100m Run
25’ Lunge
100m Run
25’ Inchworm
100m Run
20 Cossack Squats
100m Run
25’ Burpee Broad Jump

Following the pattern we have been today we restart on Monday with Sumo deadlifts. only one session left til retest

Strength Sumo Deadlift
3 sets of 6
Set 1 is a lighter warm up set
Set 2 is close to or at your heaviest set from last week
Set 3 is AHAP, heavier than your heaviest set from last week and may be heavier than your test week 5RM

Workout
5 Rounds for time
15/13 Cals row bike or ski
50 Doubles (sub 75 singles today)

Pace- Reach

9am Sunday Funday
Teams of 2
Wod 1
12 Minute Amrap You go, I go
5 deadlifts 225/155
5 Burpees over bar
100m run

Wod 2-
10 Minutes split how you want
60 Doubles (sub 2 to 1 singles)
28 Wall Balls

Wod 3
3000 M row or ski for time, split how you want

Endurance partners
0-15 minutes, row for cals switching every 10.
15-30 quick transition then ski for cals switching every 10
30-35- max burpees over a bar split how you want

9am crossfit (there is no 10am Saturday class for now)
Going to try something different this week. Teams of 2

In Teams of 2
AMRAP 24 Minutes
10 Synchro Pull Ups
15 Synchro KB Swings 53/35lbs
45 Calorie Row or Ski, Split

3 Rounds
200m run
12 Cossack Squats
3 Inch Worms
Then
3 Minutes banded glute activation

Strength Sumo Deadlift
3×9
Remember your 5 rep max from the beginning of the cycle? You should be getting close to or past that weight

Wod
On a 12 Minute Clock
12 Empty Bar Curls
12 DB Bench Presses
12 Weighted Sit Ups

Extra Outside- If you arent going full send on this extra work today, you are doing it wrong
Every 4 Minutes for 20 Minutes
AAB 10/7 Calories
100m Shuttle Sprint (50m out and back)

400m Run
Then
16-12-8
Box Step Ups*
Goblet Lunge
DB Snatch
R1 16 reps box step ups
R2 12 reps Box Jumps
R3 8 reps Box Jump Overs

Strength
Every 3 Minutes for 15 Minutes
3 Pause Front Squats

Wod
For Time
30 Box Jump Over 24/20″
8 Double DB Box Step Overs 50s/35s
20 Box Jump Over 24/20″
16 Double DB Box Step Overs 50s/35s
10 Box Jump Over 24/20″
24 Double DB Box Step Overs 50s/35s

Feel: Muscular Overload
Pacing: Reach
Target Score: 6-9 Minutes
Firebreather Score: Sub-6 Minutes

Scaling
First and most importantly, DON’T jump if you are nervous to jump, do unweighted step overs. This is going to fry your legs.
Box Jump Over: Box height must allow for fast reps.
DB Box Step Over: DBs Should allow athletes to do at least the first set unbroken

Today workout is gritty. Hang onto the those dumbbells longer than you want to