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

No 5am or 6am class tomorrow because of the storm. Check back or message to see about 9 or 10. we will open as soon as possible.

8 Rounds
10 Double Unders
5 Ring Rows
10 Empty Bar OHS
2 Inch Worms

Strength 12 Minutes to build up to and slightly past your snatch weight for the wod

Wod

AMRAP 21 Minutes
12 Chest to Bar Pull Ups
60 Double Unders
8 Chest to Bar Pull Ups
40 Double Unders
7 Squat Snatches 135/95lbs

Feel: Gas
Pacing: Sustain
Target Score: 4-6 Rounds
Firebreather Score: 7+ Rounds

Scaling
Chest to Bar: Scale to Chin Over Bar vs. Reducing Reps. Should not exceed 2 sets for either the 12’s or the 8’s.
Double Unders: Neither set should exceed :45 of practice. Reduce reps for athletes with double unders, or modify to singles (1:1).
Squat Snatches: Should not exceed 60% or so of the athlete’s 1RM. Should be singles for the majority of the workout.

***Keep checking back. we will most likely be closed for the afternoon classes as the weather is supposed to get worse.
Warm up

Every 2 Minutes for 8 Minutes
200m Run
10 Russian KB Swings
In the remaining time perform a wallsit

Strength- build to 80 percent on your power cleans in 6 sets 3 (or less) including warm up sets

Wod

AMRAP 3 Minutes x 6
Row 500/450m
Ski 500/450m
Run 400m
Max rep Power Cleans @ 80% in remaining time
Rest 2:00
*** it makes absolutely no difference which cardio element you start on, just go in order. if you start on row move to ski then run, if you start on run move to row then ski. You will be hitting each cardio element twice. in classes of 18 or more we will add the bike in because there are only 6 ski ergs.

Each person will start at a staion. Once you complete the required distances they begin performing Power Cleans with the remainder of the time left in the 3 minutes. two minutes break after each 3 minutes amrap.

example if i started on the ski erg. At 3-2-1 go i would ski 500m as fast as i could, with the remainder of the 3 minutes i would perform power cleans. at STOP i will rest two minutes then at 3-2-1 go i will move to the run, in the remainder of those 3 minutes i will perform power cleans.

Scaling is to scale the cardio element to 2 minutes of work regardless of how far you rowed or skied. If you dont think you can run 400m in 2 minutes then run a minute out and a minute back