8am Endurance
Teams of 2

Last week we ran! This week we get some machines out AND RUN!
Wod 1-
20 Minute amrap
Run 800m together
with time remaining max calories on whatever machine you pick-one partner working at a time on the machine. switch out when wanted 5 burpees from both partners on every switch
Rest 5 Minutes
Wod 2- 20 minutes
Run 800 togehter
with time remaining max calories on a DIFFERENT machine than you used for wod 1. one partner working at a time on the machine, switch out whenever you want. 5 burpees when you switch

*Claim your machine BEFORE you start and thats the one you use when you get in, don’t decide to switch halfway through your run and take someone else’s machine

9am CrossFit
Warm up
Partners
Straight through with partner 200m run
100’ Walking Lunge Steps
20 Synchro KBS
Ring Rows (split)
20 Synchro KBS
50’ KB Lunge Steps
200m run

With a Partner, for time:
Run 1000m (together) The 4th Driveway on Byrd street on the left
100 KB Lunges 70/53lbs (split) 1
00 KB Swings 70/53lbs (split)
50 Muscle Ups (split)
100 KB Swings 70/53lbs (split)
100 KB Lunges 70/53lbs (split)
Run 1000m (together)
32 minute cap
KB may be held anyhow on the lunging. It one Kb.

Warm Up
1:00 Wall Angels (butt, lower back and head on wall. Heels can be off the wall)
THEN
AMRAP 5:00 (Steady Pace)
10 Jumping Lunges
5 Bar Facing Burpees
10 Med Ball Squat Cleans
5 Bar facing burpees

:10 Review
Pacing Burpees
“Sprawl” entire body goes to the floor at the same time. Avoiding hips falling first.
FOOTWORK –
If stepping in, step in close to bar with dominate foot first, second foot up and half turn as you go over
bar. Accomplishing some of the rotation with the step or jump over the bar.

WOD
For Time – 12 min cap
40-30-20
Bar Facing Burpees
Wallballs 20/14lbs (BIG SETS)

Strength

:30 Strength
Bench Press
Remind of shoulder blades back and down, hips under body (arch w/ butt on bench), elbows trace body, leg drive
5-4-3-2-1
Rest 2:00 between sets
Start at 70% 1RM and add weight each set, ending at a
heavy single.
Done AFTER the conditioning test.
:55 Cool Down
Twisted Cross

Warm Up
1:00 T-spine mash (Thoracic – upper back and lats)
1:00 PVC OHS Hold
Then,
Alternating EMOM 6:00 (2 rounds of each
10 Pause OHS, empty bar or PVC
12 Lateral Bar Burpees
50 Double Unders/Singles

Review
Double Under
Introduce Penguin claps by starting with power jumps (big jumps) and then hands pat the sides of your
hips twice while in the air.
With a rope, listen for the click click of your rope to help find the right rhythm.
Keep those hands near your hips.
Move rope through wrist and forearms.
Singles plus a double can help those learning to connect their double to another jump.
Focusing on jumping with control. Toes pointed down calves engaged.
THINK POGO STICK position NO pikes or donkey leg positioning today.
This skill takes time and is built rep by rep.

Snatch Positional Work
5 Snatch Pulls from Power Position
5 Snatch High Pulls from Power Position
5 Power Snatch from Power Position
5 Power Snatch from Hang
3 Power Snatch from the ground
3 Power Snatch PLUS OHS
3 Full Snatch
Work to WOD weight


WOD
On a 25 Minute Clock:
5 Rounds
100 Double Unders (if you didnt do 400 last week, dont jump into 500. this number can be adjusted)
10 Snatches 135/95lbs
then, in the remaining time:
Find a 1RM Hang Squat Snatch
Target Score: 15-20 minutes
Hang Snatch; may be above or below the knee, whichever the athlete prefers.
Allow power snatch only for safety purposes. If shoulder injuries prevent OH,
perform a 1RM Hang Squat Clean

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30 Steps with Glute Band above knees
THEN
3 Rounds (6 Minutes)
:90 Steady Row
:10 Hard Row
:20 Slow Row

Review
Let’s address positional awareness with the following:
-Set Up
-Mid Shin
-Long hang (knees)
-Power Position
THEN do 10 Empty Bar Tempo Pull Squat Cleans (5 second pull)
:15 Strength
Every 2 minutes for 14 minutes (7 sets)
3 Tempo Pull Squat Clean
Drop and reset between reps *
Start no heavier than 50% of your 1RM. May add weight each round if lift is flawless.

:35 WOD
AMRAP 12 Minutes with a partner:
YOU GO – I GO
10/8 Calorie Row, each
15/12 Calorie Row, each
20/16 Calorie Row, each
25/20 Calorie Row, each
Target Score: 1 round

Warm Up
2 Rounds
200 m run
8 (light) DB Man makers
10 box jump overs

:10 Review
Ring Dips
10 Push-ups (may use bands above elbows if needed)
2x :10 Ring Support Holds (in a hollow, pushing down on rings, rings close to body, tight core)
3-5 Ring Dip Negatives (From the support position, 3 sec down where rings meet chest, elbows higher
than shoulders)
1 Set of Ring Dip

HSPU-Practice and review
:20 HS Hold (free standing or wall assisted, chin tucked, tight core, shoulders/ wrist stacked)
3-5 HSPU Negatives (From a handstand, 3 seconds to the bottom of the loaded position of the HSPU)
3-5 HSPU (Strict or Kipping) Kipping with controlled downward motion, “upside down squat” soles of
feet towards each other, head and hands make a triangle/tripod in loading position, head loads closer to
wall than hands.
Box HSPU and Seated DB Press can be used for a modification for all movements

Test Wod
The Grind Side

:30 WOD
Gymnastics Test
“The Grind Side”
AMRAP 16 Minutes, climbing the ladder
2 HSPU
8 Box Jump Overs 24/20″
2 Ring Dips
8 Box Jump Overs 24/20″
Box Jump Overs should be done with the Open Standard (step down).
Add 2 reps to both the HSPU/ DB Push Press and Ring Dip/Push Ups
each round. Box jump overs do not change in reps.
Target Score: Score: All athletes complete the round of 8 gymnastics movement,
most complete the round of 10.


:55 Cool Down
2 Min Bike
Lizard
Couch