Warm-Up
:30/:30 Banded Front Rack Stretch
15/15 Clamshell Plus
-then-
For Quality:
10:00 AMRAP
9/7 Calorie Machine
15 Banded Good Mornings
5 Bootstrapper Squats
5/5 Single Leg Glute Bridges
5 Push-Ups 31×1
Barbell Primer

With light loads
2 rounds
5 Deadlifts
4 Hang Power Cleans+
3 Push Jerks

2 Sets, With working loads
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks

*TEAM PRVN TUESDAY*
“Double DT”
For Time:
10 Rounds
12 Deadlift
9 Hang Power Clean
6 Push Jerks
Barbell: 115/75lb, 52/34kg

Options
Level 2 95/65
Level 1 and masters. Pick your weight and complete 7 rounds

Goal: 13:00-18:00

Score: Time

Stimulus: Barbell Cycling / Muscular Stamina

RPE: 8/10

Primary Objective: Have a Game Plan, Pick a Pace, and Stick to It

Secondary Objective: Have small quick breaks throughout

Today is all about having a game plan and sticking to it, and using transitions/breaks as our way to moderate our intensity throughout. No ‘wasted’ reps here when we plan out our breaks (make sure to leave 1 deadlift before starting the hang power cleans, and leave 1 hang power clean before starting the push jerks). Grip will play a big role in this workout, so adding an extra break in the deadlifts since it can be a very short one is highly encouraged, and then try to hold onto bigger sets on the hang power cleans. Under no circumstances should we put ourselves in a place to miss/not complete all 6 jerks unbroken.

RECOVERY
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold

This is the second and last week of our transition / test week, which coincides with the week of the Games. We will be having some fun tests along the way while still working to balance energy systems, strength development work to challenge the body through a multitude of planes of movement, time domains, and styles of workouts.

3 Minute Machine

Then Barbell Warm Up Together

Then
20 Minutes to establish a 1 Rep Max Snatch. We will let you get a little weight on the bar before starting the clock.
** suggested build up to attempt a max out

3 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%
1 Rep @ 80%
1 Rep @ 86%
1 Rep @ 91%
1 Rep @ 96%
1RM Attempt

Workout

For Reps
4 Sets
2:00 AMRAP, 1:00 Rest
2 Rope Climbs 15ft
10 Bar Facing Burpees
-Max Overhead Squats remaining time
Barbell: 135/95lb, 61/43kg

Scaling-Level 2 95/65
Level 1- 5 rope pulls or 5 pull ups, front squats

Goal: 12-15 Reps / Set

Score = Reps

Stimulus: Squat Stamina / Rope Climb Efficiency

RPE: 8/10

Primary Objective: Complete the 2 Rope Climbs and Bar Facing Burpees in 1:00

Secondary Objective: Complete the Overhead Squats in the remaining time in 1-2 big unbroken sets

The focus here will be to find efficiency on the rope climbs and get those done in 30 seconds or less before moving over to your barbell. We are looking to stay low and close to your bar in order to complete the reps as quickly as possible while staying within ourselves to be able to pick-up the bar and find a rhythm early. Ideally this is one big unbroken set to finish each round, but could be 2 sets if you get the buy-in done quickly.

PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch

Teams of 2 or 3
“99 Problems”
Row 2099
99 hang power snatches
99 toes to bar
99 wall balls
99 walking lunges
99 Kettlebell swings
99 pull ups
99 goblet squats
Row 2099

Endurance 8am, CrossFit 9am, Weightlifting- Coach Kailey is out but you are welcome to stop in and do the program she has written for tomorrow.

8am
Teams of 3
14 Minutes Row for cals
14 Minutes ski for cals
14 MInutes run, switching every 200m
Your team can start on any machine they want but everyone save the run for last

9am CrossFit

“Hang Tight”
400m Medball Run
30 Single Kettlebell Front Rack Tall Kneeling to Standing
30 Toe to Bar
400m Medball Run
20 Single Kettlebell Front Rack Tall Kneeling to Standing
20 Toe to Bar
400m Medball Run
10 Single Kettlebell Front Rack Tall Kneeling to Standing
10 Toe to Bar

Warm-Up
15 Bootstrap Squats + Block & Twist
15/15 Clamshell Plus
-then-
9:00 AMRAP
5 Muscle Clean and Press
3 Hang Muscle Snatch + 3 Hang Power Snatch
:10 Top of Ring Dip Support
:10 Dead Hang + 10 Scap Pull-Ups

Ring muscle up progressions

“The Partitioned Standard”
30 Clean and Jerk
30 Ring Muscle-Up
30 Snatch

Load: 135/95lb, 61/43kg

*Partition as desired

Time Cap: 20:00

L2: Barbell 95/65lb, 43/30kg, Sub 30 Pull-Ups + 30 Dips for Muscle-Ups

L1: 30 Hang Power Clean and Push Jerk, 30 Ring Rows, 30 Push-Ups, 30 Hang Power Snatch (45/35lb, 20/15kg)

Goal: Complete in 9:00-12:00

Stimulus: Barbell Cycling and Gymnastics

RPE: 9/10 *Tester

Primary Objective: Best achievable time

Secondary Objective: Complete the workout in 10 sets or less. This would mean 3+3+3 for 10 sets

Strategy: This workout is the Standard, which was completed at the CrossFit Games in 2019, with the top time being in 8:05 by Mat Fraser. All times were under 11 minutes. This workout definitely will hit differently being able to partition it and should allow athletes to come close to the top times of the best in the world because consistently moving on this one and not having to slow down when breaking up sets will help the overall flow and structure here. We are putting an extended time cap on this one to allow athletes to take some extra breaks and just work their way through this test even though the goal would be sub 15 minutes for everyone. At the Games the Cap was 12:00 completed straight through, so keep that in mind when choosing your scaling modifications for this workout.

PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch