We are going to start posting pacing and feel guidelines for each workout. Not all workout should be scaled the same. knowing what pace and what the workout should feel like should help you choose the right movements and weights. Here are the general guidelines.

Pacing: the intended overall pace at which the athletes should attempt to move through the workout. Paces include Forever, Sustain, Reach, and Send and are defined below. 

• Forever: The pace at which the athlete could hold throughout the workout if it were an hour long AMRAP, long endurance event, or recovery piece. This pace is typically reserved for movements like running, rowing, biking, etc. where athletes switch from one pace to another, with “forever” being the place where athletes can recover the most.
• Sustain: Considering the total volume of the workout, the pace that an athlete could stay at for the entire duration of the workout whether it is a continuous effort (metcon) or not -(interval). This pace is what we would expect in a medium-to-long workout where it doesn’t make sense to go faster than is sustainable, and a consistent pace should be held with no serious drop offs. Athletes should still push hard at the end to finish strong.
• Reach: Considering the total volume of the workout, this pace is faster than the athlete would normally hold if the workout straight through. This pace will also usually apply to an interval style workout. For example, if the workout was: 3 rounds of 10 Clean and Jerks at 165/115lbs with a 1:00 rest after each set, a “Reach” pace indicates we want the athlete to perform those sets of 10 at a faster pace and/or with a different strategy (touch and go vs. singles) than if the workout were simply 30 Clean and Jerks For Time. Most of the time these workouts are shorter metcons or intervals. 
• Send: this is a reckless pace aimed at improving an athletes highest output. Athletes should not consider the total volume of the workout, only the volume of the immediate task about to be performed. These workouts are typically very short, or repeated bouts of extremely high outputs like Assault Bike or row sprints. Send it.
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  Feel: the intended stimulus, or how athletes should during and after the workout. Stimuli include Cardio, Gas, and Muscular Overload. 

• Cardio: workout is written to allow for smooth unbroken movements and fast transitions. Weights and rep schemes should allow for continuous movement with the limiting factor being how the athlete chooses to push transitions without having to stop. When scaling, coaches should err on the side of lighter and/or smaller rep schemes to ensure athletes stay moving. 
• Gas: workout written intentionally to push the athlete’s heart rate out of a comfortable range, forcing them to stop at some point due to cardiovascular overload. This is akin to the feeling of getting the wind knocked out of you and having to regain your breath. When scaling, coaches should scale athletes individually and ensure that there’s at least one place in the athlete’s workout that will push an athlete outside their comfort zone without stopping them completely. 
• Muscular Overload: workout is intentionally written to create overloaded areas of musculature with specific sets of movements and  is aimed at trying to stop athletes with extreme muscular fatigue. When scaling, coaches should recognize that these workouts will already be written to create the stimulus and should still modify movements for athletes as needed (e.g. changing regular push ups to elevated or band assisted push ups). Gymnastics movements, particularly upper body ones will create this stimulus rather quickly. 
  

Warm up800m Run or 1K Row
Then
2 Rounds
6 Push Ups
8/5 Cals
10 Jumping Lunges

Strength
Bench Press
5×5 AHAP
Build up, score in zen is best set of 5

Workout
Feel: Gas
Pacing: Reach Target Score: 4-9 Minutes
Firebreather Score: Sub-3:30 (you’ll need to sprint that first set of calories!)

For Time
21/12 AAB Calories
9 DB Push Presses 50/35s
15/10 AAB Calories
15 DB Push Presses 50/35s
9/8 AAB Calories
21 DB Push Presses 50/35s

you can use any machine for this
Want to row or ski, that’s not a bad option either

Extra-
every 3 minutes for 15 minutes
10-30 pistols.. scaling is one legged squats to bench or box, do some version of a one legged squat

9am 9am 9am 9am Sunday Funday is now at 9am

Wod 1- 8 minutes – alternate rounds with partner
5 kettlebell swing
5 goblet squat
Sprint to cones

Wod 2- 12 minutes
Split how you want
25 Deadlifts 135/95
20 No Drop power cleans 135/95
15 Push jerks 135/95
10 Burpees

Wod 3-8 minutes
4 minutes max cal row
4 minutes max cal ski

8am Sweat Fest Partner Endurance
160 cal row (switching every 10 cals and both partners doing 2 burpees during the switch)
20 sprints from the line on the parking lot to the front of the building (10 each, you go i go)
160 cal ski (switching every 10 cals and both partners doing 2 burpees during the switch
20 more sprints
*going to time cap this one

Wod 9am and 10am. Do one, two, and/or all 3 wods. Tackle these as partner wod if you want

3 Rounds for time of:
50m Dumbbell Farmer’s Carry
10 Dumbbell Hang Squat Cleans
10 Dumbbell Push Press

Amrap 10 minutes of:
30 Double-unders
10 Dumbbell Alternating DB snatch

3 Rounds for time of:
15 Burpees
10 Weighted Pull-ups

*Rest 5 minutes between workouts
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells
*Use 1 dumbbell for pull-ups and snatches

3 Rounds
4 Lateral Burpees Over the Rower
8 Calorie Row SPRINT
Rest 1:00 between rounds
Then 2:00 of Glute Activation with 3-5 squats every few steps

Strength- with warm up sets this will take about 30 minutes. If you haven’t tested a max in a while go for it.

Front Squat
5-5-3-3-1-1 Start at around 70% of your 1RM and add weight each set

Before we get to the wod it’s meant to be a sprint. If you are newer to CrossFit, even though you might be using lighter weight or pulling less calories, it is much harder to reach a sprint pace in a workout but it can be done safely. A sprint for this workout means you are basically hanging on for dear life the whole 5 minutes. 16 thrusters should be unbroken the first set and probably second. if you are making it to the 3rd round with 95 you have the capacity to go unbroken anyway. If you do need to drop, pick up the bar almost immediately.
With that being said coaches are going to help you scale this one to achieve a sprint pace no matter where you are in your crossfit journey. Enjoy! This is going to hurt a little

AMRAP 5 Minutes
16 Thrusters 95/65lbs
21/16 Calorie Row

Shoot for 2 rounds, firebreathers 2 plus

Scaling
Thruster: Reduce loading to keep to 2 sets or less. In some cases this will be an empty bar, thats ok.
Row: Rowing should never take more than :90 in any round, but should be closer to :60, otherwise reduce calories

There will be extra time today.
Coach will help with pull up or muscle up progression after you recover

Alternating EMOM for 9 Minutes
1 – :45 Double Unders/Double Under Practice
2 – 5 Scap Push Ups, 5 Scap Pull Ups, 5 Kips
3 – :30 Pause OHS* *Start with the empty bar and add a small amount of weight each round

Strength 15 Minutes to warm up to and build up and past the weight you will be using for the wod. Use time between sets to stretch wrists out if your wrists bother you during overhead squats.
*strength can be from the rack, but for the wod the bar starts on the floor
**if you overhead squat are something you can not do because of injury or they will significantly take away from your workout you can do front squats. We know you are here to get a workout in. There is a difference between -not liking- overhead squats and them having a negative impact. If you can get through your full range of motion but have to lighten the load, thats not a negative thing. If you can’t get through the range of motion you are better off doing front squats AND practicing mobility or very light OHS squats after the wod

Interval Test
AMRAP 25 Minutes
3 Wall Walks
5 Overhead Squats 155/105lbs
15 Toes to Bar
5 Overhead Squats 155/105lbs
3 Wall Walks
Rest 2:00
*Time your own rest, pick up where you left off. Two minutes of rest allows for decent but not full recovery. Your midline will be very taxed. If you end up dropping weight off the bar during the wod put that your in notes for the retest

remember that when it comes to a “test”, we want to allow athletes to challenge themselves. If the weight or movement takes a little longer than the scaling version of the weight/movement go for the one that takes a little longer today.

• Wall Walks: Open standard scaled wall walks, or 15 push ups per set of 3 wall walks (if inversion isn’t possible)
• OHS: Weight Modification: 115/75lbs
• Toes to bar: Hanging Knee Raises