Warm-Up

2-3 Sets
:30 second Jump Rope
10 Alternating V-Ups
10 Deep Lunge Mountain Climbers
10 Air Squats

Barbell Primer
2-3 Sets at Each Position
High Hang (Hip), Then Hang (Knee)

– High Pull

– Muscle Clean

– Power Clean

Then build to working weights

Weightlifting
Every 90 seconds x 6 Sets
2 Hang Power Cleans
Set 1: 75%
Set 2: 75%
Set 3: 80%
Set 4: 80%
Set 5: 85%
Set 6: 85%

% is Based on 1RM Power Clean
Focus on catching each rep as high as possible, while maintaining good receiving positions.

#TEAMPRVNTUESDAY

“Mjollnir”
14:00 AMRAP
10 Power Clean
15 Toes to Bar
50 Double Unders
Barbell: 155/105lbs (70/48kg)

Level 2:
For Reps:
14:00 AMRAP
10 Power Clean
10 Toes to Bar
30 Double Unders
Barbell: 95/65lb, 43/30kg

Level 1:
For Reps:
14:00 AMRAP
10 Hang Power Clean
15 Kipping Knee Raises
75 Single Unders
Barbell: 45/35lb, 20/15kg

Goal: 5-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Consistent Round Times

Secondary Objective: Barbell Pace

Today will be a grip and hip hinging focused triplet, where your ability to maintain a steady cadence throughout will win the day. Look to hit a touch and go set on the barbell to start each round, and then a few singles to recover the grip a bit as we go into a – hopefully – manageable set of toes to bar. Being able to treat the double unders as a recovery station today will be crucial, otherwise we’ll be left to lengthen our transitions to recover our breathing and stay composed over the course of this workout.

PRVN Recovery #2

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Warm-Up:

2 Sets, For Quality
20 second on / 10 second transition
– Calorie Row
– Curtsy Lunge
– Alternating Bird Dead-Bug
– Alternating Bird-Dog
– Alternating Box Step-Ups
– Lateral Shuffle (10m / out and back)

Strength
Every 3:00 x 3 Sets
3 Front Squats @ 90% of 3RM
Rest 30 seconds
3-4-5 Back Squats @ Same Load

Complete 3 Front Squats at 90% of your 3RM form a couple weeks ago and then rest 30 seconds before completing the set of Back Squats. Round 1 complete 3 reps, round 2 complete 4 reps, and round 3 complete 5 Back Squats

“Heimdallr”
Every 4:00 x 3 Sets
24/18 Calorie Row
12 Dual Dumbbell Box Step-Ups
6 Shuttle Runs
Box: 20”
Dumbbells: 50/35lb, 22.5/15kg
Shuttle Run = 25ft / 7.5m out and back

Level 2:
Every 4:00 x 3 Sets
21/16 Calorie Row
12 Dual Dumbbell Step-Ups
6 Shuttle Runs
Box: 20”
Dumbbells: 35/25lb, 15/12kg

Level 1:
Every 4:00 x 3 Sets
18/15 Calorie Row
12 Alternating Box Step-Ups (Bw)
4 Shuttle Runs
Box: 20”

Goal Time Domain: 2:45-3:00/ set
Time Cap: 3:20 / set
Primary Objective: Unbroken Dual Dumbbell Step-Ups
Secondary Objective: Complete the Row in under 1:20
Stimulus: Muscular Endurance / Quad Stamina
RPE: 7-8/10

Notes: This workout will start on the rower with the goal of completing the rower at or before the 1:20 mark in order to ensure we can complete the Dual Dumbbell Step-Ups and Shuttle runs in under the 3:00 mark. The focus will be on an upright torso and continuing to press through the box and flex your belly as you stand tall on the box.

PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose

This is a fun one did on July 14th

Sunday Funday
Wod 1- Parnter workout
14 Minutes-split how you want
Run 200M (together)
4 Rope climbs
14 Shoulder to overhead 135/95

Wod 2-
10 Minutes
12 Burpees over a rower
24 Cals on rower
48 Doubles

Wod 3
Two parts
3 Minutes max cal ski
Straight into 6 Minutes to find a 1 rep max of
1 Clean
2 Hang cleans
3 Front squats

8am Endurance, 9am crossfit and weightlifting
8am
40 minutes emomTeams of 4- Switch every 2 minutes
Station 1-row for 2 minutes
station 2-100m sandbag bearhub carry (you will get a little rest on this round)
station 3-ski for 2 minutes
station 4-burpees box step overs



9am Crossfit
Warm-Up
3 Sets, For Quality 
1:00 Cardio Choice 
10 Hollow Rocks
10 V-Ups
10 second Hollow Hold 
5/5 Single Arm Rotational Ring Rows

Conditioning 
“Five Guys” 
Every 8:00 x 4 Sets
500/450m Row 
10 Alternating Dumbbell Hang Snatch
20 Box Jumps 
10 Alternating Dumbbell Hang Clean and Jerk
20 Single Dumbbell Step-Overs 

Box: 24/20’’ 
Dumbbell: 35/25lb, 15/12kg
Primary Objective: Complete each set as fast as possible
Secondary Objective: Consistency across sets
Stimulus: Muscular Endurance
RPE: 8/10

Regular classes the morning. Clean o ween event in the evening. Come out even if you don’t want to participate! we’ll have food. I’ll have some rowers and sandbags set out for the evening if you want to get a little crossfit-ish workout in. Warm up for clean o ween from about 4:30 to 5:15. First lift at 5:30 sharp. Com

Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps

Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Overhead Squat
– Squat Snatch

Then add loads, bar should be off the floor now

From the Floor x 2
– Snatch Lift Off to Knee
– Segmented Squat Snatch (Below Knee)
– Low Hang Squat Snatch

Then Complex @ Real Speed, Building to Starting Loads

Weightlifting
Squat Snatch Complex
Every 2:00 x 5 Sets
1 Segmented Snatch
2 Low Hang Snatch

Perform @ 75%+ of 1RM Snatch
Segmented Snatch will have us pause just below the knee, before hitting the Snatch, then we will move back to the low hang position to perform two more low hang Snatches.

*Snatches may be done as a Squat Snatch or Power Snatch, whichever allows for the best technique and most viable catching position

“I Let Him Go”
For Time
10-8-6-4-2
Strict Handstand Push-Ups
Deadlifts 
*10 Toe to Bar to Finish Each Round
Barbell: 275/185lb, 125/84kg

% on Deadlift should be no higher than 70% of 1RM

Level 2:
For Time
10-8-6-4-2
Handstand Push-Ups
Deadlifts
*10 Alternating Toe to Bar to Finish Each Round
Barbell: 225/155lb, 102/70kg
% on Deadlift should be no higher than 70% of 1RM

Level 1:
For Time
10-8-6-4-2
Kneeling Box Piked Handstand Push-Ups
Deadlifts 
*10 Hanging Knee Raises to Finish Each Round
Barbell: 95/65lb, 43/30kg
% on Deadlift should be no higher than 70% of 1RM

Goal Time Domain: 6:00-8:00

Time Cap: 12:00

Primary Objective: Completing each set of Handstand Push-Ups in 2 sets or less

Secondary Objective: Unbroken Deadlift reps

Stimulus: Mixed Strength Stamina Work

RPE: 8/10

Notes: We are working into a fun triplet here with the focus on a “Diane” feel of a workout with the goal of pushing the pace on the gymnastics components before setting up for a solid set of a challenging unbroken load on the Deadlifts today. The added midline fatigue from holding the strict position overhead as well as the midline control and bracing on the Deadlifts will add an extra element here to take into consideration. The first few sets should be held close to 90 seconds a round before trying to complete each subsequent round as close to 1:00 on the clock.