8 am endurance
with a partner
16 Minutes (switch every minute) Row for cals
Followed by
16 Bike for cal (switch every minutes)
Followed by
4 800 m run (2 each, you go i go)
then
8 minutes row
8 minutes bike
Switching every minute

9am and 10am
Do 1,2, and/or 3. You DO NOT have to do all 3 workouts. Can also be done as partner wods

3 Rounds for time of:
2 Rounds of “Cindy”
10 Clean & Jerks, 135/95

4 Rounds for time of:
12/8 Calories, Air Bike
10 Front squats 155/105
12 Knees-to-elbows

For time:
40 Ring Dips, strict
*Each time you break run 400m
OR OR OR
50 burpees with a 200m run every 10 burpees




*Rest 5 minutes between workouts

3 Rounds
200m Run
10 Empty Bar Thrusters
*Add weight each round

Strength
Thruster
12-9-6-3
Sets must be unbroken.
Rx M/F should start around 135/95lbs or heavier.
Rest a couple minutes between sets AND increase weight each round

*stay upright in your squat portion of the thruster. Full violent extension of the hips to drive the bar up. Launch that bar off your shoulders by driving with your legs and finish with your arms. Core to extremity, the way your body is supposed to work. Use your big muscles (legs) first finish with your shoulders and arms.

Wod

Interval Test
“Wallballs And Prayers”
AMRAP 4 Minutes
12/8 Cals
18 Wallballs 20/14lbs
Rest 2:00

AMRAP 5 Minutes
12/8 Cals
14 Wallballs 20/14lbs
Rest 3:00

AMRAP 6 Minutes
12/8 Cals
10 Wallballs 20/14lbs

*score is total reps. Start each armap fresh on the machine, not where you left off

*scaling notes -pick a wall weight that allows you to finish wall balls in 1 or two sets.
Do not spend more than 1:20 on the cals no matter what machine you are using. scale cals back if you are spending more than that.

Target Score: 2+/3+/4+ Rounds
Firebreather Score: 3+/4+/5+ Rounds

Accumulate 1:00 in a Deadhang from Pull Up Bar
Then
2 Rounds
8 Burpees
12 Jumping Lunges
Then,
11 Shoulder Press
9 Push Presses
7 Push Jerks 5 Split Jerks

Strength/skill *from the rack
On a 15 Minute clock
1 Jerk Dip + 1 Split Jerk w/ Pause in catch position
Rest 1-2 minutes
Start light and add weight each set
*our central nervous system lift this cycle is the back squat. Our skill lift is the split jerk. thing to remember
1) Vertical dip and drive
2) Violent Extension of the hips
3) learning to press under the bar rather than pressing the bar up.

Wod
*you have options!
If your legs are done for the week choose option 2. If you dont want to be super sore either choose wod 2 or scale the weight back majorly on lunges. Put what wod you did in the notes sections if you are keeping score

Wod Option 1
2-6-10-14-18
Hang Power Clean 135/95lbs
Front Rack Lunge Steps 135/95lbs

OR OR OR OR OR NOT BOTH

Wod- Option 2
2 hang cleans 135/95
100m farmer carry 50/35
6 hang cleans
100m farmer carry
10 hang cleans
100m farmer carry
14 hang cleans
100m farmer carry
18 hang cleans
100m farmer carry

Scaling
Hang Power Clean: Athletes should be able to do 15 unbroken hang cleans (when fresh) with their working weight for today’s Metcon.
Front Rack Lunges: Ideally 1 set, but not more than 2 at any point
Farmer carry- should only have to set it down once at the most
**Target Score: 6-10 minutes
Firebreather Score: sub 7 minutes rx

Warm up
The past two weeks were general tests to get a baseline for your fitness for the upcoming year. Those workouts will not be repeated for a few months.
The tests this week will be repeated in 7 weeks and are specific to this 7 week cycle.

30 Leg Swings (15/side, Front-to-back = 1)
Then
3 Rounds
50 Single Unders (No Double Unders)
12 Russian KB Swings
3 Pull Up Negatives (:05 negative is the goal)

Test 1-
3 sets of max strict pull ups or banded pull ups or max ring rows
This is an excellent test whether you have pull ups or not. If you use bands just remember what color band you used so we can retest with the same band.

Test 2-
Metcon Test **tossed or thrown dumbbell is no rep. The dbs are breaking too fast.
“Cardio-B”
For Time
Run 300m
20 Alt. DB Snatches 50/35lbs
Run 300m
30 Alt. DB Snatches 50/35lbs
Run 300m
40 Alt. DB Snatches 50/35lbs
Run 300m
50 Alt. DB Snatches 50/35lbs
Run 300m
**Both sides of the db hit the ground every rep. Use your open standards to truly this workout correctly.
**Target score is 13 to 18 minutes. Firebreathers go for sub 12

About this test. This is a straight forward test of work capacity. Not a high skill movement you have to think about. All go, no slow. When you think you can’t hang on, just keep moving.

Scaling- If you can’t hit your 20 unbroken on your db you went too heavy.

READ THIS
The more you know…… Each week, for the next 7 weeks, we will have one lift-only day where the lift is a heavy, challenging back squat session where each set is followed by an explosive movement. If you’ve ever heard of the style of training known as Post Activation Potentiation, we have taken the concept and adapted it for CrossFitters and the 1-hour class. This class should utilize the first 10-15 minutes to get a very solid warm up and activation session in, then 5-8 minutes to build to set 1 weight, and then roughly 30 minutes to execute the lifting session. Athletes should be focusing on maximal power output. This will be a very demanding lifting session and class if done properly. These sessions should make as nervous as Fran or Squats and Milk if you were here for that. Tomorrow the Post Activation Potentiation movement is a set of 5 wall balls as HIGH as possible after your heavy squat set.

Our goal is two-fold with today’s session, build to heavy set of 2, a 2RM if possible, and increase our athlete’s explosive capacity with a modified version of post-activation potentiation (PAP). PAP is a training technique that involves a small dose of explosive movement after performing a heavy stimulus (think heavy deadlift, squat, press, etc).

The goal is to build more powerful athletes and we’ve seen PAP do this successfully at other affiliates.
Additional notes: The wallball is meant to be an explosive lower body movement, so focus on using your hips as much as possible rather than throwing with their arms, as this defeats the purpose of PAP.

3:00 of Banded Glute Activation
Then
3 Rounds
1:00 Row/Bike
10 Pause Back Squats (brief pause at the bottom, increase weight each round) Light weights

Back Squat +*it should take you several sets to build to your first set of 5 at 70 percent.
5-5-5-3-3-3-2
Immediately after each WORKING set, perform 5 max height wallballs 20/14lbs.
Rest 3-5 minutes after the wallballs.
Start at 70% and add weight every set. Goal: end at a heavy double or new 2RM

Extra-

Every 2 minutes for 12 Minutes Sprint 100m