2 Sets, For Quality:
30 second Passive Hang
10 Banded Pull-Aparts
5 Ring Push-Ups
10 Banded Glute Bridge Marches
5/5 Lateral Box Step-Down

Strength:
Bench Press
Every 90 seconds, 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 80%
Set 5: 1 Rep @ 85%
Set 6: 1 Rep @ 90%

Wod
For Time:
10-9-8-7-6-5-4-3-2-1
Unbroken Chest to Bar Pull-Ups
*7 Box Jump Overs 24/20” after each set
If you are still working on pull ups go for strict banded or toenail assisted
If you might not have unbroken sets of these pull ups, do your best to try and hold onto the bar. if you drop, finish out with fast singles.

OR OR OR OR OR
10-9-8-7-6-5-4-3-2-1
Unbroken Strict Pull-Ups
*6 Dual Kettlebell Front Rack Step-Ups Each Set 24/20

Time Domain: 6:00-9:00 minutes
Time Cap: 10:00
Primary Objective: Unbroken Chest to Bar Pull-Ups, limiting time jumping back up to
the bar.
Secondary Objective: Push to be quick on the box even if you will need a little more
time jumping back up to the bar. Practice efficiency and rhythm here.

3 Sets, For Quality
30 second Jump Rope Practice
8 Walking Inchworm to Hollow
10 Alternating Dead-Bugs
12 Plank Shoulder Taps
14 Second Ice Skater Hops

Gymnastics Skills Acquisition / Play
Freestanding Hold Drills and Skills- please read past this if you don’t want to go upside-down. There is other options
4 Sets
1:00 minute : Accumulated Handstand Hold
1:00 minute: Rest
Scale:
-Block Assist Freestanding Handstand Hold
-Box Piked Handstand Hold
-Wall Facing Handstand Hold

-not upside down.
4 sets- barbell or dumbbell overhead lockout, try for 4 sets of a minute each OR single arm walking bottoms up KB hold 4 sets of 200 feet switching arms at 100 feet

The goal here today is to find an option that allows you to build some good practice in
and have some fun playtime prior to the main workout of the day. Skill acquisition and
practice / playtime is essential to the development of an athlete as well as to keep the
brain and body active as we age. Have fun and get after it!

WOD
For Time
***25 Burpees to Target 9/8ft
50 Abmat Sit-Ups
10 Wall Walks (or 100 foot hs walk)
100 Double Unders
10 Wall Walks (or 100 foot hs walk)
50 Abmat Sit-Ups
***25 Burpees to Target 9/8ft

***Burpees to Target = First Set, right side to the wall, second set, left side to the wall.
9ft Target if you are 5’11 or Taller, 8ft Target if you are 5’11 or Shorter
***We can sub in SOME (not 100 for anyone) ghds

wall walk scale-
50 to 100 foot seal walks OR walk less distance up the wall OR 40 Strict DB presses

Burpees to wall OR RIG POLE target

Burpees to a High Target on the Wall or rig pole (the small wall ball target is 9 feet)

• Begin in a standing position, facing the wall, with your feet shoulder-width apart.
• Drop into a burpee by bending your knees, placing your hands on the ground in front of you, and kicking
  your feet back and landing with your chest to deck.
• Explode upward through a dynamic push-up, using your hip drive to thrust your body off the ground.
• Jump and extend your body and one arm to reach and touch the designated target on the wall. Ensure
  you fully extend your body while reaching for the target.

Warm-Up
2 Sets, For Quality
1:00 minute Cardio Choice
10 Deep Squat Thoracic Rotations
15 Banded Good Mornings
10 Medball Cleans
5 broad jumps

Squat Waves- We will give you plenty of time to warm up to your first percentage.

Back Squat
Every 2:00 minutes, 9 Total Sets ( 3 Waves) 18:00 minutes
Set 1: 5 Reps @ 77-80-82%
Set 2: 3 Reps @ 80-82-85%
Set 3: 1 Rep @ 82-85-87%
Percentages are all based on your 1-rep max Back Squat.
You can follow along with the set percentages or you’re able to increase upon the loads
from the previous session by 5-10 lb or depending on how you feel today.
Remember, one set will consists of all 9 reps

When performing the back squat, begin by positioning your feet shoulder-width apart
with your toes slightly turned out, establishing a stable base. Place the barbell across
your upper back, avoiding resting it on your neck, and choose between a high or low bar
position based on your comfort and squatting style. Grip the bar just outside your
shoulders, keeping your wrists straight.
Before lifting the bar out of the rack, take a deep breath, brace your core, and stand up
straight with your shoulders back, ensuring the bar is securely resting on your back.
Initiate the squat by pushing your hips back and bending your knees simultaneously,
aiming to lower yourself until your hip crease is below the knee joint.

wod
9:00 minute AMRAP
9 Deadlifts 225/155lb, (102/70kg)
18 Wall Balls 20/14lb, (9/6kg), 10/9ft

Primary Objective: Complete each movement unbroken
Secondary Objective: Complete 6+ Rounds

Sunday Funday- Teams of 2
Wod 1
8 Minutes Amrap
Run 800 (both partners)
In the remaining time as many reps as possible of cleans 185/135 or 155/115 or 135/95 or 95/65

Wod 2-
8 minute amrap, split how you want
10 Burpees over bar
20/15 cals bike or ski
30 air squats

Wod 3 for time, split how want
60 cal row
40 sandbag step ups 100/75 or 75/50 or 50/30
10 rope climbs
100 wall balls

8am Endurance
9am Barbell Beatdown test workouts with Cotee River CrossFit

8am
In Teams of 3
300 Calorie Echo Bike
5k Run
Time Cap: 40:00 minutes
Time Domain: Goal 20:00-30:00 minutes
Scaling the Bike based on team composition
M/M/M = 300 Calories
F/F/F = 210 Calories
M/M/F = 270 Calories
F/F/M = 240 Calories

Format: One partner will work on completing the bike calories. Another partner will be
running. The third partner gets to rest. Teams can switch between stations as desired.
Strategy: Before starting, strategize with your team on how to break up the run. Options
include 200m, 400m, 500m, or 1000m sections. Choose based on your team’s strengths
and endurance levels.
Echo Bike strategy: The two non-running partners should alternate on the bike to rack up
calories. Short, intense bursts on the bike may be more effective than longer, slower stints.
Keep transitions quick and efficient to maximize calorie burning.

9am CrossFit
There will be two test workouts for barbell beatdown. Partner workouts
one is shoulder to overhead and pull up workout and the other is a max lift