20 A-frame Toe Touches
1:00 Dead Hang from Pullup Bar
-Then-

Alternating EMOM 8:00
:50 machine
10 S-Arm Dumbbell Clean and Jerks

Strength
On a 15 Minute clock, Athletes perform:
1 Hang Power Clean above the Knee
1 Hang Power Clean below the Knee
*Starting around 50% and building if it looks and feels good

For Time
15 HSPU
45 Dumbbell Snatch 50/35lbs
15 HSPU
45 Dumbbell Snatch 50/35lbs
15 HSPU

CONDITIONING
Feel: Muscle Overload
Pacing: Reach
Target Score: 6-8 Minutes
Firebreather Score: Sub-5 Minutes

Scaling:

• HSPU: Should not exceed :60 of work in any of the 3 sections of the workout. Reduce reps to allow for 3 sets or fewer or roughly :60 of work.
• DB Snatch: Looking for 1-3 sets in each of the 2 sections of the workout. Reduce loading before reps.

Coach Focus: Ahead of starting the clock for today’s workout coaches should show points of performance for both parts of the workout to ensure that athletes have the most efficient way of doing both movements ahead of this short workout. Furthermore, coaches should work with all of their athletes to have them understand the volume of this workout and the speed at which they will need to move to hit the target stimulus.

1:00 Shoulder Swimmers

1:00 Banded Pull Aparts

1:00 Ankle Pumps

-Then-
6 rounds Alternating Tabata
(:20 work :10 rest)
so 3 minutes total Burpee Box Jump Overs
Light DB Push Press

Strength:
Strict Press 3-3-3-3 AHAP

AMRAP 15 Minutes
10 Burpee Box Jump Overs 24″/20″ (burpee box step up is completely fine)
Rest :30s
Score is Slowest Round

CONDITIONING

Feel: Cardio

Pacing: Sustain, but not slow

Target Score: Each round sub-:60

Firebreather Score: Each round sub-:40

Scaling:

• BBJO: Reduce box height before reps. If an athlete struggles to stay moving, consider reducing reps slightly to allow for the cardio stimulus, however athletes would generally benefit more from getting the volume at a lower box height or even barbell height rather than reducing reps.

Coach Focus: Not a sexy workout, but a very effective one. Coaches should remind athletes that the duration of the clock, not the reps, dictates the pace. We are looking for relatively consistent rounds from start to finish vs. crash and burn. The step-up burpee is a very effective way to keep athletes moving, help your athletes find a consistent way to move through their reps!

20 Spiderman Lunges
5 Inchworms + Pushup
Then
AMRAP 5:00
:10 Static Hold on Rings
3 Ring Dip Negatives
100m Run

The skill today is GHD sit ups and will be done after the wod

AMRAP 1:30 x 6
One repeatable set of Muscle Ups
Max Sandbag Cleans 150/100lbs
*if one of your wod wars teammates is around you might want to consider worm cleans
Rest 1:30
Score is total reps

Feel: Gas
Pacing: Reach
Target Score: 15+ total reps each interval (including MU)
Firebreather Score: 20+  total reps each interval (including MU)
Scaling:

• Muscle Ups: If they only have 1 or 2 Muscle ups at a time have them work for :30s then move on to the sandbag. Athletes with zero muscle ups should perform :30 of Burpee Pull-ups.
• Sandbag: If no sandbags are available a moderate weight clean and jerk (135/95lbs) is an excellent sub. Weight should allow for consistent movement.

Coach Focus: Athletes should pick a challenging but repeatable set of Muscle-ups to open each AMRAP. Athlete should have roughly 1:00 per round on the sandbag to accumulate reps. Timing should allow for athletes to stagger by 1:30 and share a Sandbag (alternating rounds). Additional Notes/Resources: The Sandbag Clean is a Core to Extremity Movement!

Skill/strength

GHDSU (To be done post WOD)
ABSOLUTELY DO NOT go over 30 reps if you have never been on ghd. If you are used to it already keep it under 70 or 80. We mean used to it.. like you do them a few times a week.
5 Sets for Quality
5-15 reps Rest as needed

The large variance in the rep range is 100% due to the lack of regular exposure most CrossFit athletes have with the GHD. We are looking for all athletes to have an appropriate dose of GHD sit ups. Recommended progression starts with reducing the ROM, then adding repetition volume at the reduced range of motion before progressing to larger ROM and larger sets. This movement is extremely potent so coaches need to be erring on the side of caution when giving an athlete their rep scheme. Athletes who have never or have rarely used the machine before should not exceed 30 reps, even at reduced ROM.

800m Jog
Then
10-8-6
Single Leg RDLs each Side
Tempo Ring Rows (controlled pull and descent)

Strength
Deadlift
3×12
Set 1: lighter warm up set
Set 2: Moderate-heavy
Set 3: AHAP, similar or heavier than last week’s final set weight.

Wod

For Time
9-12-18
Dumbbell Thrusters 50s/35s
Bike Calories or ski cals, no row today

Feel: Muscle Overload

Pacing: Reach

Target Score: 5-8 Minutes

Firebreather Score: Sub-4 Minutes

Scaling:

• DB Thruster: Reduce loading before reps. If an athlete cannot squat, modify to push press. If an athlete cannot go overhead, modify to a DB power clean or DB Front Squat
  
  Calories: None of the 3 rounds should exceed :90 of work

Extra work

3-5 Rounds for Quality

20 Alt. Dumbbell Curls

20 Farmer’s Hold Lunge Steps

20 Russian Twists *Goal is to complete the curls unbroken and move immediately into the lunges

With a Partner:
Complete 100 Calorie Row/Ski
Partner 1 – Rows 10 Cals
Partner 2 – Max Good For Yous (2 lunges + 1 squat)
*Partners alternate until 100 Calories are completed

No strength today. you will be doing enough squats in the wod

AMRAP 25 Minutes with a Partner
80 Calorie Row/Ski
30 Front Squats @ 50% 1RM Clean
60 Calorie Row/Ski
20 Front Squats @ 60% 1RM Clean
40 Calorie Row/Ski
10 Front Squats @ 70% 1RM Clean
Partners complete work anyhow.
One partner works while the other rests. Bar is taken from floor.

Feel: Cardio

Pacing: Sustain

Target Score: 1.5 Rounds (1 Round = 12-15 minutes)

Firebreather Score: 2+ Rounds

Scaling:

• Machine: Machine rounds should take less than 5, 4, and 3 minutes respectively. Consider reducing calorie counts slightly for newer and/or smaller athletes, e.g. 70/50/30 calories.
• Front Squat: Percentage based lifting should allow everyone to play along, but consider reducing the percentage if necessary to allow for consistent reps. Athletes may squat clean the first rep.

Coach Focus: Today’s workout should allow for 25 minutes of steady work, where athletes are permitted to break things up as they choose. Coaches should try to pair athletes up by fitness level to ensure both partners get a consistent and challenging stimulus


Extra work (max reps of 50 TOTAL no matter what you are doing. this can be done with pull ups or muscle ups

Every 3 Minutes for 15 Minutes

Max Unbroken Bar Muscle Ups (1 set)* (pull ups work too, banded pull ups)

50 Rep Cap *For Athletes with only 1-2 BMU perform as many sets as possible in a 1:00 window and rest in the time remaining