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.

30 Lunges
2:00 Banded Glute Activation
30 Lunges

Then,
10 Bar Facing Burpees
:15 machine sprint

Strength
Build to a 2 rep max back squat. This should take awhile when done correctly. Newer athletes not comfortable maxing out should try 5 sets of 5 back squats with perfect form and challenging weight


WOD-
12 Minute Amrap
15 wall balls 20/14
30 Alt db snatches 50/35
15 Rower of ski cals

3 Rounds
100m Jog
:10 bike SPRINT
25 Ground to Overhead w/ a plate (suggested plate 45/35lbs)

Warm up your clean and do some light overhead overhead work

Re-test

Conditioning Retest last completed WEDNESDAY SEPTEMBER 29th
“Captain Thunderpants”
10 Rounds
200m Run
10 Bar Facing Burpees
5 Power Cleans 135/95lbs

Time Cap 24 Minutes
From 24:00 – 32:00
Find a 1RM STOH

Scaled
8 Rounds
200m Run
10 Bar Facing Burpees
5 Power Cleans 95/65lbs
From 24:00 – 32:00
Find a 1RM STOH If you finish before 24:00,
you are rewarded with more time to find a 1RM STOH

Feel: Cardio + Heavy

Pacing: Sustain

Target Score: 18-24 Minutes, beat previous time

Firebreather Score: Sub-18 Minutes, beat previous time

Scaling

• Use appropriate test/the same as before
• Power clean weight should be light enough to perform sets of 5 touch and go, but singles are acceptable as a strategy.

Coach Focus: The conditioning test for this phase is meant to provide a stimulus where everything is just do-able enough to stay moving at a quick sustainable pace. No individual set in today’s class should exceed 1:15 to complete. This workout is intended to be completed by many athletes under the cap, but not all. Before starting the clock, ask your athlete to check their workout logs to find their previous time (9/29/21).

2 rounds (6 minutes)
Minute 1- 4 Burpees & 10 Wallball
Minute 2- 8 Ring Rows & 10 Air Squats
Minute 3- 1:00 Deadhang from Pull Up Bar

Strength and skill-
Get your equipment ready for the wod and practice movements.
Go through these muscle up progressions if you are working on them. If you are working on pulls ups practice your most difficult version of pull up or ring row

2×3 Big BMU kips, as singles
2×3 Big Kips + Knees up
then, 2 sets of 1-4 BMU

Wod- Re-test from TUESDAY SEPTEMBER 28th
“Buzz Smiteyear”

Gymnastics Retest

“Buzz Smiteyear”
AMRAP 16 Minutes
Row 800/700m
60 Box Jump Overs 24/20″
50 Chest to Bar Pull Ups
40 Thrusters 95/65lbs
30 Bar Muscle Ups

Scaled
AMRAP 16 Minutes
Row 800/700m
60 Box Jump Overs 20/16″
40 Pull Ups
40 Thrusters 75/55lbs
20 Chest to Bar Pull Ups

Beginner
AMRAP 16 Minutes
Row 600/500m
40 Hops over Barbell
30 Jumping Pull Ups
30 Thrusters 45/35lbs
20 Ring Rows or Banded Pull Ups (most challenging version of pulling possible)

Feel: Muscular Overload/Gas

Pacing: Sustain

Target Score: Get to the final gymnastics movement/get further than Week 1

Firebreather Score: Finish faster than Week 1

Scaling: see Scaled/Beginner options.

• Pull ups should not exceed 5 minutes to complete.
• The goal of this workout is for everyone to get the chance at Bar Muscle Ups with only the very best potentially finishing under the cap.

Coach Focus: The first gymnastics pulling movement should be the “easier” of the two that the athlete performs. We have an Rx/Scaled/Beginner option because of the variance in gymnastics abilities, but there’s a good chance athletes will get stuck on the pull up bar which is acceptable because it’s a gymnastics test.

Did you eat your Wheaties?
It’s deadlift retest day.
We’ve been hitting some pretty heavy percentages the past few weeks so you might have already hit a PR and thats a win. Today is your last shot to go for it.

15 Banded Good Mornings
Then,
12-9-6
Russian KB Swings
Empty Bar deadlifts
Row Calories @ Moderate Pace

Lifting Retest
Deadlift
5-3-3-1-1-1
Start around 60% and add weight each set, finding a new 1RM.
Athletes may perform additional singles as needed

4 Sets for Quality
20 Double KB Sumo Deadlifts
10-40 GHD Sit Ups
**Absolutely DO NOT do more than 10 per round if you havent been on this machine or havent been on a while. There is a myth that this is a magic ab machine. Yes, it will make your core stronger, but abs are made in the kitchen.