8am Endurance
Week 2 of the free trial of adult Weightlifting class continues this week. 9am! be there!!!!
9am CrossFit class with Coach Emily

8am Endurance
Teams of 3
Run 800 together
Complete 100 cals on a machine split how you want
Run 800 together
Complete 100 cals on a different machine
Run 800 together
Complete 100 cals on the last machine
Run 800 togehter



9am CrossFit Warm up
AMRAP 8 Minutes
15/12 Calorie Machine
10 Box Step Ups
8 Ring Rows
1 Rope climb

Workout
AMRAP 16 Minutes
12/9 Calorie Machine
2 Rope Climbs
12 Single Dumbbell Box Step Ups
70/50lbs to 24/20″

Air Bike 3:00, increase pace every :60
Then 2 Steady Rounds:
12 Lunge + Twist Steps
20 Wallballs
:30 Dead Hang

Strength

Back Squat 5-3-3-3-2-1
Within ~1:00 after each set, perform 5 Medball Bearhug jump squats with 20/14lbs as explosively as
possible.
Rest 3-5 minutes after each set.
Start at 80% and add weight each set, ending with a heavy single.

**Goal: one of your sets of 2 is as heavy as last
week, and your single is at 90%+.

Pick 2 out of 4 of these

• Pigeon Pose, 2:00/side
• Couch Stretch, 2:00/side
• Saddle Pose, 2:00
• Dragon Pose, 2:00/side
  then,
  Foam Roll Quads, Glute, Ham strings

2 Rounds
20 Duck Walk Steps
12 Empty Bar Pause OH Squats Run 200m
After that, athletes perform 4 sets of a :10 Ring Support Hold, (alternating between top
of the rings and bottom of rings – 2 each)

Strength/Skill
For Proficient Athletes with 3+ Muscle Ups
E2MOM 8 Minutes
1 Max set of Muscle Ups
For Athletes with 0-2 Muscle Ups E2MOM 8 Minutes
1 Set Low Ring Banded Muscle Ups


AMRAP 13 Minutes
7 Squat Snatch 95/65lbs
8 Chest to Bar Pull Ups Rest :30
8 Chest to Bar Pull Ups
7 Squat Snatch 95/65lbs
Rest :30

CONDITIONING
Feel: Muscle Overload

Pacing: Sustain
Target Score: 6+ Rounds Firebreather Score: 10+ Rounds
Scaling:

• Squat Snatch: Reduce the loading to allow for touch and go sets (never more
  than 3 sets to complete the reps). Should not exceed :30 in any round.
• Chest to Bar: Should be 1-2 sets. Scale to chin over bar pull ups for athletes who
  cannot consistently perform 5 chest to bar pull ups or scale further to ring rows or banded pull
  ups. Avoid jumping pull ups due to stimulus

Coach Focus: One round of this AMRAP is one couplet no matter the order of the movements, since
they alternate after every :30 rest period. Coaches need to be careful not to scale this workout
too much as that will change the stimulus from muscular overload to gas/cardio. Coaches should push
the transition quickly since there is only 15 reps before each rest period.

Alternating EMOM Teams of 3 for 9:00
1- 10 Goblet Good For Yous (Lunge Right-Leg/Lunge Left-Leg/Squat)
2- 10 Burpees to 6” target
3- 50m Empty Sled Push or 100m run

Wod
AMRAP 30 Minutes
Teams of 3, One partner working at a time
20 DB Lunge Steps 50s/35s
12 Burpees
100m Empty Sled Push

CONDITIONING
Feel: Gas

Pacing: Reach
Target Score: 4 rounds each Firebreather Score: 6+ rounds
Scaling:

• DB Lunge: Athletes should be able to complete in one set. Reduce
  loading for many – high volume lunges can really beat athletes up.
• Burpees: Should not exceed :60 to complete in all rounds or reduce by
  1-4 reps.
• Sled: Should be a fast push and all for running. If sleds are not
  available, scale with SB carry or a farmers carry
  Coach Focus: The longer clock should encourage athletes to push during their working periods. Every
  movement should take less than :60 to complete the whole workout, closer to :30. Scale weight of
  DBs for the lunge, scale to regular burpees or 6/4 AAB calories. If sleds are not available a light
  Sandbag run 100/70 or Farmer’s carry will be good subs. Additional Notes/Resources:
  Sled Push Alternatives:
  Sandbag Carry Anyhow 100/70lbs
  Farmer’s Carry DBs or KBs 50s/35 35lbs

Tricep Smash 1:30/ Side
Then
On a 4:00 Clock Row 500m
20 Front Squats with Empty Bar
Freestanding HS Practice in time remaining

Strength/skill
E2MOM for 12 Minutes
(2) 1-1/4 Front Squats
Rest As Needed

Coach Focus: Teaching athletes how to harness the value of the “bounce” and how to not have the
bounce change their torso angle is a skill that must be practiced. Coaches should keep a keen eye
on their athletes as they use the “double bounce” (via the 1/4 squat) to watch for a change in
torso angle (leaning forward). If the athlete’s torso pitches forward during their bounce they are
now put in a less advantageous position to lift maximal weight. While this is not meant to be a
very heavy session, the lessons will help athletes lift heavier weight in the future, if
practiced properly.

WOD
For Time
50 Power Cleans 95/65lbs
25 Box Jump Overs 24/20″
50 Wallballs 20/14lbs

CONDITIONING
Feel: Gas
Pacing: Reach
Target Score: 6-8 Minutes Firebreather Score: Sub. 5:30
Scaling:

• Power Cleans: Should allow for 15 consecutive reps when fresh. Should not exceed 3
  minutes to complete. If pulling from the floor is an issue, modify to a hang power clean.
• BJO: Should not exceed 2 minutes to complete. Reduce box height to keep athletes
  jumping if possible. If jumping isn’t available to athletes, modify to a 20/16 Calorie AirBike to
  preserve the “gas” stimulus
• Wallballs: Athlete should be able to perform 30 consecutive wall balls with their weight
  when fresh. Should not exceed 3 minutes to complete their 50 reps. Scale weight, not reps if
  needed.

Coach Focus: All athlete should be pushing to finish this short chipper as fast as possible by
reaching via bigger sets and short breaks when resting. While athletes are pushing to go fast,
coaches need to hold the standard for “good” vs. “bad” reps. Do not allow athletes to blur the
lines with shoddy movement. Move fast, but move well. When athletes he wall ball, encourage
them to go to failure or 50 reps, whichever happens first.