Endurance
Teams of 4
5 rounds each
2 minutes per station
SKi
bike
row
rest

Rest 3 Minutes as a team after the last person finishes
Then 4 round each
30 seconds per station
Ski
Bike
Row
NO REST.
when person finished the row they immediately go to the ski.

9am
Warm up

AMRAP 10 Minutes w/partner (All Movements performed at together)
100m Run
10 Spiderman Lunges
100m Run
10 Empty Bar Thrusters
100m Run
10 Ring Rows

For Time with a Partner:
Run 400m, together
100 Jumping Lunges (split)
Run 400m, together
100 Thrusters 75/55lbs (split)
Run 400m, together
30 Muscle ups (split)
Run 400m, together

Feel: Cardio

Pacing: Sustain

Target Score: 20-25 Minutes

Firebreather Score: Sub-16 Minutes

Scaling

• Run: Should not exceed 2:30 to complete or the distance should be shortened. Machine is 500m Row/Ski or 1,000m Bike. If needed, athletes may use different machines so they are still moving at the same time.
• Jumping Lunges: Can be stationary lunges for athletes who cannot perform this ballistic movement or scaled to jump squats/air squats for athletes who struggle with single leg strength
• Thrusters: Athletes should be able to perform at least 15 reps when fresh with their barbell.
• Muscle Ups: May be performed on the bar (they are written as ring). Scale Muscle ups to jumping muscle ups, low ring muscle ups, burpee pull ups, or any challenging pulling movement. May also reduce reps.

Coach Focus: At most, this workout should be capped at 25 minutes (10 minutes of running, plus 5 minutes for each non-running movement) but some teams may finish in closer to 15. Remind athletes that in a partner workout like this that it is good to break things up early and often to keep the intensity high

All regular class times today.
The weightlifting portion of the workout for the 4,5,6pm classes will be done in the weightlifting area as Train Harder Barbell is hosting their own family friendly version of Friday Night Lights. Do the wod, do your lift then hang around for food and movie. Movie starts at 7pm

Warm up.
4 rounds
5 pull ups
10 push ups
15 squats
(you’ll be seeing this a lot, Murph Prep and Midnight Murph Prep)

Wod First today!
Grab your equipment and warm up to your work out weight
Bar comes off the ground today for this one

12 Min Amrap
5 Front squats 135/95
10 Burpees over your bar
30 Doubles
200 M run

Take roughly 5 minutes to recover, doesnt have to be exact as long as you finish your lift by the end of class then go into your strength for the day
Morning classes will do this on the CrossFit floor, night classes back in the weight lifting area.
**If you have a team for wod wars, work as a team. Team workouts listed below

If you do not have team just do the second complex which is
5 minutes to establish a 1rm of
1 Clean + 1 Hang Clean + 1 Front Squat

If you have a team do you part of the complex
Teams of 3
7 Minute Team Total Max Complex
Athlete 1: 1 Clean + 2 Hang Cleans + 1 Front SquatAthlete
2: 1 Clean + 1 Hang Clean + 1 Front SquatAthlete
3: 1 Clean + 1 Hang Clean

Coed Duos:
5 Minute Team Total Max Complex
Athlete 1: 1 Clean + 2 Hang Cleans + 1 Front Squat
Athlete 2: 1 Clean + 1 Hang Clean + 1 Front Squat

1:00 on a Machine
2:00 Banded Glute activation
-Then-
3 Steady Rounds
25’ Duck Walk
3 Explosive Broad Jumps
10-8-6 Squat Jumps/Back Squats/Heavier Back Squats (stay light, but add weight in all 3 rounds of the warm up)
*start with empty bar for jump squats round 1
1 Wall Walk

6 Rounds
8 Wall Walks
5 Back Squats @ 70%+
Rest 3:00 Bar taken from a rack.

Feel: Muscle Overload

Pacing: Sustain

Target Score: Each round should not exceed 3 Minutes to complete. 35 minute time cap should allow all athletes to complete all 5 rounds.

Firebreather Score: Each round should not exceed 2:30 to complete.

Scaling

• Wall Walks: Should not exceed 2 minutes of complete. A slight reduction in reps will likely be necessary for many, or have them performed the Open scaled standard.
• Back Squat: Start at 70% and only increase if squat form remains consistent. Back squats are intended to be 1 set of 5, but if an athlete needs to re-rack it so that they don’t fail/for safety, that’s ok.

Coach Focus: The goal with todays session is to use the Wall Walks to fatigue the athlete’s midline to see how well they squat when fatigued. Coaches should spend time ahead of the workout dialing in their wall walk technique so they stay consistent from start to finish. Then, when athletes get to the squat, we are looking for 5 difficult squats. We want your athletes to increase their weight across the 6 rounds as long as form stays consistent. Time will be tight today, so get athlete moving quickly.

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2 Minutes Banded Glute Activation Steps + 5 Squats every 10 Steps
-Then-
Every 2 Minutes for 8 Minutes
8/6 Calorie Assault Air Bike
8 KB Sumo Deadlift High Pulls
Steady Cossack Squats in remaining time

Strength
Sumo Deadlift 4-4-3-3-2-2-2 AHAP
*May sub out traditional deadlift
*keep in mind a true “as heavy as possible” deadlift session could take upwards of an entire hour. We’re not exactly looking for a two rep max today, keep it heavy, but keep it safe.

Wod
AMRAP 12 Minutes
10 Cals (NO mix and match today, stick with one and post the machine in your notes)
8 Toes to Bar
6 Hang Power Cleans 185/135

This clean is moderate or even light for some in the gym. For some its not a weight they are at yet and they’ll go lighter. thats the beauty of crossfit. we all get to push each other not matter where we are at. Use the rx weight if you can keep a majority of the rounds unbroken for 6 reps.
If you can’t, pick a weight thats going to be a fight for 6 unbroken reps.