Warmup
Cardio warm up

Wod
Run 5k
OR
There will be other options listed but you should really to try to run. Yes we know you could do this at home but will you actually do that?

The other option will be one the qualifier workouts posted at games.crossfit.com

4 Rounds*
5 Bar Facing Burpees
5 Empty Bar Good Mornings
5 Hang Muscle Cleans
5 Shoulder to Overhead
*Rounds 1-2 are with an empty bar, then add weight in rounds 3-4

Strength-
Lifting while we aren’t we fatigued. Lets see how this goes.
Find 1 rep max power clean
*when you receive a power clean, you should be in a position that you could squat it if needed. This means athletes shouldn’t be landing with their feet wider than they could safely squat. 

CrossFit Benchmark
“Grettel”
10 Rounds
3 Clean and Jerks 135/95lbs
3 Bar Facing Burpees
*target score 5-10 minutes
*firebreathers Sub 4 minutes

Extra
5 sets not for time outside
5-10-15 pull ups, push ups, squats

4×8 Band Pull Aparts (2 rounds palms up, 2 rounds palms down)
Then
3×3 HSPU or Push Up Negatives
Then
12-10-8
Russian KB Swings
Cals

Hand stand push up day
*There are progressions to everything. We aren’t expecting you to get these right away. This starts with dumbbell presses.

Strength
Every 2 mintues for 8 minutes practice 0″ to 12″ deficit HSPU or the progressions below. We are looking for 5-10 per set with no pausing
*scaling will be the same for the strength and the wod. pike push ups, db presses or regular push ups

Wod

On a continuous 18 minute clock:
1:00 Max HSPU
1:00 Max KB Swings 70/53lbs
1:00 Max Calorie
2:00 Max HSPU
2:00 Max KB Swing 70/53lbs
2:00 Max Calorie
3:00 Max HSPU
3:00 Max KB Swing 70/53lbs
3:00 Max Calorie
Score is total reps added together
250 to 350 target score. Firebreathers 450 plus

Extra
4×6 100m sprints. 1 minute rest

Steady 8 Minute AMRAP
12 Cossack Squats (6 each way)
10 Scap Pull Ups
8 Empty Bar PAUSE Thrusters
6 Ring Rows
4 Burpees
*on a pause thruster you stopping 3/4 of the way up and concentrating and opening your hips as violently as possible from that point up (think power position.) This will help those of you who press early on your thrusters.

Take a few minutes to gather weights and get some lighter thrusters in.

In 8 Minutes, Build to a 1RM Thruster from the floor

*No lifts STARTED past 8 minutes count for your score

Wod-
Fran
This one hurts a little bit. scale for intensity. Scaling can get a little tricky on this. If you are close to that rx weight we want you to try it even if it slow you down a little bit. Keep intensity up, rests to a minimum. We will times ranging from 2:30ish RX to 10:00 (time cap) rx/scaled. You don’t want to be banded for pull ups on this one. Jumping pull ups instead.

21-15-9
Thrusters 95/65
Pull ups

Extra (you shouldnt really need this)
3 Rounds
20 DB Snatches 70/50lbs
10 Toes to Bar
60 Double Unders
*scale doubles to a minute of attempts

New phase of training starts today. 2 weeks of testing then we start baseline training
Baseline Testing Weeks – these two weeks will consist of over 10 CrossFit and Misfit Benchmarks intended to provide athletes with the ability to re-test (or test for the first time) old benchmarks and see how their fitness has progressed. These are not the test weeks for Training Phase 1 (starting in 2 weeks) but instead a reset following the Open so athletes are starting with a clean slate of information they can use for the upcoming training year.

Warm up
3 Rounds
10 cals bike
10 Push Ups
10 jumping lunges

*there are 8 bikes and classes of 16, this is not a crisis situation. half go on bench, half go on bike.
Test
Take 15 Minutes to build to 1 rep max bench

Wod
Bike test ***STRICT 10 minute cap. If you time cap your score is your calories
100/80 cals for time

Extra work-
-Work pull ups progression
-work chest to bars
-work on bar muscle up transitions
-Or go for 30 ring MU for time