Weightlifting warm up

Then
Take 10:00 minutes to Establish a
Power Snatch + Hang Power Snatch + Power Snatch
*Complex is meant to be done unbroken
We will let you get some weight on your bar before this but we are treating this strength like a workout might be in competition where you really only have 10 minutes to find the weight
Goal = 85-90% of 1RM Power Snatch

Wod
4 Rounds for Time:
500/425m Row
50 Double Unders
15 Hang Power Snatch
1:00 Rest
Barbell Load: 95/65lb, (43/30kg)

Time Domain: 15:00-18:00 minutes
Time Cap: 22 Minutes
Primary Objective: Complete the workout in sub 18:00 minutes
Secondary Objective: Maintain unbroken sets of Double Unders and Hang Power
Snatches

Its CrossFit Open week! SIgn up! go to
games.crossfit.com to find out what its all about. Its for everyone from beginners to experienced CrossFitters.
For the next 3 Fridays the workout of the day will be the CrossFit open workout. Friday Nights will be “Friday Night Lights” where we run heats of the open workout. I’ll bring my grill out and cook up some burgers. You don’t have to be signed up for the open to do the open workout. Come out on Friday nights, its lots of fun

Warm up
4 Lateral Box Step-Downs
Into
2 Sets
8 Barbell Good Mornings
8 Barbell Cossack Squats
10 Back squats, you can add weight second set

warm up to your 70 percent then
Back Squat
Every 2:00 minutes, 5 Sets
1 x 5 @ 72%
1 x 5 @ 75%
1 x 4 @ 77%
1 x 4 @ 80%
1 x 3 @ 82%
Percentage is based on your 1-rep max Back Squat

Our Back Squats today will be on the 2:00 minute clock, which allows for just enough
rest to be able to recover and hit the next set with quality movement and speed on the
bar. The percentages today are meant to be moderate heavy with no reps looking like a
grind to finish.
If we need to scale the movement today, we can move to a Back Rack Reverse Lunge
for anyone with lower back discomfort, or modify to a Back Squat to parallel or to a box for those
with either knee or back pain. This will allow us to still create strength in the movement
patterns without overdoing the movement pattern that creates discomfort.

Wod

10:00 minute AMRAP
2-4-6-8…. Burpee Box Jump Overs
8 Dumbbell Squat Cleans
10 Chest to Bar Pull-Ups
Box Height: 24/20”
Dumbbells: 50/35lb, (22.5/15kg)

Goal: Complete the round of 10 Burpee Box Jump Overs.
Primary Objective: Complete the Dumbbell Squat Cleans and Chest to Bar movements
in two sets or less.
Secondary Objective: Choose a movement to lean into as a focus movement and push
the pace there, even if it means you need to slow down on the other two movements to
hit your focus movement better.


Athlete Notes + Workout Strategy:
Build intensity as this workout progresses. The workout really starts when you get to the
round of 6 Burpee Box Jumps, so start off the first 2 rounds building that intensity,
knowing that once you hit the 3rd round the body will be settling into pace a bit more and
fatigue will start to set in, which will challenge both the sets and pace on the Dumbbell
Squat Cleans as well as the Chest to Bar Pull-Ups. The best result is always finding a
way to rest the least during a workout, not how fast you perform each piece of the
workout. Sometimes quick short breaks and steady pacing throughout will be your best
approach rather than big fast sets with long rest periods. Create a plan, attack the
workout, and get after it today!

Teams of 2- split how you want
10 Minute amrap
10 Heavy sandbags over shoulder
20 Push ups
20 sit ups

Wod 2-12 minutes
12 clean and push jerks
14 Pull ups
16 Burpees over you bar

Wod 3
Row or Ski 4000/3500

All cardio for 8am
Teams of 4
40 Minute Amrap
Ski- Teammate 1
Bike – Teammate 2
Row- Teammate 3
Run 400- Teammate 4
When teammate 4 comes back they go to ski, ski, goes to bike, bike to row, row to run
Keep cycling through. Switch when the person running gets back

9a Crossfit

Workout 1-
12 Minute Amrap
10 wall balls
15 KB swings
20 Box step ups with Kb
25 cal row

Workout 2
9 Minutes
10 Pull ups
20 air Sqauts
Ski 200m

Weightlifting warm up

Power Clean + Hang Power Clean + Squat Clean
Every 90 seconds, 8 Sets
1+1+2 @ 70-75%
That means 1 power clean, 1 hand power clean, 2 squat cleans from the floor

After the strength we will go over some muscle up progressions to give you a chance to find what movement you will be using for the workout.

Wod
6 Rounds for Time
4 Ring Muscle-Ups *scale by reps or movent, bar MU are an option
8 Power Cleans 135/95lb, (61/43kg)
12 Wall Balls 20/14lb, (9/6kg) , 10/9ft
Rest 1:00 minute between rounds

Lot’s of way to scale today. Remember when you see muscle ups in a workout… DON’T SKIP. there are subs for everything and there are far more people that CAN’T do muscle ups than can. We just write the toughest version of the workout on the board as a reference point for most people to scale back from

Time Domain: 1:30-2:00 / Set
Time Cap: 20:00 minutes
Primary Objective: Complete each round in 2:00 minutes or less
Secondary Objective: Consistent pace or slightly descending across all 6 rounds

Ring Muscle-Up

• For the Ring Muscle-Up, focus on engaging your lats effectively. The movement should be initiated by transitioning from an arch to a hollow body position, which helps in driving your hips toward the rings. As you do this, simultaneously pull your feet back under your body, facilitating the motion to propel your torso above the rings. This technique is key to achieving a smooth and efficient muscle-up.
• If you need to modify the exercise, there are several alternatives. One option is to practice Low Ring Banded Ring Muscle-Ups, which provides assistance and reduces the body weight you need to lift. Another variation is the Box Transition Ring Muscle-Up, which allows you to work on the transition phase of the muscle-up with your feet on a box, reducing the intensity. Alternatively, you can focus on building foundational
  strength through a combination of strict pull-ups and strict dips or Toenail Spot Pull-Ups and Push-Ups.These exercises strengthen the muscles required for the muscle-up while offering a more manageable progression.