TEST WEEK IS BACK!!!
1:00 Shoulder Swimmers (video below) 1:00 Box Step Ups
1:00 AFRAME Toe Touches
Then-
2 Rounds
4 Burpee Box Jump Overs
6 Alt. DB Snatch (lighter DB) 8 Hollow Rocks

Gymnastics Test
AMRAP 6 Minutes
40 DB Snatches 50/35lbs
20 Burpee Box Jump Overs 24/20″
Max Rep Toes to Bar in remaining time

Rest 3:00

AMRAP 5 Minutes
30 DB Snatches 50/35lbs
15 Burpee Box Jump Overs 24/20″
Max Rep Toes to Bar in remaining time

Rest 3:00

AMRAP 4 Minutes
20 DB Snatches 50/35lbs
10 Burpee Box Jump Overs 24/20″
Max Rep Toes to Bar in remaining time Score is total Toes to Bar.

Feel: Muscular Overload/Gas

Pacing: Sustain

Target Score: 45+ Reps of Toes to bar

Firebreather Score: 90+ Toes to Bar

Scaling

• DB Snatches: Should not exceed roughly 2:00, 1:30 or 1:00 in each round, scale weight before reps to allow for at least 20 reps UB.
• BBJO: Should not exceed roughly 2:00, 1:30 or 1:00 in each round, scale to bar facing burpees or regular burpees, or scale reps for your most de-conditioned athletes.
• Toes to bar: Kipping knee raises or V-Ups in place of toes to bar

Coach Focus: We are looking for your athletes to have approximately 2:00 at the end of each round to amass reps of toes to bar. Coaches should push athletes to maximize their time on the pull up bar each round by reaching on their pace in the two buy-in movements each round. Do not allow your athletes to perform the “by any means necessary” toes to bar.

Additional Notes/Resources: The “official” scaled version of this workout would be a 35/20lb. DB, a 20/16” box, and Knee Raises instead of Toes to Bar.

We found a 1 rep max last week. Use those numbers

Barbell Warm Warm Up
15 Behind the Neck Snatch Grip Press
15 Overhead Squat
15 Snatch Grip High Pull
10 Power Pos. Power snatch
10 Hang Pos. Power Snatch
10 Power Snatch from the shin
10 Full snatch from shin

Squat Snatch
Warm Up
1×3 Power Position
2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.
then,
5 reps @ 55%
4 @ 60%
3 @ 65%
5 @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75% Rest 2-4 minutes between sets, drop and reset.


Wod if you finish on time- Don’t rush your snatches just to get to this part

Every 2 Minutes for 12 Minutes
12/9 Calorie assault bike or 10/7 echo bike
15 UB Wallballs
Choose the heaviest ball that allows you to bike hard and remain unbroken with the ball for all 6 rounds.

Partners

Wod 1 For time: (both partner run the 400’s the other work is split)
400m Run
30 Front Squats, 185/135
400m Run
24 Front Squats, 185/135
400m Run
18 Front Squats, 185/135

Rest 5, time your own rest

Wod 2, Split how you want
5 Rounds for time of:
20 Kettlebell Swings, 70/53
10 Chest to bar Pull-ups

Rest 5

Wod 3- split how you want
4 Rounds for time of:
50 Double-unders
15 Push Press, 75/55
10 toes to bar

Remember this teams of 4… lets double it.. 10 rounds each. this will take just over 40 minutes so lets get after it
Minute row
Minute bike
Minutes ski
Minutes rest

Waterfall style meaning person 1 starts on row at ZERO then moves to bike when clock hits a minute.
person 2, hops the rower when the clock hits one… and so on.
each person does a minute on each machine each round and gets a minute rest each round

Easier to explain in person

9am. This is fun repeat workout as well could even hit this in a team of 3

AMRAP 27 Minutes with a partner:

10 Rope Climbs

40 Clean and Jerks 135/95lbs

10 Rope Climbs

30 Clean and Jerks 165/110lbs

8 Rope Climbs

20 Clean and Jerks 185/125bs

8 Rope Climbs

10 Clean and Jerks 205/135lbs

6 Rope Climbs Max Clean and Jerks 225/155lbs

Barbell warm up- Coach will go over all movements before then we will warm up together
Minute 1- 10 snatch grip high pulls
Minute 2- 6 Power position power snatches
Minutes 3- 6 Hang postion power snatch
Minute 4- 4 Power snatch from the shin
Minute 5- 4 power snatch from shin plus OHS
Minute 6- 4 Full Snatches

Get some very light weight or no weight on your bar and do 3 sets of 5 snatches before you add weight
Then slowly build to a 1 rep max snatch.
This will not be rushed today, DO NOT MAKE BIG JUMPS. Take your time. not everything in crossfit is to see who can finish first.

THis one rep max snatch is the first test of our next 7 weeks of training. remember this number


Wod
“Amanda”
9-7-5
Muscle Up Squat Snatch 135/95lbs

This is a great example and a reminder to show up even if you can’t do the movements. Everything is scalable. Less than 5 percent of the gym will be go”Rx” on this. There are plenty of ways to scale and get a great workout.

Feel: Gas
Pacing: Reach
Target Score: Sub-8 Minutes, suggested 10 minute cap for class purposes
Firebreather Score: Sub-4 Minutes
ScalingMuscle Ups:

If no Muscle Ups, scale to 2x Chest to Bar or 2x Chin Over Bar Pull Ups. If an athlete has muscle ups, scale volume to match ability (7-5-3. 5-4-3, 3-3-3, etc)

Snatch: Reduce loading to less than 70% of an athlete’s 1RM. We would like to see any athlete who can perform a squat snatch do so, so reduce loading before changing movement to power snatch or power/squat clean

This is a great example of a crossfit benchmark that help you set long term goals..even if you never get an elusive muscle up. Think long crossfit career on this one. Adjust your movements and weight to finish under 10 minutes (8 ideally)
Two very technical movements but also two movement that you can always work towards or work to getter better at.
A good long term goal is on this one is be able to get the weights and be able to get a very difficult pulling movement depending on where you are it in your crossfit journey. Little by little, day by day, those improvements add up.

Even the most experienced crossfitters that can do both the movements can work on their speed for this workout.. a goal for an experienced crossfitters, with years and years under their belt, would be to go unbroken.