20 A-frame Toe Touches
5 Inchworms + a Pushup
Then
AMRAP 5 Minutes
Climb the Ladder by 1 Shuttle Run 1 Shuttle Run (25’ down and back)
3 Burpees
2 Shuttle Runs
3 Burpees
3/3, 4/3, 5/3

3 Rounds
1:00 Max Rep Ring Rows
1:00 Rest
1:00 Max Strict Ring Dips
1:00 Rest

AMRAP 15 Minutes Climb the ladder*
2 Shuttle Runs
3 Wall Walks
4 Shuttle Runs
3 Wall Walks
6 Shuttle Runs
3 Wall Walks 8/3, 10/3, 12/3
*Continue to climb adding 2 shuttle runs every
round 1 Shuttle run= 50ft

STRENGTH/SKILL
Stimulus: Stamina

Rest: As Prescribed
Coach Focus: The 12 week progression continues today with a slight change of pace, different
movements are on tap. Coaches should remain sticklers on movement quality to ensure these movements
we train today have skill/strength transfer.

Additional Notes/Resources: Ring Row: use a difficult that allows for a set of 15+ to start. Ring
Dip: must be able to perform 5+ perfect strict reps to start, otherwise use a band or perform bench
dips or push ups.

CONDITIONING
Feel: Cardio Pacing: Sustain
Target Score: 77 reps+ (Finishing round of 14/3) Firebreather Score: 117 reps+ (Finishing round of
18/3)
Scaling:

• Shuttle Run: If an athlete cannot run due to injury, a :10 Machine (bike preferred)
  = 1 Shuttle Run.
• Wall Walks: Wall Walk should not exceed :60 to complete at absolute slowest,
  ideally more like :15-40. Use the Open Standard for modification. Coaches may reduce to 1-2 reps
  depending on fitness level. If injury prevents wall walks, modify to a :45 plank on elbows

Coach Focus: Coaches should use today’s class to help athletes find their 15 minute pace for this
AMRAP. We are looking for your athletes to be in perpetual motion for the entire 15 minutes. Before
starting, use your skill development session to help athletes find their steady pace on the wall
walks. Encourage your athletes to focus on placing their hands in the same place o f the wall
walks they do. Consistency begets consistency, be robotic.

Partner Wods

Wod 1

12 Minutes
16 cleans 155/95
16 burpees over your bar
200 M farmer carry.. 50/35 pound dumbbells you can switch the dumbbells between partners but you CAN NOT each carry 1

Wod 2
10 Minutes split how you want how many rounds can you get
50 Kb swings 50/35
30 pull ups

wod 3

6 minutes of Man Makers. 50/35

BIG DAY TODAY

Adult Weightlifting starts this Saturday at 9am!
Bro Sesh Saturday Night is this Saturday at 5pm. Feel free to bring food. It will be a great time.
Brooke Tate is a Doctor of Physical Therapy, USAW L2 coach, and Certified Strength & Conditioning Specialist. She will be available 7:30-9:30am to answer any questions you may have and provide FREE advice

Endurance 8am
Teams of 3
Run 1 mile together
Then
4 rounds each of 250m row (alt through until each person has rowed 250m four times)
Then
4 rounds each of 25 doubles or singles
Then
Run 1 mile together

9am – CrossFit
Warm Up
2 Steady Rounds
20 S-Arm Russian KB Swing 53/35lbs
10 deadlifts, empty bar
:30 Dead Hang from Pull Up Bar
500m row or ski (whatever you are using for your workout

Build up to your deadlift workout weight
Then wod is

AMRAP 4 Minutes
250 row or ski
5 Deadlifts 315/225lbs
Rest 2:00
AMRAP 4 Minutes
250m row or ski
7 Deadlifts 275/185lbs
Rest 2:00
AMRAP 4 Minutes
250m row or ski
9 Deadlifts 225/155lbs
Rest 2:00
AMRAP 4 Minutes
250m row or ski
11 Deadlifts 185/125lbs

9AM ADULT WEIGHTLIFTING CLASS STARTS

On a 3 minute clock, accumulate Max time in the bottom of a Front Squat with a full grip in the bar
Then
Run 100m
7 Empty Bar Thrusters
Run 100m
7 Empty Bar Thrusters
Run 100m
7 Empty Bar Thrusters
Run 100m

For 15 Minutes, practice:
2 Tempo Front Squats
The tempo is a 5-count to bottom, normal “bounce” and stand.
Start very light and add weight each set.

Wod For Time
12 Thrusters 95/65lbs
400m Run
14 Thrusters 95/65lbs
400m Run
16 Thrusters 95/65lbs
400m Run
18 Thrusters 95/65lbs

Feel: Gas
Pacing: Reach
Target Score: 10-15 Minutes Firebreather Score: Sub-8 Minutes
Scaling:

• Thruster: Should not exceed 3 sets at any point. Scale weight before reps, but
  avoiding going too light.
• Run: No run should exceed 2:30 to complete or the distance should be
  reduced.
  Coach Focus: Today’s gassy couplet should have athletes pushing very hard on both movements (and
  yes, that means the run). Barbell weight should be something an athlete could do for 18 reps when
  fresh, but will obviously challenge them late in ld be pushing to failure on the
  final set of thrusters.

1:00 per arm Banded Shoulder Distraction
Then
AMRAP 5 Minutes 10/8 Calorie Row
10 Alt. Hang DB Snatches (to the floor after round 1)
5 Push Ups

Skill/strength
3 Rounds
1:00 Max Rep Banded Strict Pull Ups 1:00 Rest
1:00 Max Rep Push Ups 1:00 Rest

Pull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band and increase
band thickness as needed.

Push Ups. Use a band if needed to allow perfect form and fast reps.

Ideally we are looking for 20+ reps per
movement per interval.

For Time
3 Rounds
18 DB Snatches 70/50lbs
18/14 Calorie Row or ski

Feel: Gas
Pacing: Reach
Target Score: 6-8 Minutes Firebreather Score: Sub-5 Minutes

Scaling:

• DB Snatch: Should not be a “gimme” weight for athletes, multiple sets
  are ok for today’s stimulus. Should not exceed 1:30 to perform the 18 reps.
• Row: Should not exceed 1:30 to complete the calories. Calories are 1:1
  with any other C2 Machine or 15/12 Calories on an AirBike
  Coach Focus: We are looking for an aggressive output from our athletes today. Athletes get one
  “free” set of heavy DB Snatches so before starting coaches should be sure to get their eyes on
  their athletes warm- up reps to ensure they have a DB that is neither too heavy nor too light.
  Then, once on the rowing machine to push the pace and try to outrace the “suck” (metabolic
  fatigue). Cr d get after it.
  Additional Notes/Resources: