AMRAP 5:00 (Steady Pace)
10 Plate Ground to Overhead 45/25lbs Run 100m
20 Double Unders/Single Unders
-Then-
20 Banded Goodmornings

High CNS Lift Retest Find a 3RM Deadlift
The goal is for athletes to pull their old 1RM for 3.

STIMULUS AND COACH’S NOTES
STRENGTH/SKILL
Stimulus: Heavy Rest: As Needed
Coach Focus: It’s finally here! Crank up the tunes, create the vibe and help your athletes turn their 1RM deadlift into a 3RM. One note – many athletes may want to pull a new 1RM instead of a 3RM. We get it, and we’ll leave that decision up to you coaches. One note: we have the CrossFit Total lined up for the end of BL-3, so a 1RM deadlift day is coming! One quick reminder for your athletes, it’s never worth pulling bad reps if that means they are risking injury. Getting injured is the opposite of getting fit.
Additional Notes/Resources: Deadlift Set Up Tips!

Wod
AMRAP 9 Minutes, in Teams of 2
Max Rep Burpee Sandbag Get Overs 40″ 50-150lbs*
*partners switch every 5 reps
Scaling:
^–  Burpee Sandbag Get Over: Sandbag should allow for consistent reps, scale weight so that
your athletes can stay moving. If no sandbag is available, burpee clean and jerk at 135/95lbs is a suitable substitute.

Here is how you band a barbell to the rig to set up for this
https://www.youtube.com/watch?v=7zx7tkkwVco&t

Coach Focus: The set up for today’s workout is two athletes facing one another in the squat rack with the sandbag on the ground at partner 1’s feet. In the squat rack a pre-staged and secured barbell is set at 40” with one athlete on either side of the barbell. At 3-2-1-go, Partner 1 performs 1 burpee followed by 1 sandbag clean and toss over the barbell secured to the rack. Partner 1 performs 4 more reps of that movement before Partner 2 goes. While the non- working partner is “resting” they can assist in rolling the bag back into position for the working partner. Partner 1 performs 5 reps before partner 2 performs reps. Coaches should pair athletes up by fitness level so they can use the same sandbag or barbell. Two boxes at 20″ inch height could be used if banded together but be careful.

EVENT 3 From TB games
Teams of 3
11 MIN CAP
30 Deadlifts + 30 Hang Power Cleans+ 30 Shoulder to Overhead
(Rx 155/105, Mast 35+ 135/95, Int/Mast 45+ 115/75, Nov 95/65)
Then…20 Deadlifts + 20 Hang Power Cleans+ 20 Shoulder to Overhead (Rx 185/125, Mast 35+ 155/105, Int/Mast 45+ 135/95, Nov 115/75)
Then…10 Deadlifts + 10 Hang Power Cleans + 10 Shoulder to Overhead (Rx 205/145, Mast 35+ 185/115, Int/Mast 45+ 155/105, Nov 135/95)
Cash-out:With any remaining time, athletes will complete as many reps as possible of
3 Sled pushes 25M
15 Gymnastics Reps
Athletes will have 11 Minutes to get as far as they can. Score is the total number of all reps at the 11 min cap.
Scaling Key
RX = 3 45 pound plates sled, Ring Muscle Up
Mast 35+ = 2 45 pound plates on sled, Chest to Bar Pull-UpInt

Masters 45 and novice
1 plate, Pull-Ups or ring rows

Wod 2 Murph prep session 2

For Time
Run 400m, then 5 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats Then,
Run 800m, then 5 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats Then,
Run 400m
If you plan to perform Murph with a vest, wear one.
Post workout: Single Lax ball smash pecs and foam roll quads, glutes, and lats.

There are no regular classes NEXT Saturday. Come out to the Grand Opening if you want to get a wod in.

8am
Waterfall style teams of 5- 10 rounds at each station for each person. 1 Minute each station
Bike
Row
Ski
Burpee
Rest

9am
800m Run
-Then-
then 4 rounds of both movements, alternating between the two
30 seconds on 30 off
Ring rows
Man makers

Wod 1
AMRAP 18 Minutes
Alternating Movements with a Partner 10 DB Bench Press 50s/35s
2 Rope Climbs
12 Double Dumbbell Squats 50s/35s

Rest 5
Wod 2
14 rounds (7 each) 1 minute row. Transition time counts so get on and off rower quickly

Couch Stretch 2:00/Side Handstand Hold 1:00
-Then-
2 rounds
20 Unbroken WallBalls with a Lighter than metcon weight medball
15 KB Swings

Strength
Deadlift- 10 sets of 2
10×2 @ 50-60% 1RM for speed
Rest 1:00 between sets. This is more like a wod
STRENGTH/SKILL
Stimulus: Speed Rest: As Prescribed
Coach Focus: Today’s Deadlift session is a primer for next week’s opportunity to turn your athlete’s 1RM into a 3RM Deadlift. Coaches should not allow athletes to perform slow/lazy pulls. Instruct your athletes to pretend that they are trying to pull their old 1RM (effort-wise) with today’s session so the barbell leaves the ground with speed. Lighter and faster is better than heavier and slower.  Note that we are looking for the concentric portion of each individual rep to be fast, not the fastest set of 2 possible.

Wod
For Time 5 Rounds
2 Wall Walks
6 Alternating Dumbbell Snatch 70/50lbs
then,
50 Wallballs 20/14lbs
then,
5 Rounds
6 Alternating Dumbbell Snatch 70/50lbs 2 Wall Walks

CONDITIONING
Feel: Gas Pacing: Sustain
Target Score: 12-16 Minutes Firebreather Score: Sub-10 Minutes
Scaling:
^–  Wall Walks: Use the Open Standard and scale athletes accordingly
^–  DB Snatch: Each set should not exceed :25 second to complete. Scale weight, not reps, but
ensure the DB stays heavy to retain the stimulus of “gas”
^–  Wallballs: Should not exceed 4 sets, or 4 total minutes. Scale weight, not reps.
Coach Focus: The first couplet should not exceed 5 minutes to complete. The wallballs should be done in 1-4 sets. Coaches should be pushing their athletes to reach for a big set their is only 1 set of wallballs. The second couplet should not exceed much more than 5 minutes either, but will slow slightly due to fatigue. Coaches must be careful to not over-scale the DB weight so that the workout does not turn into a wall walk workout.
Additional Notes/Resources: Wall Ball Tips: Throw a Knuckleball!

Extra- These are pieces are meant to be done if you 90 minutes or more to workout and to be done AFTER the Wod as an accessory piece not a substitution. The workout is the base, this is extra. Don’t major in the minor details. The hour we do is more than enough work for everyone.

3 Rounds (to be done outside, dont get in the way of class)
20 Pull Ups
20 DB Box Step Overs 50s/35s to 24″/20″
Rest 2:00

AMRAP 6 Minutes
100’ Shuttle Run (25’x4)
10 Air Squats
5 Burpees

Strength N/A- this is a long wod.
Wod
3 Rounds (yes all of this 3 times through)
AMRAP 2 Minutes
15 Air Squats
10 Burpees
Max Calorie machine Rest 2:00
AMRAP 2 Minutes
15/12 Cals on machine you used before
10 Air Squats
Max Burpees Rest 2:00
AMRAP 2 Minutes
15 Burpees
10/7 Calorie Air Bike
Max Air Squats
Rest 2:00

STIMULUS AND COACH’S NOTES
STRENGTH/SKILL
Stimulus: N/A Rest: N/A
Coach Focus: N/A
Additional Notes/Resources: N/A
CONDITIONING
Feel: Gas/Cardio Pacing: Reach
Target Score: 180+ Reps (Calorie + Burpee + Squats) Firebreather Score: 250+ Reps (Calorie + Burpee + Squats)
Scaling:
^–  Air Squat: Squat to a box/bench
^–  Burpee: Reduce reps to ensure the set of 10 does not exceed :45 seconds and so
the set of 15 does not exceed :60 Seconds

Coach Focus: One round consists of three, 2-minute AMRAPs with their 2:00 rest periods, making this a longer total clock for class at 34 minutes. The movements will not take long to warm up, so a quick general warmup should be sufficient then start the workout.
Additional Notes/Resources: N/A