1:30 Shoulder Swimmers
2 Rounds
200m Row/Ski Erg
14 Light DB Push Press
7 Burpees

Strength
EMOM 9 Minutes
1 Jerk Dip + 1 Split Jerk Start light and build if mechanics are sound.

“21.1”
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

Scaled version: Scaled Wall Walks and Single Unders
Justin Medeiros: 11:31
Hunter Wood: 14:18
Brady Fluet: 13:39

Pigeon Stretch 2:00 each side
Then
AMRAP 4:00
20 Light DB Clusters (to the floor)
Max Distance machine in remaining time
Then,4-way Banded Glute Activation,

Strength
Back Squat
5×5 @ 92.5% 5RM from test week
All sets are at the same weight.

Rest 2-4 minutes between sets. The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week. As the percentages get heavier, focus on maintaining good positions with minimal grinding.

On a 10 Minute clock or for 3-5 rounds:
16 Farmer’s Hold Walking Lunge Steps, heavy
:30 Copenhagen hold per leg 1
5 Seated Double KB Strict Press, light

Whats a copenhagen hold? Here’s the link
https://www.youtube.com/watch?v=CjinhqRzcaY

20 Banded Good Mornings
20 Banded Pull Aparts
Then
3 Rounds
Row 150m
10 Hang Squat Clean & Split Jerks*
5 Strict Pull Ups

Take the next 15 minutes to work on your clean and split jerk

then

Wod

With a partner, alternating full rounds*
AMRAP 30 Minutes
Row 300m
2 Squat Clean and Split Jerk @ 70-80% 1RM
1 Rope Climb
*The first 15 minutes are performed as written. The second 15 minutes are performed in reverse order. Weights may change from round to round as needed. If an athlete is in the middle of a round at the 15:00 mark, complete that round and then reverse order beginning on the next round.

Feel: Gas

Pacing: Reach

Target Score: 5 Rounds for both partners

Firebreather Score: 6 Rounds for both partners

Scaling

• Rowing: Should not exceed 90 seconds in any round for anyone.
• Squat Clean and Jerk: modify movement to a power variant only for injury purposes, otherwise reduce the percentage and work on familiarity with the full clean and jerk.
• Rope Climb: Climb as high as possible, climb from supine or 4 strict pull ups = 1 climb

Coach Focus: Classic CrossFit triplet that encompasses all modalities in our sport means we are working on that well-rounded fitness! Athletes should row at a pace that challenges them but does not impede their ability to lift to the best of their ability. Goal is for the round to not exceed 3:00 at any point, but should be closer to 2:00.

5 Rounds
50 Single Unders
15 PVC Overhead Squats
*Rounds 3-5, Athletes may switch to Double Unders and Empty Bar OHS


For speed:
Overhead Squat
20-20-20
Rest a couple minutes between rounds
The goal is to choose a weight for each set that allows you to move it continuously with minimal stopping, not a 20RM.

AMRAP 2 Minutes x 4
200′ Sandbag Bear Hug Carry 150/100lbs
Max Bar Muscle Ups in remaining time
Rest 2:00

Feel: Muscular Overload

Pacing: Reach

Target Score: 1+ Minute for gymnastics at the end of the round, 4+ reps

Firebreather Score: 1+ Minute for gymnastics at the end of the round, 8+ reps

Scaling

• Bear Hug Carry: Hug Bumper Plates (1-2 plates) to the chest, KB Front Rack Carry (Heavy), or Farmers Carry if sandbags aren’t available. Keep the carry heavy, but should never exceed 1:00.
• BMUs: If BMUs are not consistent, consider scaling to the most difficult pulling gymnastics option available (Chest to bar, chin over bar, or banded strict pull ups/ring rows).

Coach Focus: The goal for today’s piece is to allow athletes a minimum of 1 minute with the gymnastics that end each round so that athletes can practice their gymnastics under localized muscular fatigue (arms/grip). Today’s class will have a very large range of scores, but the important facet is that athletes have 1+ Minutes each round to practice a challenging gymnastics movement. Coaches can use this session to help athletes get their 1st Bar Muscle Up, build confidence and consistency in athletes who need it, or allow athletes to work on building volume (which may mean scaling to pull ups

AMRAP 5:00
2 Inch Worms + 2 Push Ups
6 Lateral Burpee Box Jump Overs
6 Single DB Hang Clean and Jerks

Strength skill is handstand work
If you are not there yet, or do not want to go upside-down that is fine. we will do press work overhead

HS Walk Skill Warm Up
:30 HS Hold
:20 HS Hold + Weight Shift
:20 HS Hold + Shoulder taps
then,
EMOM 3 Minutes, pick 1:
5-25′ HS Walk or :30 practice
:30 HS Walks into wall
1-2 wall walks or
50′ Bear Crawl

Wod
AMRAP 5 Minutes x 4
6 Lateral Burpee Box Jump Overs 20/16″
12 S-arm DB Hang Clean and Jerk 70/50lbs
6 Lateral Burpee Box Jump Overs 20/16″
25′ HS Walk Rest
3:00 between AMRAPs.

Continue where you left off each AMRAP.

Feel: Gas

Pacing: Reach

Target Score: 8+ Rounds (2 rounds per AMRAP)

Firebreather Score: 12+ Rounds (3 rounds per AMRAP)

Scaling

• LBBJO: Should not exceed :30 in either set. Scale box height before reps. If box height is an issue, perform lateral  burpees over the DB
• DB: Heavier DB will provide a challenging, but athletes should have a switching-hands strategy that allows them to do their 12 reps without putting the DB down for most of the workout.
• HS Walk: If athletes can walk consistently 10’ on their hands, allow them to HS Walk. Reduce distance do not exceed :30 of work, or modify to 2 wall walks per 25’.

Coach Focus: The combination of fast burpees (lateral burpees are faster than box facing burpees), the heavier DB and the HS walk is going to challenge athletes ability to keep their HR in control, which is precisely the stimulus we are after with today’s workout.