Barbell warm up for the snatch

Strength
8 Sets
1 Snatch Grip Deadlift
1 Hang Power Snatch + 1 Hang Squat Snatch

Wod
4 Rounds of 3:30 with 90 second break between rounds (20 minute wod, be ready to go by 30 after)
10 Strict HSPU
22 Wallballs 20/14lbs
Max cals any machine
** Scaling
SHSPU: Reduce amount, scale for kipping HSPU or DB Strict Press
Wallballs: Reduce weight before scaling reps

All athletes should have 1 minutes on the rower. Adjustments in reps and movements can be made after the first round, but really should be figured out before you start. do a set a HSPU and wall balls and see if you are done in 2:20.. you have to allow a little time for transition

CrossFit Total Day
Part of the challenge of CrossFit total is to finish all 3 lifts within an hour. It’s an element that comes into play with this benchmark workout and something you will want to factor in.
If you get to class early do some banded activation exercises (monster walks)
We are going to jump right into a squat warm up shortly after the hour and start our squats no later than 8 after the hour.

**we will set clocks for each lift…. (something like 20 for bs, 10 for strict press- 20 for dl) If you are not focusing and chit chatting you are hurting your own performance and fitness.

Go straight to your rack after the whiteboard and get empty bar tempo squats in with a hold at the bottom, add a little bit of weight and get a few more sets of this in. Any lift after the hour is up doesn’t count on the score for today

“CrossFit Total”
Find a 1RM Back Squat
Find a 1RM Strict Press
Find a 1RM Deadlift
*Note that we will be back squatting next Phase as our focus lift, so today’s 1RM will serve as the 1RM used for percentage work next phase.

*Athletes should be able to warm up their strict press with an empty bar or PVC pipe while resting during squat attempts, and warm up their deadlift while working through their strict press. Today may be a good day to tell athletes that class could creep a little past one hour.

Board warm up

TEST: Find your 1 rep max weighted pull
*scaling if you are stilling working on strict pull ups
-if you have kipping go for one max set (multiple reps) of kipping without pausing
-if you dont have kipping go for a few sets of negative (5 second negatives) on the pull up bar or rings

For the row test you will want to row a few rounds of 45 seconds slow, 15 second sprint
What should a 500m row workout feel like…. pretty bad. If you can say more than the word “oooouuuucccchhhhh” while you are rowing you are going too slow.

Test 2-
500m row for time- this can can’t get rough. You’ll only want one shot at this

Extra if recover from the row
Every 3 minutes for 18 minutes- (6 rounds)
Run 200
12 burpees box jump overs
This isnt a scored workout. adjust your burpees so you have 1 minutes to 45 seconds rest.

Sunday Funday partner wod
*run might be subbed for a row if you dont want to run in the rain
Wod 1 12 Minutes Split how you want
30 Db snatches 70/50
20 burpees
10 Pull Ups

Wod 2
10 Minutes split how you want
20 Single arm DB thrusters 70/50
20 Toes to bar
***Tossed dumbbell is a 5 burpee team penalty

Wod 3
4x800m run- you go i go (you will each end up running 2- 800s)

Endurance-
With partner
20 Minutes on bike, switch every minute. Score is calories. No transistion time
In the remaining 20 minutes-both partners run 1 mile-
When BOTH partners are back start to row or ski for cals. Switch whenever you want
Score is Total Cals

9am and 10am
For time *do this solo, do 1,2 or 3 workouts or do these as partner wods
For time:
50 Medicine Ball Cleans, 20/14
25 Push Jerks, 155/105
50 Medicine Ball Cleans, 20/14

3 Rounds for time of:
100m Dumbbell Farmer’s Carry
15 Knees-to-elbows
15m Handstand Walk

21-15-9 reps for time of:
Chest-to-bar Pull-ups
Ring Dips