Test week. Test 2 today
fun one

Warm up
2 Rounds
300m Run
8 Light DB Manmakers


Ring Dip Skill
3 sets: :02-:05 Ring Support Hold
2 sets: 2-3 Support Holds + Negatives
2 sets: 2-4 Ring Dips

HSPU Skill
– 2 sets of 20 second HS Hold
– 3-5 Negatives w/ Tripod Focus
– 3-5 Sets of 3-6 Kipping HSPU
** not going upside down? no problem. do this with dumbbells to build that shoulder strength or build or work to the progression you can do then switch DBs
so not going up side down looks like this
2 sets of 20 second db hold overhead
3-5 sets of db presses with 3-5 second negative on the descent
3 to 5 sets of push press

Wod
“The Grind Side”

AMRAP 16 Minutes, climbing the ladder (adding 2 reps to hspu and ring dips every round, box jumps stay the same)
2 HSPU
8 Box Jump Overs 24/20″
2 Ring Dips
8 Box Jump Overs 24/20″

Scaled Version
AMRAP 16 Minutes, climbing the ladder
2 DB Push Press
8 Box Jump Overs 24/20″
2 Push Ups 8 Box Jump Overs 24/20″

*remember every round add 2 reps to the hand stand push ups and ring dips. DO NOT add reps to the box jumps, those stay the same

Feel: Muscular Overload
Pacing: Sustain
Target Score: Everyone should complete the round of 10 HSPU and 10 Ring Dips
Firebreather Score: Complete the round of 16/16

New Cycle Starts today! Focus lift is the squat clean.

Today is an all lifting day.

Take your time between lifts and make sure you are
-setting up properly
-hitting all the positions we have been practicing during the past few weeks
-keeping the bar bath straight
-opening your hips all the way up before pulling yourself under the bar
-aggressively pulling yourself under the bar
-receiving the bar with high elbows and not letting it crash down on you
-keeping your core tight, chest up, elbows high, weight in your heels and not collapsing at the midline in the bottom of that squat

You know how we say “lower, lower” when you are squatting. We want you to train out of the bottom of a squat, because in a heavy a clean you are going to be bottomed out.. if you aren’t used to being there, you are going to have a tough time standing it up.

Warm up
All with an empty bar:

10 Lateral Burpees over the bar

10 RDLs

10 Lateral Burpees over the bar

10 Muscle Cleans

10 Lateral Burpees

10 Front Squats

10 Lateral Burpees

10 Tall Squat Cleans

Then

All weights Test wod

2×3 Power Position Squat Clean
3×2 Hang Squat Clean (at knee)
then,
Find a 1RM Squat Clean
then, 1-3 sets of 3 @ 70% of the 1RM you just found (Drop and reset between reps)

The 1-3 sets after the 1RM are intended to be done only if time allows, and are there for athletes who may find a 1RM quickly, and therefore could use a little more practice. Do not rush athletes in their 1RM. Athletes should take their time finding their 1RM, skipping the drop sets at the end if needed

Sunday Funday Partner Workout: Split the work how you want.

30-20-10 Reps
Thruster 135/95 INT-115/75 BEG-95/55
Bar Facing Burpee

REST 5 MINUTES

40-30-20
Power Clean 155/105 INT-135/95 BEG-95/75
Hand Release Push ups

REST 5 MINUTES

3 Rounds
40/30 Bike Calories
7 Ring Muscle-ups INT-BAR MUSCLE UPS-
sub 12 burpee pull ups per round if you are still working on muscle ups

8am Endurance with a partner
one partner working at a time
75 Burpees
2500 meter row
50 Burpees
2500m ski
25 Burpees
800m run together. Time stops when both partners are back

9am crossfit

AMRAP 24 Minutes in Teams of 3, waterfall style
P1: 100m Odd Object Carry*
P2: Max Calorie Bike
P3: Rest

On go, Partner 1 performs the OO carry. Once P1 returns from their carry, they get on the Bike and bike for max calories while P2 begins their 100m carry. Once P2 returns, P1 gets off the bike and rests, P2 gets on the bike, and P3 begins their carry. Score is bike cals. if there arent enough bikes ski is next option

Additional Notes/Resources:

Odd Object Options

• Sandbag 150/100lbs or bear hug two plates
• Farmer Carry 40-100lbs in each hand
• Light-moderate sled push
• Anything you can think of that’s an odd object or something different!

3:00 of Glute Activation
30 Kettlebell Taters
2:00 of Banded Ankle Mobility
30 Jump Squats
1:00 of a Front Squat Hold
*Banded ankle mobility video here

Strength- Find 1RM front squat
Check this video out

Wod
For Time
Run 300m
30 Box Jump Overs 24/20″
15 Sumo Deadlift High Pulls 115/75lbs
15 Thrusters 115/75lbs
7 Minute Cap

Feel: Gas

Pacing: Reach

Target Score: Sub-7

Firebreather Score: Sub-4

Scaling

• Run: 300m Row or 600m Bike
• Box Jump Over: Scale to allow for jump overs, step overs won’t cut it. If jumping isn’t possible. Consider scaling to an AAB for ~15/10 calories.
• Barbell: Should be able to do the thrusters UB if they were fresh, ideally not more than 2 sets at the end of the workout. SDLHP may be smaller sets, but athletes shouldn’t need more than roughly 1:00 to finish the 15 reps.
  
  Extra- every 30 seconds for 10 minutes
  3-7 HSPU, push ups off a box or seated db press