8am endurance
With a partner, in any order, complete the following chipper.
(must finish one movement before starting the next)
100 Ski Cals
100 Rower cals
100 Bike cals
100 burpees

9am and 10am
*do 1,2 and or all 3. do them as a partner workout if you want to. Saturdays are tough and we don’t people skipping because the workouts look too hard. Everything can be scaled to where you need to be.
With that being said.
Know your limits. Scale these weights. RX weights can be used for people who need to break that work into 2 sets (maybe 3 on the deadlifts) to finish wod 1.
For time:
30 Deadlifts, 275/185
20 Front Squats, 185/135
10 Squat Snatch, 135/95

5 Rounds for time of:
15 Bar-facing Burpees
1 L-sit Rope Climb, 15 ft.

21-15-9 reps for time of:
Kettlebell Swings, 70/53
Calories, Air bike

Rest 5 minutes between wods

5 rounds or 5 minutes
5 pull ups *practice your best progression. if you have a couple pull ups do them, then switch to jumping or banded.
10 push ups
15 squats

Stregnth
Bench press
5 sets of 5
Go as heavy as you want

*partner wod during the week!! we don’t do this often but we are today, have fun with it. Next week is going to be tough.
If you don’t want a partner just let us know, this can be done solo
*partner with different abilities can scale their movements and wall ball weight. there is enough equipment to go around

For Time with a partner, split anyhow:

20 Muscle Ups
30 Burpees (over a bar, just put 10s on your bar)
40 Wallballs 20/14lbs
16 Muscle Ups
30 Burpees
50 Wallballs 20/14lbs
12 Muscle Ups
30 Burpees
60 Wallballs 20/14lbs

*if one partner can do muscle ups (rings) and other cant, the partner that cant just subs out burpeee pull ups or burpee ring rows
*if you run out of muscle ups switch to burpee pull ups to complete your reps

Barbelll warm up, snatch first, then clean and jerk

Strength- Something a little different today. Coordination is part of CrossFit. Most of what we do is on our own. Today we are going to try a team strength and to partner up with someone. Doesn’t matter if its a new athlete with an experienced athlete. get out of your comfort zone

EOMOM for 10 Minutes (5 sets) *1 practice set before we start
5 synchronized power snatches
Each athlete has their own bar. On 3.2.1 go you will perform 5 synchronized snatches. Athlete experience does not matter. If you are experienced can you sync up with someone new, which might mean holding the bar overhead a little longer or slowing down your cadence?
After a successful set add weight to your bar. Rep is completed when both athletes lock out overhead, then you can start your next touch and go rep.

Wod (solo, not partner)
20 clean and jerks
20 snatches
135/95
*break however you want
snatches will be most peoples limiting weight if they dont have this rx. use one bar for both movements, no weight changes.
*if you know your grace time and its getting into the 5 minutes range you will want to start consider scaling weight especially if you struggle with snatches. 12 minute time cap on this wod, but expecting to see some 6 minute times, maybe less.

This week of programming is to in preparation the next 7 week cycle. We will be testing and retesting some classic CrossFit wods as well as getting back into some heavier strength work. Cycling in and out of heavy work is important for longevity in CrossFit. You can’t be very fit if you are maxing out every week, for weeks on end, you can be very injured doing that.

Going to start throwing a little Murph prep into warm ups.
Warm up
5 Rounds or 5 minutes, whatever you get to first
5 pull ups
10 Push ups
15 squats

Strength
Back squats, 5×5 on the lighter side. 70 to 80 percent. Just trying to get ourselves under some weight again.

Wod
Hit this piece with intensity. If you get through this and say “that was easy” you did this wrong. this is a sprint each round.

5 rounds
10/8 cals row or ski
7 double DB squats 70/50 (pick weight you can go unbroken but heavy)
10/8 cal row or ski
Rest 1 minute
**ROLL OVER CALS DONT COUNT! Add 10/8 to the number on your screen if you arent resetting machine for the second set of of cals

*scale this by weight AND cals on the machine, if you cant keep intensity up for 10/8 cals then lower it to 7/5

Warm up
8 scap pull ups
8 knee raises
8 scap push ups
8 deadlifts with light weight

EOMOM 8 minutes
Read scaling carefully
-2 attempts max handstand walk (one if you make it the entire distance of the gym and turn around)
scaling options
2 attempts max handstand hold on wall (not to exceed 1:15 total, you want 45 seconds rest)
2 attempt max overhead static hold with two DB’s (not to exceed 1:15 total)

Review the deadlift and work up to your working weight for the wod

Wod
For time
Run 200
12 Deadlift 275/205
4 Rope Climbs
Run 200
9 Deadlift 275/205
3 Rope Climbs
Run 200
6 Deadlift 275/205
2 Rope Climbs

*sub for rope climbs is rope pulls from the floor. double the number
*scaling if you are just getting climbs is either 3,2,1 or 1 a round.

If ropes are limited go every other climb with someone, we can stagger starts to try and keep people apart but ropes being occupied might happen on this wod. Its not the end of world.