8am Endurance, 9am crossfit and weightlifting
8am
40 minutes emomTeams of 4- Switch every 2 minutes
Station 1-row for 2 minutes
station 2-100m sandbag bearhub carry (you will get a little rest on this round)
station 3-ski for 2 minutes
station 4-burpees box step overs



9am Crossfit
Warm-Up
3 Sets, For Quality 
1:00 Cardio Choice 
10 Hollow Rocks
10 V-Ups
10 second Hollow Hold 
5/5 Single Arm Rotational Ring Rows

Conditioning 
“Five Guys” 
Every 8:00 x 4 Sets
500/450m Row 
10 Alternating Dumbbell Hang Snatch
20 Box Jumps 
10 Alternating Dumbbell Hang Clean and Jerk
20 Single Dumbbell Step-Overs 

Box: 24/20’’ 
Dumbbell: 35/25lb, 15/12kg
Primary Objective: Complete each set as fast as possible
Secondary Objective: Consistency across sets
Stimulus: Muscular Endurance
RPE: 8/10

Regular classes the morning. Clean o ween event in the evening. Come out even if you don’t want to participate! we’ll have food. I’ll have some rowers and sandbags set out for the evening if you want to get a little crossfit-ish workout in. Warm up for clean o ween from about 4:30 to 5:15. First lift at 5:30 sharp. Com

Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps

Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Overhead Squat
– Squat Snatch

Then add loads, bar should be off the floor now

From the Floor x 2
– Snatch Lift Off to Knee
– Segmented Squat Snatch (Below Knee)
– Low Hang Squat Snatch

Then Complex @ Real Speed, Building to Starting Loads

Weightlifting
Squat Snatch Complex
Every 2:00 x 5 Sets
1 Segmented Snatch
2 Low Hang Snatch

Perform @ 75%+ of 1RM Snatch
Segmented Snatch will have us pause just below the knee, before hitting the Snatch, then we will move back to the low hang position to perform two more low hang Snatches.

*Snatches may be done as a Squat Snatch or Power Snatch, whichever allows for the best technique and most viable catching position

“I Let Him Go”
For Time
10-8-6-4-2
Strict Handstand Push-Ups
Deadlifts 
*10 Toe to Bar to Finish Each Round
Barbell: 275/185lb, 125/84kg

% on Deadlift should be no higher than 70% of 1RM

Level 2:
For Time
10-8-6-4-2
Handstand Push-Ups
Deadlifts
*10 Alternating Toe to Bar to Finish Each Round
Barbell: 225/155lb, 102/70kg
% on Deadlift should be no higher than 70% of 1RM

Level 1:
For Time
10-8-6-4-2
Kneeling Box Piked Handstand Push-Ups
Deadlifts 
*10 Hanging Knee Raises to Finish Each Round
Barbell: 95/65lb, 43/30kg
% on Deadlift should be no higher than 70% of 1RM

Goal Time Domain: 6:00-8:00

Time Cap: 12:00

Primary Objective: Completing each set of Handstand Push-Ups in 2 sets or less

Secondary Objective: Unbroken Deadlift reps

Stimulus: Mixed Strength Stamina Work

RPE: 8/10

Notes: We are working into a fun triplet here with the focus on a “Diane” feel of a workout with the goal of pushing the pace on the gymnastics components before setting up for a solid set of a challenging unbroken load on the Deadlifts today. The added midline fatigue from holding the strict position overhead as well as the midline control and bracing on the Deadlifts will add an extra element here to take into consideration. The first few sets should be held close to 90 seconds a round before trying to complete each subsequent round as close to 1:00 on the clock.

Warm-Up

8:00 EMOM
min 1: 40 sec Row
min 2: 40 sec Alternating Mountain Climber Lunges
min 3: 20 sec Scap Pull-Ups + 20 sec Bar Kip Swings
min 4: 40 sec Alternating Cossack Squats with 1 sec Pause

Then..
Spend 5 minutes getting to starting weights on the bar for the Back Squat

Ideally as
– 5 Empty Barbell Reps
– 3 Reps @ 50%
– 3 Reps @ 60%
– 2-3 Reps @ 70%
– Then working load on bar for first set

Strength

Back Squat
Every 3:00 x 4 Sets
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 80%
5 Reps @ 85%

% Based on 1RM Back Squat. Each set here should be a challenging working set with the focus on finishing on a heavy 5 for the day.

Workout looks confusing but its not. the goal is to row for cals BUT every 2:00 including 0:00 you will do 10 chest to bars and 8 front rack reverse lunges.

“I’ll be back!”
10:00 AMRAP
Row for Calories
On the 2:00, Starting @ 0:00
10 Chest to Bar Pull-Ups
8 Front Rack Reverse Lunge
Barbell: 135/95lb, 61/43kg
Barbell suggested loading @ 40% of Front Squat

Level 2:
10:00 AMRAP
Row for Calories
On the 2:00, Starting @ 0:00
10 Pull-Ups
8 Front Rack Reverse Lunge
Barbell: 95/65lb, 43/30kg

Level 1:
10:00 AMRAP
Row for Calories
10 Jumping Pull-Ups
8 Goblet Reverse Lunges
Kettlebell: 35/18lb, 16/8kg

Goal: 150/120 Calories

Primary Objective: Complete each set of Chest to Bar Pull-Ups in 2 sets

Secondary Objective: Get to the rower with more than 1:00 remaining

Stimulus: Quad + Lat Stamina

RPE: 9/

Notes: This workout will start on the Chest to Bar with the focus on a quick set before moving to the barbell for our Front Rack Reverse Lunges. The goal here is to keep the chest to bar to 2 sets or less and the Front Rack Reverse Lunges unbroken before making our way back to the Rower. We are looking for consistent pacing and movements across with the goal of completing 15/12 calories on the Rower to finish each 2:00 segment.

Warm-Up:

400m Run
2 Sets
10 Alternating Single Arm Kettlebell Deadlifts
10 Alternating Box Step-Ups
10/10 Single Leg Glute Bridge
10/10 Banded Psoas March
30 seconds Wall Lean March

“Get to the Chopper!”
3 Rounds for Time
800m Run
30 American Kettlebell Swings
30-20-10 Burpee Box Jumps
Kettlebell: 53/35lb, 24/16kg

Level 2:
3 Rounds for Time
800m Run
30 American Kettlebell Swings
20-15-10 Burpee Box Jumps
Kettlebell: 44/26lb, 20/12kg
Box: 24/20”

Level 1:
3 Rounds for Time
600m Run
30 Russian Kettlebell Swings
20-15-10  Burpee Box Step-Ups
Kettlebell: 35/18lb, 16/8kg
Box: 24/20”

Goal Time Domain: 20:00-30:00

Time Cap: 35:00

Primary Objective: Complete the workout in under or as close to 30 minutes as possible.

Secondary Objective: Maintain a pace on the Burpee Box Jumps that stays consistent from rounds 1-3 with the added goal of finishing fast.

Stimulus: Leg Stamina / Aerobic Steady State

RPE: 8/10

Notes: This workout is meant to be a long grinder of a workout with the goal of increasing our capacity to retest “Big Kelly” in a couple weeks. Remember that we are going to need to pace out the runs so that we can move right into the KBS with little to no break and then find a pacing and rhythm on Burpee Box Jump Overs that allows for an increase in pace and speed going into the final round of 10 reps .

PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose

Warm-Up

2-3 Sets, For Quality
1:00 Cardio Choice
10 second Hollow Hold
10 Tuck Ups
2 Wall Walks + 20 second Nose to Wall Handstand Hold
5/5 Bottoms Up Kettlebell Press
5/5 Kettlebell Windmill

Barbell Primer:
3 Sets, Building weights as primer prior
2 Pause Dip Drive (2sec in Dip) + 2 Pause Split Jerk (3 sec in catch)
2 Split Jerk, Focus on control in catch and recovery by bringing your front foot back to you and your back foot forward as you bring your feet back in line with your hips to finish the lift

Weightlifting

Split Jerk
Every 90 seconds x 6 Sets
2 Reps @ 75%+

Stay vertical on the dip and drive while keeping the bar high on the chest in a quality front rack position. Focus on pressing under the bar with a firm lockout at the elbow. Tighten the core and then bring the feet back together on the recovery while still pressing into the barbell.

“He Had to Split”
For Time:
6-12-18-24
Dual Dumbbell Push Press
Abmat Sit-Ups
Dumbbells: 2x (50/35lb, 22.5/15kg)

Level 2 and 1, adjust DB weight
Goal Time Domain: 5:00-7:00
Time Cap: 10:00

Primary Objective: Complete each set of Abmat Sit-Ups Unbroken
Secondary Objective: Keep all sets of the Dumbbell Push Press to 3 sets or less
Stimulus: Midline Conditioning and Overhead Press Muscular Endurance
RPE: 7/10

Notes: The goal today is to work on staying fast on the Dumbbell Push Press, locking our strong overhead with midline control throughout and biceps covering the ears with dumbbells over midline. Each set of Abmat Sit-Ups should be done quickly with the focus on fast repetitions, touching full overhead then touching the toes on each rep.
PRVN Recovery #2

1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5 Side Lying Thoracic Rotations