3 Rounds
8 Band Pull Aparts
8 Light DB Push Presses
8 PVC OH Squats 100m Run

Strength
Build to weight for tempo snatch then we will start the clock

Every 2:30 for 15:00 (6 sets)
3 Tempo Pull Squat Snatches
Drop and Reset between reps
Start around 60% and add weight if it looks and feels good. Compare to Oct 1st.

AMRAP 9 Minutes
100m Run
9 Toes to Bar
100m Run
9 Shoulder to OH 95/65lbs

Feel: Cardio
Pacing: Sustain
Target Score: 6+ Rounds
Firebreather Score: EMOM or faster
Scaling

• Run: 30 double unders, only if injury/weather is an issue. ski 8/6 cals as last option
• T2B: 1 set for most of the workout, MAYBE becoming 2 sets if fatigue sets in. Reduce reps to as few as 5, otherwise have athletes perform knee raises. Athletes should be able to do their chosen set unbroken for multiple sets.
• STOH: 1 set for the entire workout, or reduce loading.

EXTRA WORK
AMRAP 20 Minutes

500/450m Row
rest 1:00
400/350m Row
Rest 1:00
300/250m Row
Rest 1:00

The goal of this is to row a faster pace the shorter the interval is

1:00 Squat Hold
Then
200m Run
10 Spiderman Lunges
20 Gymnastic Kips
10 Spiderman Lunges
200m Run

Build to what you think your set of 3 front squats (with a 3 second pause) should be when you see the word AHAP (as heavy as possible)
Strength 3×3 front squat at that weight

Wod-
Ok.. its bike day. its not only up to the coaches to bring the energy and make this great its up to everyone in class. I can assure you that when you are about to hop on a bike for a 20 to 40 second sprint you don’t need any negative vibes about the workouts. Yes its tough, but that’s why you joined a crossfit gym!

*you can definitely share bikes on this. better bikers try to use echo bikes in busier classes. if you are sharing we are still going to keep 4 minute rounds.. simply hop on the bike as soon as soon as whoever you are sharing with is done and get your cals done, next round.. do the same thing. timing wont be too far off.

Wod- send it, send it, send it- Purposely gettting about 3:30 to 3:00 minute break on this because you are supposed to sprint
Every 4 Minutes for 16 Minutes 18/10 Calorie AAB

feel: Gas
Pacing: Send
Target Score: Sub-:45 for all rounds
Firebreather Score: Sub-:20 for all rounds
Scaling
Reduce calorie count to keep all efforts an all-out sprint, or have athletes sprint as many calories as possible in a :30 to 40 second or less window.

Extra work if you want to

This will have to be inside on the rings. if you are scaling to pull ups, do pull ups on the rings because the next class will be using the rig
Try to share a bar with someone

aMRAP 10 Minutes, climb the ladder:
1-2-3-4-5-6…
Muscle Up
Deadlift 275/185lbs

2:00 Banded Glute Activation
Then
Every 2:00 For 6:00
Run 200m
5 KB Taters

Skill/strength
Pistol work

1:30 KB/Ankle Stretch, per side

*use this time to practice some form of 1 legged squats to works towards a pistol
16 Cossack Squats
12 Pistol Negatives,
12 per leg (Standing on box)
*are you amazing at pistols, ok don’t stand around, try some weighted pistols

Wod- 18 minute Cap *add 1 second to time for every incomplete rep
25′ S. Arm DB OH Walking Lunge 50/35lbs (counts as 5 reps)
30 Wallballs 20/14lbs
50′ S. Arm DB OH Walking Lunge 50/35lbs (counts as 10 reps)
60 DB Snatches 50/35lbs
50′ S. Arm DB OH Walking Lunge 50/35lbs (counts as 10 reps)
30 Wallballs 20/14lbs
25′ S. Arm DB OH Walking Lunge 50/35lbs (counts as 5 reps)
60 Pistols


Feel: Muscular Overload
Pacing: Sustain
target Score: 12 – 18 Minutes (recommended 18 minute cap)
Firebreather Score: Sub-10 Minutes

Scaling

• Lunges: 25’ Sections should be UB, athletes can switch arms at any point.
• Wallballs: Ideally 1 – 2 sets, but never more than 3.
• DB Snatches: Should not exceed 4 Minutes. Athletes should be able to perform 20 reps to start their set.
• Pistols: a lot of variance here, goal is to get everyone squatting on one leg using either a box or a band to do so.

Coach Focus: Pistol will vary greatly. struggle through pistols at the end of the workout because by that point most of the intensity as taken place. goal is to have everyone doing some form of 1 legged squat even if that means they time cap at 18 minutes

Extra work
every 2 minutes for 14 minutes (7 rounds)
200m
10 burpees
Scale number of burpees (up or down) so you have 30 seconds rest

Sunday Funday – partners- try to split evenly 35 minute cap
1000m ski buy in
Then
90 Pull-Ups
90 Shoulder-to-Overheads (95/65 lb)
90 Front Squats (95/65 lb)
90 Burpees
1000 m ski cash out

8am Endurance
Run 5k (or run walk… or sprint/crawl)
Time to get your practice run in for the Bill Sheehan Turkey Sandwich 5k.
Remember test and retest. this is the first the test. 2nd is the actual event which we will be holding at the gym because that actually worked out better than meeting at the trail as in years past.

If there are enough people that are interested in getting faster for the Turkey Sandwich 5k I will be happy to post a simple yet effective running program that you can do at home. you only have to run 2 or 3 times a week (and show up for crossfit) and i promise you will get faster.

Hate running? even a better reason to show up today.

9am- solo
Every Minute for 24 Minutes, alternating movements
(8 rounds)
8 Devil’s Presses 50s/35s
15 Toes to Bar
Rest
(first minute is devil press, second t2b, third rest)

Feel: Muscular Overload
Pacing: Reach/Sustain
Target Score: Finish all 8 Rounds with appropriate modifications if needed
Firebreather Score: Finish all 8 Rounds as written
Scaling

• DP: Reduce weight before reps. Some athletes will require 1-2 fewer reps to finish all 8 sets.
• T2B: 1-3 Sets. Reduce reps for less proficient athletes, but keep in mind the following minute is a rest station.

Coach Focus: For many, this workout will essentially be 2 minutes of work followed by 1 minute of rest. Push your athletes to move faster than they want to, especially on the Devil’s Presses. Slow Devil’s Presses won’t get it done today.