*Thursday workouts during the open (which only has 2 week left in it) are called primer workouts. Pretty common practice at many gyms to get athletes ready for a max effort attempt at an unknown workout tomorrow. Primer workouts are intended to allow athletes to push major intensity without getting them sore for Friday. Athletes will generally perform better by doing a short strength/skill and a primer on Thursday rather than taking a rest day IF they are feeling ok. If they are fatigued or had a rough week inside or outside the gym a rest day might be in order.

Warm up
2 Rounds
10 A-Frame Toe Touches
10 Plank Transitions
10 Muscle Snatches w/ empty bar
10 Full or power snatches empty bar
10 Scap Pull Ups

Strength
EMOM 10 Minutes
2 Power Snatches @ 75-85% Drop and reset between reps

Wod
AMRAP 6 Minutes
12 DB Facing Burpees
9 DB Snatches 50/35lbs
6 Chest to Bar Pull Ups
*if you aren’t concerned about the open and want to get a longer workout in stretch this out 12 minutes, 6 minutes if you are doing the open workout tomorrow

**Non partner workout available if you do not want to partner up
**Warm up is to find a partner and get some meters on the skier of rower. Bike option will be cals
**If you are doing this workout with your gym buddy add a little fun to it by keeping track of the meters every round. Whichever buddy gets less meters has to get back on the machine at the end and make those meters up


With a Partner:

P1: AMRAP 2 Minutes Row for Distance
Rest 1:00/transition
P2:  AMRAP 2 Minutes Row for Distance
Rest 1:00
P1: AMRAP 3 Minutes Row for Distance
Rest 1:00
P2:  AMRAP 3 Minutes Row for Distance
Rest 1:00
P1: AMRAP 4 Minutes Row for Distance
Rest 1:00
P2:  AMRAP 4 Minutes Row for Distance
Rest 1:00
P1: AMRAP 3 Minutes Row for Distance
Rest 1:00
P2:  AMRAP 3 Minutes Row for Distance
Rest 1:00
P1: AMRAP 2 Minutes Row for Distance
Rest 1:00
P2:  AMRAP 2 Minutes Row for Distance

3 Rounds
:45Machine – Easy Pace
:15 Machine – Hard Pace
Then
2 Rounds
5 Inch Worms
15 empty bar deadlifts

We will give you a few minutes to build up to deadlift starting weight

Strength
Deadllift*
5-5-4-4-3-3-3
This is supposed to be heavy. start at 70 percent of 1RM increase weight at 4s and 3s
*Immediately after each set of deadlifts, Sprint 10/7 Calories on a machine. Rest 3 minutes and go into your next set

Wod
Misfits “Brave New Whirled”
For time
24 bar facing burpees
rest 4:00
18 bar facing burpees
rest 3:00
18 Bar facing burpees
rest 3:00
24 Bar facing burpees

*saw a few 12:30 minute times on this from regional athletes which would be at the faster end of things
*Each set is supposed to fast, really fast, with crossfit open standard being practiced.
*scaling for new athletes would step overs and to decrease the numbers to 20 and 15.

Every 3 Minutes for 6 Minutes
10 Scap Pull Ups
10 Plank Transitions
7 Ring Rows
7 Burpees Perform
Steady unweighted walking lunges in remaining time

Going straight into the workout today. There is a skill/strength section after focused on some movements that might come up in the open.

For Time
15 Front Squats 115/75lbs
18 Chest to Bar Pull Ups
15 Front Squats 115/75lbs

Rest 1:30

12 Chest to Bar Pull Ups
15 Front Squats 135/95lbs
12 Chest to Bar Pull Ups

Rest 1:30

9 Front Squat 155/105lbs
9 Chest to Bar Pull Ups
9 Front Squat 155/105lbs

Rest 1:30
6 Chest to Bar Pull Ups
9 Front Squat 185/125lbs
6 Chest to Bar Pull Ups

Goal time is 12-15 mintues. Add weight each round. Scale weight and pull up movement so you aren’t breaking the work into more than 2 sets.

SKILL FOR THE OPEN WORK
9 Minute emom
Minute 0-3 20 feet overhead walking lunge. switch hands at 10 feet
Minute 3-6 12 single arm DB thrusters (6 each arm)
Minutes 6-9 10 single arm DB overhead squats (5 each arm)

If there is any time left practice a single arm DB squat snatch

Sunday Funday

The girls! running clock. get after it

Grace, Helen, Karen

Split the work however you want, start the entire workout with an 800m partner run straight into

Grace 30 Clean and Jerks for time

-then-
Double reps Helen

400 meter Run (Run together)

42 Kettlebell Swings (1.5/1 pood)

24 Pull-Ups

Then Karen 150 wall balls