With Christmas and New Years day both falling on Saturday this will be the last endurance class of 2021, So sad.
EVERYONE get your butts out here for this
Repeat of a few weeks ago since it was so fun!

8am Teams of 5!
waterfall style workout, we are adding a burpees station though
1 minute Ski
1 Minutes bike
1 Minute row
1 Minute burpees
1 Minute rest

9am solo workout
Crossfit open 18..2 with a time modification

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

At completion you have 5 minutes to find a 1 rep max clean

Barbell warm up for snatch


Strength – snatch
3 @ 65%
2 @ 75%
1 @ 85%
3 @ 70%
2 @ 80%
1 @ 90%
3 @ 75%
2 @ 85%
1 @ 95%+
Drop and reset on sets with multiple reps. Rest 2-4 minutes between sets

Optional Bodybuilding

3-5 Sets for quality

12 DB Bench Press, light, speed focus

20 Weighted Russian Twists, 25lbs or less 12 Cossack Squats, 25lbs or less (6/leg)


Extra-
3-5 sets of sits ups ranging from 15-20 reps
OR
Spend some time on the ghd machine. NO MORE THAN 30-40 if you have never done the GHD

1:30 Hip Openers
1:00 Squat Hold
Then
3 Rounds
8 DB Goblet Squats
8 Single Arm DB Thrusters (4 per arm)
8 Lateral Burpees over DB


Every 2:30 for 6 Sets
Tempo Back Squat
5-5-3-3-2-1 Perform a 3-count to the bottom. Do not pause in the bottom, stand up right away. Start around 50-60% and add weight each set, building to AHAP. You can do a few sets of 1 to get ahap

AMRAP 10 Minutes
6 Strict HSPU
8 Alternating Pistols

Feel: Muscular Overload

Pacing: Sustain

Target Score: 7+ Rounds

Firebreather Score: Faster than EMOM

Scaling
SHSPU: 1-3 Sets. Coaches can slightly reduce reps (1-2 reps) or add can ab-mat or two to reduce the ROM slightly to allow athletes to practice, but if an athlete can not perform 4 reps in 1-3 sets, scale to kipping HSPU, pike HSPU, or push ups.

Pistols: Scale to some form of a one legged squat. Lots of options for the coach to show you

Coaches should think of today’s class as an opportunity to practice higher skill gymnastics on a fixed clock. Scores will vary greatly depending on scaling options, but every athlete in class should have a challenging version of both movements. Do not shy away from challenging options, but be prepared to have multiple scaling options for today’s class. Note that we do not want one movement to be significantly easier than the other, as that will just lend itself to either a HSPU or Pistol workout. We want a pretty good balance of difficulty, and today is a great day to actually let athletes go with the MORE challenging version and move a little slower

Extra
Buddy run intervals.
200-400, you go i go.
Max of 6 rounds each for the 400s or 10 rounds each for the 200s

Warm up
5 Minute on a bike or rower
*Every :90 starting at 0:00
5 Hang Squat Cleans (start with empty bar and add weight each round)

Then Build to 60% of 1RM Front Squat
You can over a little bit and then lower the weight for the workout

Wod-

AMRAP 30 Minutes, alternating full rounds w/ a Partner:
3 Front Squats @60%
10/8 Bike or row
3 Front Squats @60%
10/8 Bike or row
Bar is taken from the floor.
****Partner with someone who bikes or rows about at about the same pace so the work to rest ratio is about equal

Feel: Muscular Overload/Gas

Pacing: Reach

Target Score: 2-3 Minutes per Round, both partners complete 5 rounds

Firebreather Score: Sub-2 Minutes per round, both partners complete 7 rounds

Scaling:
Calories should not exceed 1:00 in either set each round.

Coach Focus: The purpose of this piece today is front squatting a moderately heavy load under fatigue. Coaches should remind athletes that positioning is king when it comes to the front squat, poor posture = unsafe and more difficult front squats. To improve positions, coaches should encourage athletes to wider their grip, keep a full grip around the bar, and focus the shelf the bar sits on when squatting. Poor mechanics = less safe and harder.

Long workout today. Don’t be late for class but if you are, be ready to start the workout at :15 after
20 Slow A-frame Toe Touches
Then|
2 Rounds
10 Single DB RDLs (per side)
10 Single Arm DB STOH (5 per arm)
2 Wall Walks

AMRAP 4 Minutes x 5
4 Toes to Bar
8 S-arm DB Hang Clean and Jerk 50/35lbs
15′ HS Walk
Rest 2:00 between AMRAPs.
Continue where you left off after each AMRAP.

Feel: Cardio

Pacing: Sustain

Target Score:  12+ Rounds

Firebreather Score: as close to EMOM or faster as possible (20+ rounds)

Scaling:

• Toes to Bar: Should be one set each round. Scale to kipping knee raises or V-ups if Toes to bar are not consistent.
• DB HC&J: Should be unbroken each set. Athlete can alternate arms when desired, but should aim to keep things even, whether thats splitting the 8 reps to 4 reps per arm per round, or alternating full rounds on one side.
• HS Walk: If athlete can consistently walk 5’, allow them to HS Walk. If no HS Walk, scale to 1 Wall Walk or 30’ Bear Crawl.

SKILL WORK
In 7 minutes accumulate as much time as possible in an L-sit (straight leg more advanced, knees bent if your are working on it)