Sunday Funday

The girls! running clock. get after it

Grace, Helen, Karen

Split the work however you want, start the entire workout with an 800m partner run straight into

Grace 30 Clean and Jerks for time

-then-
Double reps Helen

3 rounds

400 meter Run (Run together)

42 Kettlebell Swings (1.5/1 pood)

24 Pull-Ups

Then Karen 150 wall balls

8am Endurance
Teams of 2
50 burpee buy in
4×400 Run (you go i go)
2000m row or ski split however you want
2X800 run (you go, i go)
2000m row or ski split how you want
4x400m run (you go, i go)
50 burpee cash out
*dont use the same machine twice, big groups on saturday, some will start on ski, some on bike

9am only wod
warm up
10 PVC Pass Throughs
20 A-Frame Toe Touches
10 Burpees
200m Run
10 Burpees
20 KB Swings

Wod *solo version posted below
Team of 3, 27 Rounds, alternating full rounds
8 BBJOs 24/20″
1 Legless Rope Climbs
4 BBJOs 24/20″
Max Calorie C2 Machine until the next partner completes their set of 4 BBJOs 35 Minute Cap

Each round should take between :45 and 1:15 or so. Push athletes to climb as high as they can without their legs on the rope climb, if appropriate. The C2 Machine at the end of the round should ensure 2 athletes are moving consistently for a majority of the workout.

Additional Notes/Resources: Next Partner starts when the partner before them gets to the machine. After the machine, the athlete rests until the person in front of them gets through their 4 BBJO.

Solo version
27 minutes amrap
same rep scheme but row a set amount of calories (25/20) at the end of the round then rest 2 minutes before starting next round

Every 2 Minutes for 10 Minutes|
10 Scap Pull ups|
10 Push Ups
In the remaining time, C2 Machine for Calories*
Work up to find your MetCon pace in the warm up

Strength
Bench press
7 sets of 3
Start at 70 percent and build up

Wod
AMRAP 10 Minutes
12/10 Calorie Row or C2 Machine
12 Unbroken Wallballs 20/14lbs

Feel: Cardio
Pacing: Sustain
Target Score: 6+ Rounds (faster than 1 round every 2 minutes)
Firebreather Score: EMOM or Faster (can anyone do it?)

2:00 Banded glute activation
20 Air Squats|
200m Run
20 Cossack Squats
200m Run
20 Wallball (thrown to 10’ or higher)
20 PVC Pass Throughs
15 Ring Rows

Strength Skill 10 minutes
*already have your muscle ups? time to work on strict then
pull up/muscle up/ring transition
Where ever you are in your crossfit journey we will help you out. |
While the ultimate goal is to get everyone on high rings, we must walk before we run. If you are on the rings make sure you are leaning back as you pull themselves to the rings and that when you transition over the top you keep a low trajectory over the rings.
Once you are up there you will have to do a ring dip so today is a great day to work on ring hold and ring dips as well.
Great little coaching video here
Team Misfit Gyms on Instagram: “Does you program muscle ups for your affiliate athletes? We hope so! Tomorrow’s class will have a slightly different variation of muscle…”

We will give you 5 minutes to build to your wod front squat wod. Bar comes off the floor during wod

4 Rounds
5 Front Squats 165/110lbs
4/3 Muscle Ups
5 Front Squats 165/110lbs
4/3 Muscle Ups
5 Front Squats 165/110lbs
Rest 2:00

Feel: Gas
Pacing: Reach
Target Score: 16-20 Minutes
Firebreather Score: Sub-12 Minutes

Scaling
Muscle Ups: Should are ideally 1 set each time (especially on the first set of the round), but never more than 2 sets. Scale to Burpee Pull Ups for athletes without muscle ups today.
Front Squats: Should be 1 set each time

Barbell Power Clean warm up

Strength
Power Clean 5-5-4-4-3-3-2-2 AHAP

Speed under the bar without shooting your feet too wide in the catch.
Drop and reset between reps
Start around 60% for the first 5 reps and build from there. Rest between reps should be a few seconds. Enough time to properly reset. Rest between SETS should be in the 2 to 4 minutes range. strength will take most of the hour

Wod- Light and fast
AMRAP 7 Minutes
3 Hang Power Cleans 95/65lbs
3 Toes to Bar
6, 6, 9,9, 12, 12..etc

Pacing: Sustain
Target Score: Finish the round of 15/15 (90 reps)
Firebreather Score: Finish the round of 21/21 (168 reps)
Scaling
Hang Power Clean: Reduce load to stay UB through round of 12
Toes to Bar: Hanging knee raises are the preferred scale in order to maintain the grippy stimulus. If hanging knee raises or toes to bar aren’t an option, laying flat on the floor and raising toes up to rig as high as possible (leg raises) will work.

Note. Breaking up toes to bar early in small fast sets is your friend today. this workout is very grippy