand Hold
minute 3: *Barbell Complex

*Barbell Complex = 6 Romanian Deadlift + 6 Tall Muscle Clean + 6 Bradford Press with Lockout
Complete with an empty barbell. Athletes do have a choice of adding light loads.

Specific Babell Prep:
w/ Empty Barbell
2 x (Low Hang Power Clean + Push Press + 3 Push Jerk with Pause in Catch)
w/ Loaded Barbell

3 sets
Power Clean + Push Press + 3 Push Jerk
*Building to Working Loads

Strength
Power Clean + Push Press + Push Jerk
Every 2:00 x 5 Sets
1+1+3 @ 75%+ of 1RM Push Press

% of Push Press

Goal: Work towards 85% of 1RM Push Press on the final set of this complex.
*Do not exceed 90%

Stimulus: Speed Strength / Overhead Emphasis

Cues:
Vertical Dip and Drive with a strong finish into the overhead position. Focus on pressing through the entire foot and finishing over midline with biceps by ears and locked out elbows and extension through the hips, knees and shoulders
For the Push Jerk, focus on a strong catch in the quarter squat and flexing the belly as you punch under the bar to reinforce a neutral spine.

Modifications:
If needed, move to dumbbell movements for the barbell if mobility and the front rack position are problematic.
We can always move this to a Clean Deadlift + Hang Power Clean rather than a Power Clean from the floor.

Workout

TeamPRVNTuesday
***Don’t skip because you see Handstand Push Ups. We can change it to presses.

“PRV It, Diane”
For Time:
21-18-15
Deadlifts
15-12-9
Wall Facing Handstand Push-Ups
Barbell: 225/155lb, 102/70kg

Level 2:
For Time:
21-18-15
Deadlifts
15-12-9
Handstand Push-Ups
Barbell: 185/125lb, 84/57kg

Level 1:
For Time:
21-18-15
Deadlifts
15-12-9
Box Piked Handstand Push-Ups
Barbell: 60% of 1RM Deadlift

Goal: 7:00–11:00
Time Cap: 12:00
Score: Time
Stimulus: Classic Couplets / Pressing Fatigue Under Load
RPE: 8/10
Primary Objective: Intelligent Management of Handstand Push-Ups
Secondary Objective: Complete Deadlifts in 2-3 sets with fast breaks on each set.
Workout Strategy:
This month’s Team PRVN Tuesday brings in a fun little twist on a classic CrossFit Benchmark. It’s a test of lower body pulling endurance and vertical pressing stamina, demanding a balance between intensity and control. Athletes should aim to hit the deadlifts in 2 sets or less if possible, but quick 2-3 sets are totally valid if it protects shoulder fatigue heading into the HSPU.
The wall-facing handstand push-ups are the main limiter here—break them early, even if you feel fresh, to stay ahead of burnout. Something like 5-5-5 or 6-5-4 in the round of 15 could be smart. If you’re using a box or modifying, move fast and hit your transitions clean. The key to success here is not overreaching early here.
Movement Modifications:
Deadlifts: Reduce the load,
Wall-Facing Handstand Push-Ups: Box Piked Handstand Push-Ups, Wall Facing Kipping Handstand Push-Ups are a valid sub today, or Tall Kneeling Dumbbell Press

Here is your overview for the week. Monday’s workout is below
Monday: Strict Pull-Ups + Rotational Ball Slams – Gymnastics strength + explosive rotational power
Tuesday: Power Clean + Push Press + Push Jerk Complex – Pressing power and barbell rhythm
Wednesday: Pause Front Squat + Front Squat – Bracing, posture, and triple extension
Friday: 3-Position Snatch (High Hang, Hang, Floor) – Barbell speed and position work


Conditioning Focus:
Monday: “So Fresh, So Clean” – Short-set triplet testing bodyweight stamina and grip
Tuesday: “PRV It, Diane” – High-load posterior chain with gymnastic density
Wednesday: “Work in Progress” – Re-test conditioning with machine + wall ball fatigue
Thursday: “Hey Ya” – Longer aerobic intervals balancing machine output, GHD volume, and running
Friday: “Player’s Ball” – Grip-intensive pull-up and dumbbell fatigue in fast rounds

General Prep and Activation
2 Sets: For Quality
10 Alternating Box Step-Ups
12 Straight Arm Banded Lat Pull Downs
:15 Hollow Hold
:15 Arch Hold
10/10 Single Leg Glute Bridges

Specific Prep
2 Sets
3-5 Jumping Pull-Ups with Controlled Eccentric
5 Bar Kip Swings + 5 Kipping Knees to Chest
5 No Jump Burpees
5 Box jump overs

Then complete @ workout pace
3 Burpee Box Jump Overs
6-8 Toes to Bar
3 Burpee box jump overs

Move into Strict Pull-Ups and work through modifications as needed.

Every 2:00 x 5 Sets
3-5 Strict Pull-Ups
+
10 Alternating Overhead Rotational Ball Slams

*We are looking to add weight to the Strict Pull-Ups if possible

Workout
“So Fresh, So Clean”

3 Sets: For Time
10 Burpee Box Jump Overs
20 Toes to Bar
10 Burpee Box Jump Overs
Rest 1:30 b/t sets
Box Height: 24/20in

Level 2:
3 Sets: For Time
10 Burpee Box Jump Overs
20 Alternating Toes to Bar
10 Burpee Box Jump Overs
Rest 1:30 b/t sets
Box Height: 24/20in

Level 1:
3 Sets: For Time
10 Burpee Box Step-Overs
20 Kipping Knee Raises
10 Burpee Box Step-Overs
Rest 1:30 b/t sets
Box Height: 24/20in

Masters 55+
3 Sets: For Time
10 Burpee Box Jump Overs
20 Alternating Toes to Bar
10 Burpee Box Jump Overs
Rest 1:30 b/t sets
Box Height: 24/20in

Coaching Notes, Strategy, and Goals
Goal: 3:00–4:00 per set / Total Time: 11:00–15:00
Time Cap: 17:00
Stimulus: High-Skill Interference / Anaerobic Threshold
RPE: 8/10
Primary Objective: Hold consistent, repeatable efforts across all three sets
Secondary Objective: Keep Toes to Bar in 2-3 sets while staying aggressive on transitions
Workout Strategy:
This one is all about repeatable intensity with tight rest windows. The Burpee Box Jump Overs should be where most of the time is made up in this workout, start each set steady and aim to immediately move into Toes to Bar without a long setup. For Toes to Bar, aim for 2-3 quick sets to minimize grip fatigue before heading back to the final 10 Burpee Box Jump Overs. Move with urgency on the back end of each round, as it’s followed by rest. The goal is to go fast, but remain in control and focus on sustainable pacing.
Movement Modifications:

Toes to Bar: Toes to Target, Alternating Toes to Bar, Hanging Knee Raises, V-Ups, Strict Hanging Leg Raises

Burpee Box Jump Overs: Step-Overs (reduce height if needed), Burpee to Plate. or elevated burpees

PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose

16-Minute AMRAP (Partner Style)

200 m Run (together, both must finish before moving on)
6/4 Rope Climbs (15’)
30 SkiErg Calorie
20 Power Cleans (155/105)
10 Sync Burpees over bar

Workout 2
Partners
20 Minute cap
BUY IN

400m Sandbag carry buy in 100/75 switch as needed

Then 3 Rounds:
20 Alternating Dumbbell Box Step-Overs (50/35 to 24/20″)
18 Bar Muscle-Ups (scale: chest-to-bar or pull-ups)
16 Front squats 185/125

Cash-Out:
80 Calorie Bike (split as needed)

8am
“Halfway to Houston”
Teams of 3
35 Minute Amrap
40 Cal bike
40 Cal ski
1200m run (each person runs 200m twice alternating turns)
*** at 17:30 HALFWAY
your team stops and completes 100 curls and 100 Db benchpress
Then pick up where you left off.

9am
Warm Up:
1:30 Row
–
2 Sets
5/5 Single Arm Dumbbell Deadlifts
10 Alternating Single Arm Dumbbell Swings
10 Russian Twists
10 second Hollow Hold
5/5 Pendulum Lunges

Main Workout:
3 Rounds For Time:
400m Run
20 Wall Balls
400m Run
15 Toes to Bar
400m Run
10 Devils Press

Time Domain: 28-35min
Time Cap: 40min

Wall Ball: 20/14lb, 9/6kg
Dumbbells: 50/35lb, 22.5/15kg

General Prep, Mobility and Activation Work
3 Sets: For Quality
250/200m Row
15 Banded Good Mornings
10 Bulgarian Ring Rows
:15 Hollow Hold
:15 Arch Hold
10 alt scorpions

Then Go Through Bar Muscle-Up Progressions and Build towards working loads on the Deadlift
Gymnastics Progression
Bar Muscle-Up Progression
Box Jumping Bar Muscle-Up
Banded Bar Muscle-Up

**Take time to build up and go over your deadlift. we want to see everyone practicing great deadlift form before we start and building slowly, not taking big jumps

“The Oracle”

3 Rounds for Time
12-9-7 BMU
500/450m Row*
24-18-14 Deadlift
Barbell: 205/145lb, 93/66kg

|Level 2:
3 Rounds for Time
24-18-14 Pull-Ups
500/450m Row*
24-18-14 Deadlift
Barbell: 155/105lb, 70/48kg

Level 1:
3 Rounds for Time
24-18-14 Jumping Pull-Ups
400/350m Row*
24-18-14 Deadlift
Barbell: 95/65lb, 43/30kg

Masters 55+:
3 Rounds for Time
24-18-14 Pull-Ups
500/450m Row*
24-18-14 Deadlift
Barbell: 135/95lb, 61/43kg

Goal: Finish between 9–13 minutes
Time Cap: 16:00
Stimulus: Grip-intensive push through high-skill gymnastics and pulling stamina
RPE: 9/10
Primary Objective: Manage grip fatigue to preserve bar muscle-up quality and maintain deadlift mechanics under duress
Secondary Objective: Hold consistent 1:45–2:05 row splits while transitioning quickly between stations
Workout Strategy:
“The Oracle” tests your ability to sustain power output while navigating high-skill interference. Open the bar muscle-ups with composure, go for clean sets (e.g., 4-4-4, 3-3-3) and avoid redlining. Transition quickly into the row and hold a strong, controlled pace. Use the row to reset your breathing before attacking the deadlifts in strategic sets: 10-8-6 or 12-12 early on, tapering to fast sets of 3 if grip starts to go. As the reps descend, the intensity should rise. Round 3 is where you’ll make up time, push your transitions and fight for clean, efficient reps across all movements.
Movement Modifications:

Deadlift: Reduce load or reps (e.g., 18-12-10) for athletes building strength or managing lower back fatigue

Bar Muscle-Ups: Scale to banded bar muscle-ups, box bar muscle-ups, or chest-to-bar pull-ups as primary scales. For those still developing even more, let’s move to jumping pull-ups + push-ups for the same rep numbers.

Row: Modify 1000/900 Bike Erg, 30/22 Calorie Echo or adjust total volume to 400/350m.