4 Minute Machine of Choice,
performed as :50 moderate pace, :10 HARD
Then
4 Rounds
8 Empty Bar Power Snatch
8 Kip Swings
8 Ring Rows

Pulling skill work
3 Rounds (if you are not to bar muscle up work yet, spend this time practicing the kip)
5 jumping into bar kips, as singles
3 Kips + Knees up/Press down
then
EMOM 3 Minutes 1-3 Bar Muscle Ups or Kipping Pull Ups

“19.4” (12 minutes cap including break)
Score is time. Add 1 second for every rep that is not completed

For total time:

3 rounds of:
10 snatches 95/65lbs
12 bar-facing burpees

Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes
Scaled: 65/45lb snatch and chin-over-bar pull ups instead of bar muscle ups

Chandler Smith & Max Bragg: 8:40
Caroline Conners: 9:30


Competitor Extra:
You can hit this one outside to stay out of class way. Don’t let your bar roll away

2013 Regional Individual Event 5
21-15-9
Deadlift 315/205lbs
Box Jump 30/24″

1:00 Spiderman Lunges
20 Med. Ball Squat Cleans
1:00 Lateral Burpees over Bar
20 Unbroken Wall Balls
1:00 Aframe Toe Touches

Strength
EMOM Until failure:
1 Squat Clean Thruster 135/95lbs
Men add 10lbs per round.
Women add 10lbs per round for the first 3 rounds, then add 5lbs per round.

STRENGTH/SKILL
Stimulus: Heavy
Rest: As prescribed

Coach Focus: The thruster is one of our favorite movements for two main reasons. 1) It reminds athletes of the importance of positioning when squatting and pressing, and 2) it teaches athletes the value in core-to-extremity. If either principle is violated, a struggle will ensue. Additional Notes/Resources: Goal is for all athletes to complete a minimum of 7 minutes of thrusters. Scale starting weights accordingly. This is intended to be done BEFORE the metcon as a way to get athletes comfortable with a barbell that should be much heavier than the one they use in the metcon

Wod
For Time
40 Wallballs 20/14lbs
20 Thrusters 135/95lbs
40 Wallballs 20/14lbs

Pigeon Stretch 2:00/ Side
Then
3 Rounds
10 Box Step Ups with Light DB
10 Alternating DB Hang DB Snatch
10 PVC OH Squats


4 Sets
3 Shallow Kips (tight & fast)
3 Big Kips (Elevation is the goal)
1-3 bar Muscle Ups Rest as needed between


On a 9 Minute Clock:
60 Single Dumbbell Box Step Ups 50/35lbs, 24/20”
Then,
AMRAP in remaining time:
6 Overhead Squats 115/75lbs
3 Bar Muscle Ups

Feel: Gas

Pacing: Sustain

Target Score: 4+ Rounds of the 6/3.

Firebreather Score: 6+ Rounds in the 6/3.

Scaling

• Step Ups: Reduce weight before reducing box height or reps. Should not exceed 4 Minutes to complete.
• OHS: Should always be one set, scale weight to ensure athletes can move the barbell quickly and consistently.
• BMU: Should only be 1 set for most sets. Occasionally 2 sets. Can be reduced to 2 or 1 BMU, or scale to most difficult pulling gymnastics variation.

Coach Focus: The single DB step ups should take most athletes 2:30–3:30 to complete and is meant to pre-fatigue the legs ahead of the OHS/BMU couplet. When moving onto the couplet, athletes should be able to move consistently back and forth quickly from start to finish. Scale the weight and bar muscle up reps if needed to preserve the stimulus

Hip Openers, 2:00
4-way Banded Glute Activation, 2:00,
then:
15-12-9
Calorie Machine
Jump Squats
Hollow Rocks


Back Squat
5×5 @ 95% 5RM from test week
All sets are at the same weight.
Rest 2-4 minutes between sets.
The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week. As the percentages get heavier, focus on maintaining good positions with minimal grinding.

Wod

EMOM 12 Minutes, 4 sets each
1- 12 Front Rack Box Step Up (6 per leg; moderate load, 20″ box)
2- 15 V-Ups
3- Max Duration Push Up Hover Hold
**A “Hover Hold” is a hold at the bottom of the push up position with the chest 1-3″ off the deck. Only your hands and toes should be touching the ground.


Competitor extra- do this in place of the above workout or do this as extra. If the gym is busy do your db snatches outside. Extras are not meant to be crammed into and hour. don’t rush through your squats just to get to this part.

Metcon Reset
3 Rounds
20 DB Snatches 50/35lbs
5 Muscle Ups

Rest 1:30

2 Rounds
Rest :30
1 Round See notes for a reminder on what a Metcon Reset is!

Additional Notes: Remember, a metcon reset should be looked at first as if it were a regular metcon without rest (today, it would be 6 rounds for time of 20 snatches and 5 MU). Athletes would consider the overall time or pace they would like to hold from round to round if they were an unstoppable cyborg (within reason), and then attempt to hold THAT pace, knowing that they get rest at the point when we believe they would most likely start to seriously fatigue. Athletes can also perform their first 3 rounds, and then calculate their 1 round pace during their rest period, and attempt to hold that pace on all remanning rounds.

1:00 PVC Pass Throughs
1:00 Dead Hang From Pull Up Bar
Then
5 Rounds
Run 100m
1 Wall Walk
5 Empty Bar Hang Squat Snatches*
*Rounds 3&4, Use Light Weight on Bar

Strength, build up to your squat snatch weight


Wod
5 Rounds
Run 300m
10 HSPU
5 Squat Snatches @ 65-75%
10 HSPU
Rest 2:00
*Squat snatches may be touch and go or singles

Feel: Muscular Overload
Pacing: Sustain
Target Score: 3-4 minutes working time per round, 28-33 minutes or less total
Firebreather Score: 2-3 minutes working time per round, Sub-23 Minutes

Scaling
Run: Should not exceed :90, or reduce distance to 250 or 200m.
HSPU: Looking for first set to be ideally 1-2 sets, and the second set to be 1-3 sets. Scale by reducing reps to as few as 5 per set, or scale to Push Ups or DB Push press.

Squat Snatch: We want everyone who can perform a squat snatch doing so. Scale to power snatches or squat clean/power clean if injury causes the inability to squat.

Coach Focus: We are looking to toe the line on HSPU/shoulder stamina on this piece. Athletes should be able to run hard in their buy-in movement and perform their first set of HSPU in ideally 1 set. Snatches may be touch and go or singles, but shouldn’t ever take more than 1 minute. The second set of HSPU should never take more than 3 sets. When scaling athletes, consider the total volume of HSPU as a way to scale (100 reps as written).

***we bill be adding competitor extra pieces leading up to the open. Do as much of this outside as you can. Class has priority!

EMOM 14 Minutes, alt. movements

14 Burpees to 6″ Target
12 Alternating Pistols