Alternating EMOM 6:00
150m Run
10 Ring Rows 10 S. DB Box Step Ups (HEAVY)

Strength/skill is after the wod today

All weights and box heights are RX today. This one is about getting the correct stimulus of the workout, and to do that you will want to finish close to the suggested times.

Feel: Muscular Overload
Pacing: Sustain
Target Score: 15-20 Minutes
Firebreather Score: Sub-15 Minutes


For Time
15 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
13 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
11 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
9 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
7 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
5 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
3 Strict HSPU

Box (or stacked plate) 20/16″
DB: 30-70s

Scaling

• SHSPU: Multiple sets are acceptable. Should not exceed 5 sets or roughly 1 minute of work in any round, otherwise reduce rep scheme (7-6-5-4-…1, or 6-6-6-6… etc). Modify to kipping a small elevated target for Strict HSPU, kipping HSPU, Seated Strict Presses with lighter DBs, or a push up variation work too, just maintain the Muscular Overload stimulus.
• Step Up: Should remain steady and challenging throughout. Push athletes to use a heavier weight than they want, but athletes should be able to do these in 2 sets.

Coach Focus: MetCon has 84 step ups and 63 strict HSPU. The Step Ups are two DBs, step up (standing all the way up at the top) and then down, not over. The DBs are meant to be heavier than the usual step up/over weight, but note the shorter box. We want the step ups to be a grind. SHSPU are programmed a higher volume than most are used to and for today’s class is 100% acceptable for athletes to work through many sets to finish the SHSPU. For athletes w/o SHSPU, kipping, seated strict presses or deficit push ups are all excellent scales

Strength/skill
5 Rounds
1:00 Max Strict Pull Ups
Rest 1:00

3 Rounds
:10 HARD Row, :50 Moderate
Then,
3 Rounds
10 Plate Ground to OH, 25lbs or less
:40 Wallsit

Deadlift
1×6@65%
1×5@75%
1×4@85%
1×[email protected]%
1×1@90%-95%
Reps are touch and go.
After each set of deadlifts, perform 10 Double Russian KB Swings for maximum explosiveness, 53s/35s or less
Rest 3-4 minutes after the swings. The goal is for each set to be roughly 2.5% or simply slightly heavier than last week.

Goal is to make the slightly heavier barbell look as good as it did in Week 3. Coaches should watch your athlete’s leg drive on each rep. Athletes who leave their hips high (after the first rep, meaning that their first DL is fine but their following ones in that set look more like RDL’s) will struggle to create leg drive on subsequent reps.
Additional Notes/Resources: The explosive movement that follows each set of deadlifts is meant to augment the explosive hip extension we are looking to improve this phase. This does not need to be done immediately after each set, but within :30 – :60 after the set is completed

Accessory
AMRAP 10 Minutes not for score!! qaulity movement with a purpose
:45 Farmers Hold 30s-100s
10 banded Hamstring Curls
10 Empty Bar Good Mornings (Tempo on the way down, fast on the way up)

Extra outside

8 Rounds
5 Band Pull Aparts
10 Cossack Squats
20 Lateral Box Step Overs
20′ HS Walk (15 second DB hold overhead is the sub)

3 Rounds
8 Band Pull Aparts
8 Light DB Push Presses
8 PVC OH Squats 100m Run

Strength
Build to weight for tempo snatch then we will start the clock

Every 2:30 for 15:00 (6 sets)
3 Tempo Pull Squat Snatches
Drop and Reset between reps
Start around 60% and add weight if it looks and feels good. Compare to Oct 1st.

AMRAP 9 Minutes
100m Run
9 Toes to Bar
100m Run
9 Shoulder to OH 95/65lbs

Feel: Cardio
Pacing: Sustain
Target Score: 6+ Rounds
Firebreather Score: EMOM or faster
Scaling

• Run: 30 double unders, only if injury/weather is an issue. ski 8/6 cals as last option
• T2B: 1 set for most of the workout, MAYBE becoming 2 sets if fatigue sets in. Reduce reps to as few as 5, otherwise have athletes perform knee raises. Athletes should be able to do their chosen set unbroken for multiple sets.
• STOH: 1 set for the entire workout, or reduce loading.

EXTRA WORK
AMRAP 20 Minutes

500/450m Row
rest 1:00
400/350m Row
Rest 1:00
300/250m Row
Rest 1:00

The goal of this is to row a faster pace the shorter the interval is

1:00 Squat Hold
Then
200m Run
10 Spiderman Lunges
20 Gymnastic Kips
10 Spiderman Lunges
200m Run

Build to what you think your set of 3 front squats (with a 3 second pause) should be when you see the word AHAP (as heavy as possible)
Strength 3×3 front squat at that weight

Wod-
Ok.. its bike day. its not only up to the coaches to bring the energy and make this great its up to everyone in class. I can assure you that when you are about to hop on a bike for a 20 to 40 second sprint you don’t need any negative vibes about the workouts. Yes its tough, but that’s why you joined a crossfit gym!

*you can definitely share bikes on this. better bikers try to use echo bikes in busier classes. if you are sharing we are still going to keep 4 minute rounds.. simply hop on the bike as soon as soon as whoever you are sharing with is done and get your cals done, next round.. do the same thing. timing wont be too far off.

Wod- send it, send it, send it- Purposely gettting about 3:30 to 3:00 minute break on this because you are supposed to sprint
Every 4 Minutes for 16 Minutes 18/10 Calorie AAB

feel: Gas
Pacing: Send
Target Score: Sub-:45 for all rounds
Firebreather Score: Sub-:20 for all rounds
Scaling
Reduce calorie count to keep all efforts an all-out sprint, or have athletes sprint as many calories as possible in a :30 to 40 second or less window.

Extra work if you want to

This will have to be inside on the rings. if you are scaling to pull ups, do pull ups on the rings because the next class will be using the rig
Try to share a bar with someone

aMRAP 10 Minutes, climb the ladder:
1-2-3-4-5-6…
Muscle Up
Deadlift 275/185lbs

2:00 Banded Glute Activation
Then
Every 2:00 For 6:00
Run 200m
5 KB Taters

Skill/strength
Pistol work

1:30 KB/Ankle Stretch, per side

*use this time to practice some form of 1 legged squats to works towards a pistol
16 Cossack Squats
12 Pistol Negatives,
12 per leg (Standing on box)
*are you amazing at pistols, ok don’t stand around, try some weighted pistols

Wod- 18 minute Cap *add 1 second to time for every incomplete rep
25′ S. Arm DB OH Walking Lunge 50/35lbs (counts as 5 reps)
30 Wallballs 20/14lbs
50′ S. Arm DB OH Walking Lunge 50/35lbs (counts as 10 reps)
60 DB Snatches 50/35lbs
50′ S. Arm DB OH Walking Lunge 50/35lbs (counts as 10 reps)
30 Wallballs 20/14lbs
25′ S. Arm DB OH Walking Lunge 50/35lbs (counts as 5 reps)
60 Pistols


Feel: Muscular Overload
Pacing: Sustain
target Score: 12 – 18 Minutes (recommended 18 minute cap)
Firebreather Score: Sub-10 Minutes

Scaling

• Lunges: 25’ Sections should be UB, athletes can switch arms at any point.
• Wallballs: Ideally 1 – 2 sets, but never more than 3.
• DB Snatches: Should not exceed 4 Minutes. Athletes should be able to perform 20 reps to start their set.
• Pistols: a lot of variance here, goal is to get everyone squatting on one leg using either a box or a band to do so.

Coach Focus: Pistol will vary greatly. struggle through pistols at the end of the workout because by that point most of the intensity as taken place. goal is to have everyone doing some form of 1 legged squat even if that means they time cap at 18 minutes

Extra work
every 2 minutes for 14 minutes (7 rounds)
200m
10 burpees
Scale number of burpees (up or down) so you have 30 seconds rest