Friday!!!!
We would like you all to come out to our Friday Night Lights Holiday Jamboree tonight starting at 4pm. Bring food, drinks, family and friends. Do both the workouts, do one, or just come out to hang out from 4 to 7. We will run heats of the workouts about every 15 minutes.

In case you can’t come out we still want you to have a chance to do the workouts so just like during the CrossFit open the workout of day will also be the Friday night lights workout.

Try to partner up with someone to count. we have scorecards on the desk.

Going to have to hustle to get both the workouts in if you are doing them during the 5am, 6am, 9am or `10am… we would much rather have you join the fun from 4 to 7 and have a little more recovery time between wods.

Warm up
4 Rounds
5 cal bike
5 wall walls
5 Db snatches
2 hang cleans building up in weights

Class is going to run tight today (especially if you partner up to have someone count for you) if you are trying to do this at 5am, 6am 9am 10am but we can do it.

Wod 1
8 Minutes Amrap
16 wall balls
8/6 echo bike cals
Rx
20/14 wall ball
Scale 14/10 wall ball



Wod 2- this is a two part wod on a continuous 12 minute clock. 2 scores

Part A
Minutes 1 through 7
Amrap
20 Alternating Db snatches (BOTH sides of DB touch the ground)
10 HAND RELEASE bar facing burpees

Wod 2 Part B
Minutes 7-12
5 Minutes to establish a two rep max hang clean
-Hang clean is above the above the knee, must deadlift the bar to full extension, then pause, then start your first hang clean.
-Can be power or squat, can go up or down in weight
-Lift must be started by the 12 minute so as long as you pick the bar up by the 12 you can complete the complex

Rx
50/35 lb dumbbell
Two foot landing and two foot take off on the burpees.

Scaled and masters over 60
35/25 lb db
step overs permitted on burpees

Scaled 2
25/15 lb db
step overs permitted on burpees

Barbell Warm Up

All Weights today
Snatch waves
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%|
Rest 2-4 minutes between sets, drop and reset. Goal is for the last wave to be heavier than last week’s last wave.

Optional Accessory

4 Sets

20 Single Leg RDLs (10 per side, hold 2 DBs entire time)

20 Reverse Lunges

20 Curls

20 Presses

Rest 1:00-1:30 between sets *All movements are done with 2 Dumbbells and should be light enough they can move through a whole round without stopping.

2:00 4-way Banded Glute Activation
Then
Alt. EMOM 6 Minutes, :50 work :10 rest/transition
1 – Machine Calories
2 – Single DB Box Step Overs
3 – Burpees

Strength

Every 4 Minutes for 16 Minutes (4 sets total)
3 reps of 1&1/4 Back Squats*
*Peform a squat to full depth, stand until hip crease is above the knee, return to bottom, then stand tall.

Do at least 3 warm up sets. Each squat presents the opportunity for athletes to learn “the bounce” out of the bottom of the squat as well as proper mechanics in the descent of the squat. We want to see athlete descend by having their hips “sit back” and then upon standing we want athletes to have their hips and shoulders rise in unison.

AMRAP 13 Minutes
21/18 Cals bike or ski
9 Wall Walks
3 Front Squats 225/155lbs

Cals Should not exceed 3:00 in any round and should take closer to 1:30-2:30 to complete.

Wall Walks: Use the open standards for RX/Scaled. Should not exceed 2:00 to complete a round.

Front Squat: Should be very heavy, but not exceed approximately 70% of the athlete’s 1RM. Athletes should be able to clean the weight and do 3 unbroken reps each round.

1:30 Lat Smash/side
Then
4 Rounds
100m Run
9 Gymnastic Kips
6 S. Arm Devil’s Press
3 S. Arm DB Front Squat (OH squat on rounds 3-4 if mobility allows)

Strength
15 minutes emom
1 Tempo Snatch DL to Knee + 1 Tempo Snatch DL to Power Position + 1 Power Snatch
*without putting the bar down
*Tempo is 2 seconds on DL to knee, 3 seconds on DL to Power positon, then 1 power snatch is from the floor at full speed


7 Rounds
7 Devils Presses 50/35lbs*
100m Run
7 Toes to bar
100m Run
*Perform 1 fewer Devils Press each round

Feel: Cardio

Pacing: Sustain

Target Score: 11-15 Minutes

Firebreather Score: Sub-11 Minutes

Scaling:

• Devils Press: Reduce loading before reps. A good way to do this in very busy classes where there might not be enough DBs is to partner with someone on just devil presses and do “you go, i go.” you might end up moving faster doing it this way
• Toes to Bar: 1 Set is what we are looking for. Scale to 4, 5, or 6 reps to keep athletes moving. If Toes to Bar aren’t possible scale to kipping knee raises or V-Ups
• Run: 100 m row for each 100m run, or 50 Double Unders,

Coach Focus: Each round should not exceed 2:00 of work on average. Devils presses will get slightly faster from round to round, but should not exceed 1 minute of work in any round. Toes to bar should be one set and coaches should remind athletes to aggressively close their shoulders, using their lats, to close the gap between the pull up bar and the feet. Lastly, remind athletes to push the run from start to finish.

Extra:
EMOM for
6 Minutes
10/7 Calorie Row
5-15 Chest to Bar Pull Ups (or a sub you can string together at least 5 pulls unbroken)

2:00 Hanging Shoulder Opener (1:00 per arm)
20 Squats
Then
AMRAP 4 Minutes
10 Empty Bar Thrusters
8 Lateral Burpees
20 Single Unders (Double Unders or attempts after round 1)

Strength/skill
EMOM 2 Minutes
6 Gymnastic Kips on Rings or bar
EMOM 2 Minutes|
3 Turnovers (muscle up w/o dip)
EMOM 2 Minutes
1-3 Burpee Muscle Ups or burpee pull ups
*If unable to turnover on high rings practice ring transitions on low rings w/ feet on the ground.


AMRAP 20 Minutes
10 Thrusters 135/95lbs
6 Burpee Muscle Ups
75 Double Unders

Feel: Gas/Muscular Overload

Pacing: Sustain

Target Score: 4+ Rounds

Firebreather Score: 6+ Rounds

Scaling

• Thrusters: Reduce loading to keep to no more than 3 sets for the entire workout. Coaches should be careful not to over scale the weight, this will change the stimulus dramatically if too light.
• Burpee Muscle Ups: Should not exceed 1:30 in any round. Scale to the most difficult burpee + pull up variant
• Double Unders: 60-seconds of practice each round, or Single Unders

Coach Focus: Today’s 20 Minute workout is meant to make athletes feel a bit “stuck” at each station but should still allow for a round every 3:30-4:30. Before we recommend practicing a mini-round (like 5-3-30 reps) to establish with your athletes how these movements affect one another prior to starting.

EXTRA
Nice “Full send” extra piece that can really be done any day of the week
For Time
28/21 Calorie Ski
Rest 4:00
28/21 Calorie Ski