2 Rounds
:20 Deadhang from Pull Up Bar
10 Scap Pull Ups
10 Ring Row
Then,
2 Rounds
250/200m Row
15 Jump Squats
4-8 Strict Pull Ups or Banded Strict Pull Ups

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

—

Scaled
For Time
Row 800/700m
60 Box Jump Overs 20/16″
50 Pull Ups
40 Thrusters 75/55lbs
30 Chest to Bar Pull Ups
Time Cap: 16 Minutes

—

Beginner
For Time
Row 600/500m
40 Hops over Barbell or box step overs
30 Jumping Pull Ups
30 Thrusters 45/35lbs 20 Banded Pull Ups (most challenging version of pulling possible)

Feel: Muscular Overload/Gas
Pacing: Sustain
Target Score: Get to the final gymnastics movement before the time cap
Firebreather Score: Finish before the time cap

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.

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. Consider staggering start times by roughly 4 minutes, allowing time for athletes to row and spread out on the pull up bars/bar muscle up stations.

Workout is “for time” just so there’s no chance anyone gets back on the rower, but the majority of athletes should get time capped. The vast majority of athletes should get to the Bar Muscle Ups and have some time to work or attempt their first reps.

It’s here. The next strength cycle. Back to basics, getting strong with Deadlifts!

4 Minute Row
2:30 Easy
1:00 Moderate
:30 HARD
Then,
20 Leg Swings, per side, Front to Back
Then,
2 Rounds
3 Inchworms
10 Russian KB Swings, AHAP

Lifting Test
Deadlift
5-3-3-1-1-1
Start around 60-70% and add weight each set, building to a 1RM for the day. Athletes may perform additional singles as needed.
*After each set, perform 10 Russian KB Swings @ 70/53lbs for maximum explosiveness.
Kettlebells swings are a hip hinging exercise.

Wod-
12 Minutes (4 rounds) Fight gone bad style
1 Minute max reps toes to bar or sits ups
1 Minute max rope climbs or pull. or partial climbs
1 Minute rest

some will start on rope, some on toes to bar. If you we have a bunch of rope climbers in a class we can stagger start by 2 minutes

Sunday Funday

Wod 10- Minutes with a partner
20 Thrusters 95/65
30 cals

Rest 5 minutes

Wod 2 14 Minutes
14 hang power cleans, 135/95
18 Burpees
8 bar muscle ups

Wod 3
3 rounds for time
Run 400 together
50 PERFECT airsquats to a wall ball.

8am Endurance
Complete in teams 2 of two in any order
4 800m intervals (you go i go)
150 burpees
300 SINGLE under jump ropes
150/120 Cals on one machine
200 box step ups
150/120 cals on another machine of your choice

9am

AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)

While Partner B performs:
400 meter Sandbag (med ball/wall ball) Run (45/25 lb)
Partners switch after each Run.

Every 3 Minutes for 9 Minutes
150/125m Row HARD
10 Scap Push Ups
10 Scap Pull Ups
20 Jumping Lunges In the remaining time row slowly

The original version of this workout had more pull up volume which is not always a great idea at the affiliate level. We can scale that number back and finish out the week strong with a very challenging wod no matter what the volume of pull ups is.

CFG Event 15 – Final
For time:
600-m row
60 chest-to-bar pull-ups
36-ft. back-rack walking lunge 115 | 155 lb.
36-ft. front-rack walking lunge 115 | 155 lb.
36-ft. overhead walking lunge 115 | 155 lb.

We will stagger starts and get athletes through who are going to finish a little quicker

Scaling will be all over for this one. Use your best scaling on pull ups, not everyone can lunge overhead… we will figure it out.

If athletes have severe overhead limitations, they may use a single, heavy DB for the OH lunge portion of the workout, switching arms halfway.