2 Rounds
10 Scap Pull Ups
10 pause squats with empty barbell
Then
AMRAP 8 Minutes
6 Empty Bar Hang Squat Cleans
4 Gymnastics Kips (still working on kips, perform 8 ring rows for the next 2 movements)
*add a little weight to your bar during this amrap

Take the next 10 minutes to build to a squat a clean weight at or a little above your working weight. This isnt a strength session, don’t do too many reps, just don’t want you going into this wod cold
*This is wod is designed with a 20 minutes hard cap on it

TMF Benchmark #1
For Time
28 Bar Facing Burpees
28 Pull Ups
7 Squat Cleans 185/125lbs
21 Bar Facing Burpees
21 Chest to Bar Pull Ups
7 Squat Cleans 185/125lbs
14 Bar Facing Burpees
14 Bar Muscle Ups
7 Squat Cleans 185/125lbs
*scaling
-Any pull up scaling starts with ring rows for the pull up movements. If ring rows are what you have right now, then stick with ring rows for pull ups, chest to bars, and muscle ups. If you have pull ups and chest to bars but no muscle ups, stick with chest to bars the last round.
-Weight should be scaled so you can it move as fast singles without thinking about it too much.
Target Score 12-18 minutes
Firebreather, under 10
Coach Sherb from Misfits Athletics got 10:57

2 Rounds
200m Run
15 Wallballs
8 Gymnastic Kips
6 DB Facing Burpees
2 Inchworms
Then, in no particular order, perform the movements in the workout to ensure they know how to do them safely and correctly.

Test wod

“Misfit Chaos”
For Time (hard 30 minute cap)
40 Toes to Bar
40 Alt. DB Snatch 70/50lbs
40 Lateral Burpees Over DB
40 S-arm DB Thrusters 70/50lbs
Run 800m
20 S-arm DB Thrusters 70/50lbs
20 Lateral Burpees Over DB
20 Alt. DB Snatch 70/50lbs
20 Toes to Bar
Run 400m
**5 burpees for chucking your dumbbell. We’d rather get new skiers than replace dbs every year.

Scaling
Toes to Bar: Kipping/Hanging Knee Raises
DB Snatch: Reduce weight
S-Arm Thruster: Reduce weight
Run: Run out 2:00 and back 2:00 for the 800, we don’t want you out there more than 4-5 minutes.

Barbell warm up for the snatch

Strength
8 Sets
1 Snatch Grip Deadlift
1 Hang Power Snatch + 1 Hang Squat Snatch

Wod
4 Rounds of 3:30 with 90 second break between rounds (20 minute wod, be ready to go by 30 after)
10 Strict HSPU
22 Wallballs 20/14lbs
Max cals any machine
** Scaling
SHSPU: Reduce amount, scale for kipping HSPU or DB Strict Press
Wallballs: Reduce weight before scaling reps

All athletes should have 1 minutes on the rower. Adjustments in reps and movements can be made after the first round, but really should be figured out before you start. do a set a HSPU and wall balls and see if you are done in 2:20.. you have to allow a little time for transition

CrossFit Total Day
Part of the challenge of CrossFit total is to finish all 3 lifts within an hour. It’s an element that comes into play with this benchmark workout and something you will want to factor in.
If you get to class early do some banded activation exercises (monster walks)
We are going to jump right into a squat warm up shortly after the hour and start our squats no later than 8 after the hour.

**we will set clocks for each lift…. (something like 20 for bs, 10 for strict press- 20 for dl) If you are not focusing and chit chatting you are hurting your own performance and fitness.

Go straight to your rack after the whiteboard and get empty bar tempo squats in with a hold at the bottom, add a little bit of weight and get a few more sets of this in. Any lift after the hour is up doesn’t count on the score for today

“CrossFit Total”
Find a 1RM Back Squat
Find a 1RM Strict Press
Find a 1RM Deadlift
*Note that we will be back squatting next Phase as our focus lift, so today’s 1RM will serve as the 1RM used for percentage work next phase.

*Athletes should be able to warm up their strict press with an empty bar or PVC pipe while resting during squat attempts, and warm up their deadlift while working through their strict press. Today may be a good day to tell athletes that class could creep a little past one hour.

Board warm up

TEST: Find your 1 rep max weighted pull
*scaling if you are stilling working on strict pull ups
-if you have kipping go for one max set (multiple reps) of kipping without pausing
-if you dont have kipping go for a few sets of negative (5 second negatives) on the pull up bar or rings

For the row test you will want to row a few rounds of 45 seconds slow, 15 second sprint
What should a 500m row workout feel like…. pretty bad. If you can say more than the word “oooouuuucccchhhhh” while you are rowing you are going too slow.

Test 2-
500m row for time- this can can’t get rough. You’ll only want one shot at this

Extra if recover from the row
Every 3 minutes for 18 minutes- (6 rounds)
Run 200
12 burpees box jump overs
This isnt a scored workout. adjust your burpees so you have 1 minutes to 45 seconds rest.