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.

Sunday Funday partner wod
*run might be subbed for a row if you dont want to run in the rain
Wod 1 12 Minutes Split how you want
30 Db snatches 70/50
20 burpees
10 Pull Ups

Wod 2
10 Minutes split how you want
20 Single arm DB thrusters 70/50
20 Toes to bar
***Tossed dumbbell is a 5 burpee team penalty

Wod 3
4x800m run- you go i go (you will each end up running 2- 800s)

Endurance-
With partner
20 Minutes on bike, switch every minute. Score is calories. No transistion time
In the remaining 20 minutes-both partners run 1 mile-
When BOTH partners are back start to row or ski for cals. Switch whenever you want
Score is Total Cals

9am and 10am
For time *do this solo, do 1,2 or 3 workouts or do these as partner wods
For time:
50 Medicine Ball Cleans, 20/14
25 Push Jerks, 155/105
50 Medicine Ball Cleans, 20/14

3 Rounds for time of:
100m Dumbbell Farmer’s Carry
15 Knees-to-elbows
15m Handstand Walk

21-15-9 reps for time of:
Chest-to-bar Pull-ups
Ring Dips

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