Warm up
2 Minute Ski
THEN (:30 holds on the following)
Hollow hold with feet tucked in and arms reaching forward toward feet
Hollow hold bringing knees toward chest arms still extended
Hollow hold with legs extended straight up
Hollow hold while slowly transitioning to legs and arms extended fully
Arch hold with arms straight by ears, glutes tight and feet together
Gator Rolls – From Hollow to Arch
Straight into
2 Beat Swings
2 Beat Swings + Toes to target
Gradually work up to TTB

Quick Coach lead Clean and Jerk progressions


WOD
5 rounds for time
200m run
5 Deadlifts 135/95
6 clean and jerk 135/95
7 toes to bar
Target Score – 10 minutes (that’s fast)
Time Cap -16 Minutes

AMRAP 12 Minutes
30 Wallballs
5, 10, 15, 20, 25… Power Cleans 135/95 At 6 minutes ADD WEIGHT 185/125

Teams of 2
50 Cal Ski
60 Pull Ups
50 Box Jump Overs
30 Synchronized DB Squats
50 Burpees

Wod 3
5 Minutes max reps or distance, pick one, Teams of 2
Handstand walk
HSPU
Wall Walk
Box HSPU

Endurance. Teams of 2!
Pick a rower a ski erg. your team will stay on that machine the entire workout. Challenge yourself. Pick your toughest machine.

Run 800 with a rope
1500m
Run 800 with a rope
1500m
run 800 with a rope
1500m
run 800 with a rope
*scaling would be 1000 meter machine

9am CrossFit
Warm up- Coaches Choice
For Time
20 Rounds as a team, alternating movements with a partner: 30 minute cap
6 Ring Dips
10 OH Squats 115/75lbs
14/10 Calorie Air Bike
*you are alternating MOVEMENTS not ROUNDS. so
p1-dips
p2-ohs
p1-bike
p2 dips
p1 ohs
Get it??
Good
****

Friday 10/28

Warm Up

2 Rounds

:30 Dead Hang

6 Box Step Ups

10 Good Mornings

50-Foot Crab Walk

:10 Review BMU

2 Beat Swings

2 Beat Swings + Pull Up

2 Beat Swings + C2B

2 Beat Swing + Hips to Bar

2 Beat Swing + BMU

Remember your LAT activation. Actively push down on the bar in your hollow.

Maintain STRAIGHT legs in both the Arch and Hollow

:20 Skill

10 MIN CAP ON ALL OPTIONS

Option 1:

10-9-8-7-6-5-4-3-2-1

Unbroken Bar Muscle Ups

Option 2:

FOR TIME

5-4-4-3-3-3-3-2-2-1

Bar Muscle Ups (NOT unbroken)

Rest :30 after each set

Option 3:

Every :30 for 10 Minutes

1-2 BMU, Jumping BMU or BMU Kips

:40 WOD

AMRAP 10 Minutes

10 Burpee Box Jump Overs 24/20”

10 Deadlifts 255/155

Thursday 10/27

Warm Up

3 Rounds

25 Doubles/Single

10 Good for Yous (Lunge+ Lunge + Squat)

50-foot Duck Walk

:10 REVIEW

Barbell Warm Up with Coach

:15 Strength

SQUAT CLEAN

x3 Power Position

1×3 Hang (above the knee)

1×3 Tempo Pull Squat Cleans

Then (Squat Cleans, no tempo)

4 reps @ 65%

3 @ 70%

2 @ 75%

 4 @ 70%

3 @ 75%

 2 @ 80%

4 @ 75%

3 @ 80%

 2 @ 85%

Cool Down

Pigeon

Lizard