8am Endurance
Little longer time domains today with a longer rest. these are not sprints but you can push the pace since you a get a 2 minutes rest every 4 minutes
Teams of 3- 40 min as many cals as possible
Partner 1- row 2 minutes
Partner 2 bike 2 minutes
Partner 3 rest
switch spots every 2 minutes
Row goes to bike
Bike goes to rest
rest goes to row

9am crossfit
Teams of 2

Teams of 2- split as evenly as possible- 35 minute cap
2000/1750m Row or ski
200 Wall Balls (20/14) (scale weight if needed)
2000/1750m Row or ski
100 Dumbbell Box Step Ups (24/20)(50s/35s) (can use single DB to scale)
2000/1750m Row or ski
**If there are enough machines you can alternate machines. COMMUNICATE! don’t just jump on an open machine because it’s open. some might have been planning to use it.

Options for scaling
1500M
150 Wall balls (scale number and weight)
1500m
75 step ups
1500M

Friday 1/13
Warm Up
3 Min Bike (:30 moderate, :30 fast)
-Barbell Progressions-
Clean High Pull (Power Position)
Clean (Power position)
Hang Clean
Clean (from the shin)
Strict Press
Push Press
Push Jerk
Split Jerk
Hollow Hold Progressions – holding each step :30 seconds
Kip Swings
Pull Ups
C2B Pull Ups
** WARM UP WEIGHTS FOR BARBELL MOVEMENTS AND RMU/BMU**


:25 WOD
For Time with a partner, split anyhow:
100 Clean and Jerks 135/95lbs
100 Chest to Bar Pull Ups
100 Power Snatches 135/95lbs
40 Ring Muscle Ups
One athlete works at at time.
30 minute cap
Feel: Gas
Pacing: Sustain
Target Score: All teams get some muscle up reps
Firebreather Score: Complete the workout in under 30 minutes
Scaling:
– Clean and Jerks: Should not exceed 8 minutes to complete, (13 reps per
minute)
– Chest to Bar: Should not exceed 8 Minutes to complete, (13 reps per
minute)
– Snatches: Should not exceed 8 minutes to complete, (13 reps per
minute)
– Muscle Ups: Should have approximate 6 minutes to accumulate reps.
Scale with most difficult pulling gymnastic movement including bar
muscle ups. If athletes will be doing chest to bar pull ups in this section
of the workout, they should be doing an “easier” movement instead of
chest to bar as the second movement

Thursday 1/12
Warm Up
2 Rounds
50 Single Unders or 50 Double Unders
8 DB Squat Clean Thrusters
200m Row

: 15 Strength
In Teams of 3:
AMRAP 4 Minutes x 3
1 Split Jerk
Rest 1:00 between AMRAPs
Rx: 185/125, 225/155lbs, 245/165lbs
Intermediate: 135/95lbs, 165/115lbs,
185/125lbs
Scaled: Weights to be decided by athletes/coaches
Teams rotate 1 athlete at a time. The score is total reps completed.

:40 WOD
For Time
25 Double DB Power Cleans 50s/35s
75 Double Unders
35 DB Shoulder to OH 50s/35s
75 Double Unders
25 Double DB Power Cleans 50s/35s
Feel: Muscle Overload
Pacing: Sustain
Target score: 6-8 minutes
Time cap: 10 minutes
Scaling:
– DB Power Clean: Should not exceed 3 sets. Reduce DB weight before
reps.
– Double Unders: :60 Practice for everyone who is developing or doesn’t
have double unders just yet.
– S2OH: Should not exceed 4 Sets. Reduce DB weight before Reps.
:55
1:00 Foam roll calf
Couch Stretch
Lizard

Wednesday 1/11
Warm Up
AMRAP 7 Minutes
Row 15/12 Calories
5 Shuttle Runs
Rest :30

:15 Skill
Teams of 2 – EMOM 10 min
Yoke carry with partner. One partner works while the other rests. Switching every minute.
Yoke carry is 50 feet out and back.


n:30 WOD
AMRAP 3 Minutes x 6
40/32 Calorie Row
Max Shuttle Runs in remaining time
Rest 2:00
1 shuttle = 25′ out and back. If you are
halfway through a shuttle run at the
end of an interval, complete the
shuttle run and count it.
Score is total shuttle runs.
Feel: Cardio
Pacing: SustainTarget Score: 5+ shuttle runs per round
Firebreather: 8+ shuttle runs per round
Scaling:
– Row: Air bike/C2 Bike calories: 35/26. Should not exceed 2:30 to complete the
prescribed calories.
– Shuttle Run: Max Calories on a machine different from the buy-in machine

Tuesday 1/10
Warm Up
On a 7 Minute Clock
Run 400m
30 Jumping Lunges
20 “½ American” KBS
Max Freestanding HS Hold in Remaining Time
:15 Skill

Alternating EMOM
12 Minutes
Even minutes
1 Repeatable set of Kipping or Strict HSPU

odd minutes
1 Repeatable set of Pike HSPU
Athletes who can perform both strict and
kipping HSPU may choose based on
weaknesses, 3 rep minimum.
Athletes who cannot yet perform kipping
HSPU with their hands/head on the same
plane perform pike HSPU.
Athletes not going upside down, do DB presses


:35 WOD
AMRAP 11 Minutes15 Bar Facing Burpees
15 Deadlifts 185/125lbs
12 Bar Facing Burpees
12 Deadlifts 185/125lbs
9 Bar Facing Burpees
9 Deadlifts 185/125lbs
Feel: Gas
Pacing: Sustain
Target Score: 2-3 rounds
Scaling:
– BFB: Allow a step-over for scaled athletes, other than that sorry you gotta do
em ̄ \_(ツ)_/ ̄
– Deadlift: The lighter bar to allow for bigger and more consistent sets. Athletes may
intentionally break up sets as a strategy, but when fresh athletes should
confidently be able to move their weight for a set of 20+. Barbell should not
exceed 50% of the athlete’s 1RM.
:55 Cool Down
1:00 Childs Pose
1:00 Foam roll back
1:00 Foam roll la