Regular hours today

Warm up

1:00 hang from the bar
Then
400m Run
20 OHS with pvc
18 Scap Pull Ups
16 Scap Push Ups
14 Gymnastic Kips
12 DB Push Presses
20 OHS with PVC

Strength Skill
Bar muscle up or pull up progression practice. This can mean build strength through ring row for newer athletes up to practicing holding tighter gymnastics positions if you already have your bar muscle ups. Everyone can improve

Between practice sets perform 5-10 ghd back extensions (up to 4 sets) or 10 good mornings with and empty bar

Wod
For Time
40 Bar Muscle Ups
60 Deficit HSPU 2/1″ Partition as desired


Feel: Muscular Overload
Pacing: Sustain
Target Score: 10-16 Minutes
Firebreather Score: Sub-10 Minutes

Scaling
Bar Muscle Ups: Any Bar muscle up option that allows athletes to work towards unassisted BMU, or scale to Chest to Bar Pull Ups or Chin Over Bar Pull Ups, do not add reps.

Deficit HSPU: Remove deficit before reducing reps. If necessary, reduce reps to 30-40. Scale to Seated DB Strict Presses w/ DBs or Push Ups if HSPU aren’t realistic

For athletes who can do both of these high skill movements, they should have  challenging version that will teeter on the line of Gymnastics accessory rather than a Metcon. For athletes who do not have these movements, the most difficult version of each movement will be appropriate I(e.g. Chest to bar or chin over bar pull ups and non-deficit HSPU, or push ups. In both cases, quality of movement is paramount. If you are very good at both movements you may choose to blast through 10 rounds of 4/6 AFAP, or work through this unpartitioned.

4 Rounds for Time with a partner split how you want
300 meter Run Together with wall ball
24 Toes-to-Bars
24 burpees
24 wall balls
24 Hand Release Push-Ups
24 calorie row or ski
24 Air Squats


7/4/1776

7 movements, 4 rounds, 1776 reps if you count each meter of the run as a rep

Bill’s Birthday Workout for both the 8am endurance class and the 9am crossfit class

Happy Birthday Bill
“The Bill”
64 doubles or 64×3 singles
64 sit ups
64 wall balls
64 cal row
64 Dballs over shoulder
64 atl db snatches
64 air squats
640 meter run or ski

warm up
3 round
5 empty bar hang clean (add weight through 3 rounds)
5 front squats
5 kip swings
5 knee raises strict
200m run

Strength/form focus
Front squats – use this as a warm up to your workout.
5 sets of 4 for quality- if you start to round your back, knees dive in, elbows drop or any other breakdown of form lower the weight. figure your work out weights out during this portion.

Wod-
4 Rounds for time
7 Front Squats (from the floor)
15 Toes to bar
200m Run
Rope climb

R1 Front squat 135,95 Rope climb 2
R2 Front squat 185,135 Rope climb 3
R3 Front squat 225,155 Rope climb 4
R4 Front squat 275, 185 Rope climb 5

*scaling-
Scale by weight before reps on the front squats. Scale by reps on the rope climb 1,2,3,4 or 1 a round
-For pulls from the floor go 4 pulls, 6 pulls, 8 pulls, 10 pulls

Warm up

800m Run
:60 Wallsit March
:40 Deadhang From Rig
20 Cossack Squats

Strength
Sumo Deadlift
3×12

Go heavier than your 15 last week. first two sets are to build, we are getting in lower reps now so warm up sets can be a little heavier
Workout *100 percent to get your muscles pumped and burning.
10-20-30-20-10
Empty Bar Back Squats
Empty Bar Pendlay Rows Empty Bar Strict Press

Choose a weight that allows athletes to stay moving steadily the entire time and “chase the pump”. Sets do not need to be unbroken, but athletes should push to be as close to UB as possible

Extra

Every 10 Minutes for as long as you want (no more than 3 rounds)

800m Run

20 Cossack Squats (10 each way)
Max Duration Freestanding Handstand Hold in remaining time (4 attempts)
Or max unbroken hspu (3 sets)
or max unbroken DB press (3 sets)