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

Some old school Tampa Bay Games wods

TEAMS OF 2
6 Minute Amrap

40 Deadlifts (Elite 315/205) (RX 225/155) (Int/Mas 185/135) (Novice 135/95)
40 Wall Balls (Elite/RX 30/20) (All others 20/14) Target Height: 10/9
40 Dumbbell Power Cleans (Elite 70/50) (RX/INT/Mas 50/35) (Novice 35/25)
40 Box Jumps (Elite/RX 30/24) (All others 24/20)
40 Dumbbell Thrusters In the Tampa Bay Games you are working in pairs of 2 on this wod anyway.

Wod 2- 10 Minutes Amrap- Teams of 2

10 Min AMRAP

Buy In:  500m row

30 Synchronized Dumbbell Snatches (Elite 70/50) (RX, Int, Mas 50/35) (Novice 35/25)

20 Bar Muscle Ups – one athlete works at a time (Int/Mas Pull Up) (Novice Ring Row)

30 Synchronized Burpees

20 Bar Muscle Ups

Wod 3 (this was not a TB games wod) 5 Minutes with a partner max bike cals

We need some running in our lives
Teams of 4- 40 Minute amrap 2 scores (rounds and calories)
waterfall style-ish
Partner 1 starts with a 400m run
Partner 2 starts on Rower
Partner 3 starts bike
Partner 4 starts with a rest

At 3….2….1… the 3 working partner start (4th person is lucky, they get to start late)
Switching is not a set time today, its when the person gets back from the run
Runner goes to rower, rower goes to bike, bike goes to rest, rester goes to run.

9am warm up
2:00 Machine
1:00 Lateral Box Step Overs unweighted
1:30 Machine
1:00 Single DB Box Step Overs
1:00 Machine
:30 Double DB Box Step Overs
:30 Machine *Increase intensity on Machine from a Forever Pace to Reach Pace across the whole warmup.

Wod

AMRAP 2 Minutes x 10
10 Double DB Box Step Overs 50s/35s to 24/20″
Max Machine Calories in remaining time
Rest 1:00 Any machine may be utilized, but athletes may not use the same machine in back to back rounds. Score is calories completed.

Feel: Gas

Pacing: Reach

Target Score: 150/100+ Calories

Firebreather Score: 200/150+ Calories

Scaling:

• Box Step Over: Should be 1 set and not exceed 1 minute of work in any round. Reduce DB weight and/or box height before reducing reps.
• Machine: Any machine may be used. If machines are not available, perform max burpees in remaining time. To keep athletes engaged, allow them to rotate through various machines throughout the workout if desired.

Coach Focus: We are looking for athletes to always have 1 minute on the machine each round. Coaches should strategically set up their athlete’s work space so they do not need to travel far to get to their machine. Coaches should tell their athletes to use their rest period to record their calories, hydrate and prepare for the subsequent round.