8-12 EMOM, 2-3 sets
Minute 1: Cardio Choice
Minute 2: 10 Russian KBS + 10 Goblet Squats
Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in
Minute 4: Mobilization Exercise

Round 1: :20/:20 Second Pigeon Stretch
Round 2: :20/:20 World’s Greatest Stretch
Round 3: :60 Thoracic Squat Rotations
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Specific Barbell Prep (4-6 min)
Focus on bracing and breathing mechanics in the squat with the goal of 20×1 Tempo
In a workout tempo of “20X1”, the “2” indicates a 2-second eccentric (lowering) phase, “0” signifies no pause at the bottom, “X” means an explosive concentric (lifting) phase as quickly as possible, and “1” means a 1-second pause at the top
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Perform
10 Empty Barbell Reps
5 Reps @ 50-55%
3 reps at 65%

Then Get starting Loads on the Barbell

Strength
Back Squat
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 70%
3 Reps @ 75%
1 Rep @ 80-85%
Rest as needed between 5-3-1 to complete within the 4:00 time frame

This is to be done as 5 reps, then 3 reps, then 1 rep within every 4:00 minute segment just as we did 2 weeks ago. This will have athletes adjusting weight quickly and ending with 80-85% on the bar for the final rep of 9 within each set. This creates a good volume dose as well as allowing athletes to tackle heavier loads in a cluster set style lifting session.

WOD 8:00 AMRAP
20 American Kettlebell Swing
10 Box Jumps
50ft (15m) Single Arm Overhead Walking Lunge
Load: 53/35lb, 24/16kg
Box Height: 24/20

Level 2:
8:00 AMRAP
20 American Kettlebell Swing
10 Box Jumps
50ft (15m) Single Arm Overhead Walking Lunge
Load: 44/26lb, 20/12kg
Box Height 24/20in

Level 1:
8:00 AMRAP
20 Russian Kettlebell Swing
10 Box Step-Ups
50ft (15m) Single Arm Overhead Carry
Load: 35/18kg, 16/8kg
Box Height 24/20in

Masters 55+:
8:00 AMRAP
20 Russian Kettlebell Swing
10 Box Step-Ups or Box Jumps
50ft (15m) Single Arm Overhead Walking Lunge
Load: 44/26lb, 20/12kg
Box Height 24/20in

2 Sets: for Quality
:15 Hollow Hold
20 Alternating V-Ups
:30 second Wall Support Handstand Hold
:15/:15 Single Arm Active Hang
8 Bar Kip Swings / Kipping Knee Raises / Alternating Toe to Bar
10 Push ups

This is a lot to finish in an hour so start warming up to 70 perecnt of your bench right after the workout
Bench
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 70%
3 Reps @ 75%
1 Rep @ 80-85%

quick Handstand work review before wod and picking your progression or reps for toes to bar and handstand walk. a good general rule is 1 wall walk per 10 feet of handstand walk. the handstand walk is approximately 30 feet today

3 Rounds for Time
30 Toe to Bar
10m Handstand Walk
Score = Time

Level 2:
3 Rounds for Time
20 Toe to Bar
5m Handstand Walk

Level 1:
3 Rounds for Time
25 Kipping Knee Raises
3 Wall Walks

Goals / Stimulus / Objectives
Goal Time Domain: 7-11 minutes
Time Cap: 15 minutes
Primary Objective: Maintaining Consistent Sets on Toe to Bar. Goal is to finish each round of Toe to Bar in under 2:30
Secondary Objective: Unbroken 10ft (3m) Segments on the Handstand Walk or Complete Wall Walk Modification in under 1:00
Stimulus: Gymnastics Density / High Skill WOD
RPE: 8/10

• This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.

Workout Strategy Notes:
Toe to Bar: We are looking to hit quality sets on Toe to Bar with the goal of maintaining each round of 30 to be done in as close to 2 minutes as possible. Our main modifications today would be to reduce total volume or adjust to alternating toe to bar or kipping knee raises.
Handstand Walk: The goal is to do the 10m in two 5m segments in order to keep this steady and cycle. For many that are proficient on their hands we should be looking to move up to 100ft (30m) Handstand Walk, and for others that are working on their handstand walk, this is a perfect time to practice and get this short set done.
This will most definitely be a Toe to Bar workout for most, so stay efficient and break up early!

Mondays workout is below but here is preview of the week
*****Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

**** Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

1:00 Row Easy
:30 Alternating Scorpion Stretch
:30 Alternating Iron Cross Stretch
:20/:20 Samson Lunge
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2 Sets: For Quality
:40 Row Moderate to Hard, Building
10/10 Wrist Circles
10/10 Alternating Arm Swings
5 Hang Muscle Snatch + 5 Overhead Squats + 6-8 Reactive Quarter Squat Jumps

Specific Barbell Prep (5-7 min)
*Add Loads: Barbell off the floor
Build over the Course of 3-4 sets to 70% performing Complex
Snatch Grip Deadlift to the Hip
Hang Squat Snatch
Squat Snatch
Hang Squat Snatch

Weightlifting
Squat Snatch Complex: 12:00 to Complete
6 Sets
1 Hang Squat Snatch
1 Squat Snatch
1 Hang Squat Snatch

3 Sets @ 70-75%
2 Sets @ 80%
1 Set @ 82%+

Extra Instructions / Points of Performance
% is Based on 1RM Snatch
This complex must be unbroken. Focus on the bar remaining close and a snappy turnover into the catch. The primary goal today will be to hit the last set at over 80% of your 1RM Snatch.
We can look to modify this complex for newer athletes to 3 Hang Power Snatch + 3 Overhead Squats

For Time (cap 10 minutes)
15 Power Snatch
500m Row
15 Power Snatch

Load: 135/95lb, 61/43kg
Score = Time

Scaling- Lower weights, new athletes go from the hang and no squat

Goal Time Domain: 5-8 minutes
Time Cap: 10 minute
Primary Objective: Consistent barbell cycling and pace. Finish each set of 15 Power Snatch in under 2:00 minutes
Secondary Objective: Hard charging row at between 2-5k pace.
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10

• This is meant to be a sprint effort while maintaining technical capacity on the barbell.

Workout Strategy Notes:
Power Snatch: Start off with a good touch and go set, before settling into quick singles to finish off the first 15 reps in order to bring heart rate down before getting on the rower.
On the final power snatch, we should be looking to tackle quick singles throughout, but if you have something in the tank, finish with a set of 3-5 Touch N’ Go.
Row: Maintain a strong pace that will still allow you to come off quickly and get right back on the barbell. Focus is to hold around 5k-2k pacing.

Workout- Teams of 2
Workout 1-split the work
12 Minute Amrap
25 cal row
200 Meter run together
30 foot handstand walk or 6 wall walks

Workout 2
10 Minutes
16 clean and jerks, 135/95
4 Rope Climbs

Workout 3
16 Minute Amrap
50 Pull ups
50 Burpees over your bar
50 cal ski
50 Snathces 95/65
50 bike cals
How far can you get into the 2nd round of this??? can you make it to the 2nd round

40 minutes- Teams of 3 split how you want
-Ski 40
*
-Row 40
*
-run 200 (one at time while others partner rest)
*
What does the star mean…. that means
30 cal bike and 18 burpees split how you want between each movement

9am CrossFit
Coaches choice warm up

400m Dual Dumbbell Farmers Carry Buy-In
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5 Rounds For Time
20/14 Calorie Echo Bike
200-400-600-800m-1000m Run
20 American Kettlebell Swings
30 Air Squats
–
400m Dual Dumbbell Farmers Carry Cash-Out