1:30 Squat Hold
(White board brief)
3 Rounds
5 Kip Swings
5 Pull Ups
5 Font Squats with empty bar

Muscle up warm and review
5 Reps of each
Jump to Hollow
Hollow to Kip
Kip to Knees to bar
Knees to bar to open hips with pull down on bar

Clean review and warm up

5 Reps each
Clean pull from Power Position
Clean High Pull from Power Position
Power Clean
Hang clean
Squat Clean from the floor
**Warm Up to WOD weight*

:30 WOD

“Pennies”
For Time
6 Squat Cleans 225/155lbs
6 Muscle Ups
Run 400m
6 Squat Cleans 225/155lbs
6 Muscle Ups
Run 400m
6 Squat Cleans 225/155lbs
6 Muscle Ups
Run 400m
6 Squat Cleans 225/155lbs
6 Muscle Ups

20 MIN TIME CAP

To modify this WOD-

Reduce weight on Clean

Reduce number of MU

Power clean, no squat

Cool down
Childs pose

Warm Up
1:00 BANDED SCAPULA RETRACTIONS
Then
10 Burpees
50 Unbroken Wallballs (LIGHT WEIGHT)
Run 400m
10 Burpees

:10- bench review
Retract shoulder blades in and decompress down
Break at the elbows allowing the bar to descend towards the center of the chest.
Elbows track tight and close to the body.
Allow the bar to make contact with the chest.
Drive through the heels (down and away), butt stays on the bench 
Press the bar straight back to your starting position.

Strength- Find 1 Rep Max bench

Teams of 4

AMRAP 16 Minutes

200m Ski*
10 Pistols
*Waterfall style, once P1 leaves the Ski Erg the next person will start on the Ski Erg. *
Target Score 4+ rounds

Pistol Scale/Modification –
Pistol to target (bench, box etc.)
“Curtsy” Squat
Air Squats

Cool down
Sumo Squat Hold
Lying Knee to Chest Stretch

2:00 Glute Activation Steps 
200 m Run
20 Front Rack Walking Lunges w/empty bar
200 m Run
20 Duck Walk Steps

Front squat review with a PVC- 3 sets of 3

:15 after start the Strength
Find 1 rep max Front squat
You will have 20 minutes. Coach will start a 20 minutes clock. when time is up, time is up
Start with a 5-7 reps of light weight for a few sets, jump to moderate weight for 2 or 3 reps. Continue on with heavy single until you miss or your technique starts to break down

Wod
For Time
30 Deadlifts 95/65lbs
30 Hang Power Snatches 95/65lbs
30 OHS 95/65lbs
30 Bar Facing Burpees
Target Score: 8 Minutes
10 Min Time Cap
*target scores and time caps are put in place to help you get a BETTER workout.
Break this down, you are looking at 2:15 per movement to finish this wod and achieve the correct stimulus which is to basically stay moving, with moderate to moderately light weight the entire time. Most will get stuck on the overhead squat.

Cool down
Couch Stretch
Wrist Stretch

Warm Up
3 Rounds
6 Plank Transitions
8 Ring Rows
8/6 Calorie Row
6 KB Swings

Gymnastics restest
AMRAP 3 Minutes
Max Rep Strict Pull Ups
Rest 4:00
AMRAP 3 Minutes
Max Rep Push Ups

 AMRAP 15 min
You go – I go
50’ Single KB OH Walking Lunge 50/35
250M Row
Between each round 15 Syncro KB Swings
One partner will perform 50 foot OH lunge and a 250 row- then both partners perform 15 syncro KB, then partner 2 will go
*pick a weight on the kb where you can lunge mostly unbroken the entire time and do 15 unbroken kb swings.
**good example of a workout where by scaling you will achieve a better a workout AND more importantly hit the intended stimulus.

Cool down
Thread the needle and frog stretch

CROSSFIT TOTAL DAY
*Remember that the hour time limit is a factor in your CrossFit total. All 3 lifts need to be done within the hour to get a true CrossFit total number. This was not meant to go over an hour.

We are starting lifts by :10 after

Warm up
:20 ankle pumps each ankle
:20 stretch ankle on rig
:30 Hip Flow (sitting on floors, knees bent, bring both knees towards one side of his body until they both touch the floor ultimately working on internal rotation of one leg and external of the other.)

THEN 2 Rounds
10 Goblet Squats
5 Empty Bar Strict Press
5 Empty Bar Backs Squats
10 Empty Bar Goodmornings
5 Empty Bar Deadlifts
*May add weight second round*

:10 STRENGTH

CrossFit Total

Using 3 attempts sensibly for each max lift AFTER athletes have warmed up to weight needed. Recommend starting the warm up at a moderate weight, small sets 3-5 reps.

Sum total of each max lift: (In this order)

Back Squat (This will serve as the retest for the 1RM Back Squat)

Strict Press

Deadlift

How should athletes split their time?

Back Squats – 15 min

Strict Press – 10 min

Deadlift – 15 min