Tuesday 10/4
WARM UP
200M run
REST :30 seconds
400M run
REST :30 seconds
600M run

:10 REVIEW
Pull Ups
C2B
BMU
:20 SKILL
EMOM 3 Minutes
2-4 Pull Ups
6 Unweighted Step Ups
Right into
EMOM 3 Minutes
2-4 Chest to Bar Pull Ups
6 Unweighted Step Ups
Right into
EMOM 3 Minutes
1-2 Bar Muscle Ups
6 Unweighted Step Ups, with workout weight



:35 WOD
FOR TIME *if scaling to all pull ups Please reduce reps to 5-10-15 per round. this is a lot of pull ups.
Ring rows can be very difficult if your feet are way out in front of you. Switch to ring rows before shredding your hands please.
10 Pull Ups
20 S-DB Box Step ups
15 Pull Ups
15 S-DB Box Step ups
20 Pull Ups
20 S-DB Box Step ups
10 C2B
20 S-DB Box Step ups
15 C2B
20 S-DB Box Step ups
20 C2B
20 S-DB Box Step ups
10 BMU
20 S-DB Box Step ups
15 BMU
20 S-DB Box Step ups
20 BMU
20 S-DB Box Step ups
15 Min Cap
Step Ups 50/35lb to 24’ 20’ box

Scaling-
Jumping Pull Ups > Band Assisted Pull ups or Ring Rows > Unassisted pull ups
You may reduce the gymnastics progression reps from 10-15-20 to something like 5-10-15
COOL DOWN
Thread the needle
Lizard

Today starts a new cycle! The focus lift is the squat clean. Do not miss today!
We are basing a lot of our numbers off this lift today.
WARM UP
3:00 Machine
Then Coach Lead Barbell Warm Up
5 Clean High Pull from Power Position
5 Power Position Clean
5 Hang Clean
5 Front Squats
5 Squat Clean

15 STRENGTH
Lifting Test
1×3 Power Position Squat Clean
1×3 Hang Squat Clean (at knee)
1×3 Tempo Pull Squat Clean
Then,
Find a 1RM Squat Clean
Then,
1-3 sets of 3 @ 70% of the 1RM you just found (Drop and reset between reps)

:50 MOBILITY
EMOM 6 Minutes (alternate sides each round)
Couch Stretch
Pigeon
Squat Hold

Warm up- Coaches Choice

Teams of 2
Wod 1-
Split how you want
10 Minutes
8 Pull ups
12 Push pushs
16 Squats

Wod 2-
12 Minutes alternating rounds
8 Bear hug Sand bag squats 100/75
Run 100 (out back to door to dumpster
4 sand bag cleans

Wod-3
6 Minutes-
split how you want
as many rounds of DT as possible WITH DUMBBELLS 50/35
1 round of DT is
12 Deadlifts
9 hang power cleans
6 Shoulder to overhead


*** Five minutes rest between rounds…
*** extra work. Anyone down for a clean ladder like we used to do back in the day

Endurance.
All running
***the exact distance doesnt matter. we are running to a point and turning around.
this is partners. you go and i go
8×200 (to the fence, 4 each person, you go i go)
6×400 (to the old 400, 3 each. you go i go)
2×800 (to the old 800, 1 each)
6×400
8×200

Weightlifting at 9am

Crossfit at 9am
AMRAP 6 Minutes Alt. Rounds with a partner
3 Farmer’s Carry Shuttle Runs w/ S-DB*
10 Wall Balls

wod
For Time, Alternating rounds w/ a partner:
6 Farmer’s Carry Shuttle Runs 50s/35s
50 Wallballs 20/14lbs
6 Farmer’s Carry Shuttle Runs 50s/35s
40 Wallballs 20/14lbs
6 Farmer’s Carry Shuttle Runs 50s/35s
30 Wallballs 20/14lbs
6 Farmer’s Carry Shuttle Runs 50s/35s
20 Wallballs 20/14lbs
6 Farmer’s Carry Shuttle Runs 50s/35s
10 Wallballs 20/14lbs

1 Shuttle Run = 25′ out and 25′ back

Parter 1 performs 6 and 50,
then partner 2 performs 6 and 50.
Then P1 performs 6 and 40,
then P2 performs 6 and 40, etc.
So you will have lots of rest so treat your section as short spring workouts

CONDITIONING
Feel: Gas
Pacing: Sustain/Reach Target Score: 18-25 Minutes
Firebreather Score: Sub-18 Minutes
Scaling:
^–   Shuttle Run: Reduce the loading if necessary, but be cautious about over
scaling the movement. Only substitute shuttle runs in the instance of injury. Scale is 300m Row
^–   Wallballs: Shouldn’t ever exceed 3 sets.
Coach Focus: Athletes should be able to perform their 5 shuttle runs unbroken every round other than maybe the final 2 rounds. Overall, 5 shuttle runs should not exceed :75 at absolute worst, but should be closer to :50-60. Athletes need a wallball they can perform 30 reps with unbroken when fresh.

Friday September 30th
OPEN GYM FROM 8am to 10am. The workouts are the Friday Night Throwdown workouts!

Still Planning on Friday Night Throwdown is tonight from 5pm to 9pm

Volunteers and staff only after 11am. No open gym after 11. Competitors and most volunteers will start showing up around 3pm.
Thanks!

Friday 9/30 Warm Ups AMRAP 5 Min

5 Push Ups

10 Jumping Air Squats 5 Burpees

10 Jumping Air Squats

:10 Bench Review

Knuckles UP for your bench press!

Upper back and Glutes maintain contact throughout the skill.

:15 Strength:

Find a 1RM Bench Press

:40 WOD:

For Time 40-30-20

Bar Facing Burpees

Wallballs 20/14lbs

Rx Bar Facing Burpee: “jump” is required over bar. Meaning both feet off the ground at the same time.

Scaled Bar Facing Burpee: Stepover allowed.

Time Cap: 12 Min

Target Score: Faster than/more reps than test week. If this is an athlete’s first

time, goal is to finish both 30/30. You should feel GASsED.

:55 Cool Down

Childs Pose w/ hands on bench
Knees to Chest