8am, we will do a waterfall type workout with.
Ski
Bike
Burpee box step ups
Rest
minute each station, 10 rounds each teammate on a team of 4.
Its going to be really cold so we are keeping the workout inside.

9am- crossfit- with a partner, split how you want or go solo

9 minute amrap
9 Squat Cleans, 185/135
9 Push Jerks, 185/135
9 bar or ring muscle ups

Rest 5 Minutes then go into this
16 minute amrap
Row 500
20 Sandbag cleans

Client Appreciation Night Tonight. Come out for some food and the dopest free shirt

5am, 6am, 9am 10am will be regular class structure. 4 to 7pm we will run several heats of this workout but it will be a little less structured than a regular class

Warm up

2:00 minute Cardio Choice
Into..
3 Rounds
10 Scapular Pull-Ups
5/5 Single Arm Ring Row @ 30×1 Tempo
10 Banded Face Pulls
Into..
3 Rounds
Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang
Hold each position for 3-5 seconds
Rest as needed between each set through

we will take 10 minutes to go through some pull up and bar muscle up progression work

3 Rounds:
15 Chest to Bar Pull-Ups
15 Dumbbell Thrusters 50/35lb, (22.5/16kg)
15 Burpees to Target
1:00 rest between rounds
-Directly into
3 Rounds:
8 Bar Muscle-Ups
8 Dual Dumbbell Ground to Overhead, 50/35lb, (22.5/16kg)
8 Box Jump Overs 24/20”
1:00 minute rest between rounds
Score: Total Time Including Rest

25 minute cap
If you don’t have pull ups or bar muscle up we will scale by doing banded pull ups the first 3 rounds, or ring rows, then burpee jumping pull ups the second round
Banded bar muscle ups or a lower number of bar muscle are fine as well for the muscle up section.

Time Domain: 16:00-20:00 minutes
Time Cap: 25:00 minutes
Primary Objective: Complete each set of 3 rounds in under 10:00 minutes
Secondary Objective: Focus on a movement you have a particular challenge with and plan
to hit that with intensity, intent and planning of breaks to keep the other movements flowing
well.

The workout today has a solid dose of intensity and challenge with some volume that
should challenge even our best athletes. Due to that, we should really talk about the best
approach to tackle this workout. Even though this looks like a two part workout, it really is
a flowy 6 round workout with 1:00 minute rest between rounds and movements that
increase in challenge, but decrease in reps. The focus should be to keep each movement
to be completed within the minute which will ensure that the workout is completed in the
20:00 minute frame. We have extended the time cap to 25:00 minutes, with the caveat that
if we modify and tackle the targeted stimulus we should have no athletes reach 25:00
minutes

Warm-Up
10:00 minutes, For Quality
9/7 Calorie Row
10 Push ups (elbows locked at the top, chest and thighs touch ground at bottom, use a band around the elbows for help with a strict push up)
1 Wall Walk + :10sec Nose to Wall Hold
6/6 Single Arm Ring Rows
10 Ring V-Outs

Strength:
Bench Press
Every 2:30 minutes, 5 Sets, Complete the following:
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90%
Percentages are based on your 1-rep max Bench Press

Wod
8:00 minute AMRAP
15/12 Calorie Row
3* Wall Walks
Increase Wall Walks by 1 Rep Each Round

Primary Objective: Complete 4+ Rounds
Secondary Objective: Efficient and quick transitions. This is a fast workout with the goal of
maintaining a quick pace on the rower while staying efficient on the Wall Walks

8:00 minutes, For Quality
1:00 minute Machine of Choice (Easy pace)
5/5 World’s Greatest Stretch
10 Tall Muscle Cleans
10/10 Staggered Stance Barbell Good Morning
3-5 + 1 Pogo Jump to Vertical Jump

Strength

Strength:
Back Squat
Every 2:30 minutes, 5 Sets, Complete the following:
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90%
Percentages are based on your 1-rep max Back Squat

For Time:
27-21-15-9
Deadlifts
Front Squats
Shoulder to Overhead
Barbell: 115/75lb, (52/34kg)

The above is 75 reps of each movement. That’s a lot of volume. You will use one bar for this workout. the deadlifts and squats are meant to be on the lighter side and the shoulder to overhead will be your limiter. You should still be able to be do big sets of s2oh with the weight you pick.

Scaling 95/65 or less for weight
21,15,12,9 for the reps.
If you are lacking a good front rack position with a barbell you can do this workout with dumbbells.

Goal Time Domain:
11:00-15:00 minutes
Time Cap:
18:00 minutes
Primary Objective: Big sets on all movements. We are looking to complete each set
with less than 3 breaks per round.

Strategy: Work at a pace that you feel is sustainable from the onset as this is 75 reps of each
barbell movement and will surely pack a punch. We should have a plan of how we are moving from each movement into the other as one is meant to transition very quickly
into the next movement. This could mean doing 15, then 9, then 3 deadlifts and
performing a hang clean into the front rack or even just doing a hang squat clean into
the first Front Squat and working into the reps until you are close to 21 reps. Then
having a small break in order to perform a squat clean thruster for the final rep of front
squats and the first rep of the shoulder to overhead. This would allow you a seamless
and smooth transition through the workout if you have planned breaks and transitions
between the movements and the rounds.

Warm-Up
8:00 minute EMOM, Alternating Movements
Minute 1: 12/9 Calorie Row
Minute 2: 20/20 second Samson Stretch
Minute 3: 8 Scapular Pull-Ups + 8 Bar Kip Swings
Minute 4: 10 Med Ball Cleans + 10 Med Ball slams

Skills and Progression
Toe to Bar Technique and Efficiency
-Kip Swing, Hollow to Arch positions
-Strict Knee Raises to maximum height with active lat position
-Kipping Knee to Chest
-Alternating Toes to Target
-Kipping Toes to Target
-Alternating Toe to Bar
-Toe to Bar
****This is the progression we like to go through and a way for athletes to hit each level and keep working up until they reach their correct scaling modification for the day.*****

For Time:
15 Toes to Bar
90 Double Unders
15 Toes to Bar
60 Wall Balls (10/9ft)
15 Toes to Bar
45/36 Calorie Row
15 Toes to Bar
30 Dumbbell Facing Burpees
15 Toes to Bar
15 Devils Press
Dumbbells: 50/35
Wallball: 20/14lb

Goal Time: 18:00-23:00 minutes
Time Cap: 25:00 minutes
Primary Objective: Complete under the Cap
Secondary Objective: Keep each round on toes to bar to under 3 sets, ideally 1-2

PRO TIPS

This workout is all about pacing and understanding yourself when it comes to the
pace you need to set out at during the Toe to Bar. We are looking to maintain big
sets here and consistent sets. Each movement that comes between the sets of Toe
to Bar should be tackled with the goal of maintaining small manageable sets with
small rest periods between to allow for consistency throughout the entire shipper.
The row sandwiched in here today should be tackled at around 70-75% as it will pay
off more to push the Burpees and Devils Press coming later down the line.

*scaling options
-Lower the toes to bar to 10 reps or do 15 of one of the progressions we practiced.
-lowering the weight on anything is a good scaling option
-burpees NOT over your dumbell is a scaling option