1:00 Front Rack Elbow Pointers
1:00 Squat Hold
-Then-
3 rounds
12/10 Calorie Machine
10 Empty Bar Front Squats
10/8 Calorie Machine
6 Hang Squat Cleans
8/6 Calorie Machine
4 Squat Cleans, light weight

Strength- Build up to your 80 for the wod

Wod
AMRAP 21 Minutes
12/10 Calorie Machine
40 Double Unders
1 Squat Clean @ 80%+
Rest 1:00
May add weight each round if it feels and looks good.

*If you are an athlete who made it quarter finals, lighten the load to 60 percent if you feel like, you have 4 workouts coming up to do this week.

Feel: Gas

Pacing: Reach

Target Score: 7 Rounds

Firebreather Score: 10+ Rounds

Scaling

• Machine: Sub with any other machine, should not exceed :30. 100m Run is a comparable substitute if the weather permits or if additional logistics are needed.
• Double Unders: Should not exceed :30 of practice each round
• Squat Clean: Should be heavy but not something an athlete would fail repeatedly. Use the perceived difficulty of 8 out of 10 for athletes without accurate 1RM data.

Coach Focus: Warm up should be spent getting athletes mobile and ready to clean heavy. Athletes do not need to be sprinting the first two movements, but rounds should never take more than 2:00 to complete (not including rest). Athletes may get as heavy as they like assuming sound mechanics.

Additional Notes/Resources: Note the change in workout for athletes looking to compete in the CrossFit Games Quarter Finals that can be found within the workout cell to the left.

7 Minutes Slow Amrap
5 pull ups
10 push ups
15 squats
5 cals on machine that you are using for the wod

Strength
Coach will set clock and you will have 5 minutes to warm up to your first set of squats that will be at 60 percent
EMOM 10 Minutes
2 Pause Back Squats AHAP
Start around 60% and add weight each round. Pause for a full 1-second at the bottom.

Wod
4 Rounds
10 Push ups
15 Toes to Bar
14/10 cals ski or row

AMRAP 5 Minutes
8 Medball Squat Cleans
8 Empty Bar Hang Power Snatch
20 Single Unders
:15 Plank Hold

Grab a barbell
As group go through drill
Whether your snatch is 225 or 25 EVERYONE can benefit from doing tempo positional work. If you think you can’t…. I feel bad for you.
Together with and empty bar
15 snatch grip deadlifts
15 Knee to power position transitions at 2-3 second tempo
10 tempos from the floor to power (you are putting the 2 together.

Strength
Every 3 Minutes for 15 Minutes
3 Tempo (tempo is 5 seconds) Pull Power Snatches

Tempo Pull Squat Snatch How To (note that the video is for squat snatches, however the tempo pull idea remains the same for today’s power snatches).


Wod
10 Rounds
15 Wallballs
20/14lbs Rest as little as needed between sets. Set must be unbroken to count.
**Looks like the WOD Karen right. Same volume, but we are focusing on sets of 15.
**Rest as needed to finish 15 unbroken, keep track of reps and rounds, don’t shave reps, it’s lame.
**For some of you “rest as needed” might mean 1 or 2 seconds. That’s fine, but if you miss a set of 15 you have to do that over so be smart.
**breaking every 15 is required even if you can do 100+ wall balls unbroken.
**if you break out a set over 15, just to try to finish faster, its a 10 burpee penalty, stick to the script.

Feel: Cardio

Pacing: Sustain

Target Score: Sub-8 Minutes

Firebreather Score: Sub-5 Minutes

Scaling

• Wallball: Reduce the weight of the ball before reducing rounds or reps. All athletes should be able to finish their appropriately scaled version of the workout.

Coach Focus: The benchmark “Karen” can be an extremely daunting workout for someone who does not enjoy wall balls and the goal today is to help them “chunk out” the workout into bite-size chunks that allow them to stay moving quicker from start to finish. Your best athlete, the ones who have a high level of fitness and/or love wall balls, should be told to rest as little as possible and see how fast they can do their 10 sets. Help athletes succeed today with their workout vs. reaching and coming up short today.

9am Sunday Funday
Teams of 2
Wod 1
12 Minute Amrap You go, I go
5 deadlifts 225/155
5 Burpees over bar
100m run

Wod 2-
10 Minutes split how you want
60 Doubles (sub 2 to 1 singles)
28 Wall Balls

Wod 3
3000 M row or ski for time, split how you want

Endurance
Teams of 4
5 rounds each
2 minutes per station
SKi
bike
row
rest

Rest 3 Minutes as a team after the last person finishes
Then 4 round each
30 seconds per station
Ski
Bike
Row
NO REST.
when person finished the row they immediately go to the ski.

9am
Warm up

AMRAP 10 Minutes w/partner (All Movements performed at together)
100m Run
10 Spiderman Lunges
100m Run
10 Empty Bar Thrusters
100m Run
10 Ring Rows

For Time with a Partner:
Run 400m, together
100 Jumping Lunges (split)
Run 400m, together
100 Thrusters 75/55lbs (split)
Run 400m, together
30 Muscle ups (split)
Run 400m, together

Feel: Cardio

Pacing: Sustain

Target Score: 20-25 Minutes

Firebreather Score: Sub-16 Minutes

Scaling

• Run: Should not exceed 2:30 to complete or the distance should be shortened. Machine is 500m Row/Ski or 1,000m Bike. If needed, athletes may use different machines so they are still moving at the same time.
• Jumping Lunges: Can be stationary lunges for athletes who cannot perform this ballistic movement or scaled to jump squats/air squats for athletes who struggle with single leg strength
• Thrusters: Athletes should be able to perform at least 15 reps when fresh with their barbell.
• Muscle Ups: May be performed on the bar (they are written as ring). Scale Muscle ups to jumping muscle ups, low ring muscle ups, burpee pull ups, or any challenging pulling movement. May also reduce reps.

Coach Focus: At most, this workout should be capped at 25 minutes (10 minutes of running, plus 5 minutes for each non-running movement) but some teams may finish in closer to 15. Remind athletes that in a partner workout like this that it is good to break things up early and often to keep the intensity high