Warm Up:
3 Rounds:
30 Double Unders or Singles
10 Jumping Air Squats
7 Seal Presses
10 Empty Bar Stiff Legged Deadlifts
10 Empty Bar Bent Over Rows
7 Hollow Rocks

Workout:
2 Rounds:
100 Double Unders or Singles
50 Dumbbell Deadlifts 50/35 INT-35/25 BEG-25/15
50 AbMat Sit-ups
50/35 Row Calories
**35 Minute Cap**
–Coaches Notes–
This might only be 2 rounds but don’t let that deceive you. We are ending the week out with some serious work here. This workout will be anywhere from 25 to 35 minutes long(obviously with the cap). Treat those DB Deadlifts like regular barbell deadlifts position wise, back stays tight and AVOID not using your legs and going through an RDL type style lift. The rower should be done with maybe a slower cadence of pulls making sure that you are trying to keep it 1 to 3 pulls per calorie best you can.

**Optional Accessory Work**
Option 1:
Farmers Carry
3x100m
Option 2:
Wall Walks
3×4
Option 3:
Sotts Press
4×5

Warm Up:
3 Rounds:
1 min Run(200m)-Bike-Row (Increase pace each round)
7 Ring Rows or Pull-Ups
7 Push-Ups
5 Low Ring Muscle-Ups or Ring Row+Jumping Dip

Workout:
SINCE WE MISSED WEIGHT VEST WEDNESDAY YESTERDAY
TODAY CAN BE VEST OPTIONAL
Part1-
Bike Calorie: 10 sets of 10 Second Sprint with 50 Second Rest
Score is the total Calories performed in all of the intervals.
–Coaches Notes–
This is meant to be an all out go each round. 10 seconds is not that long to hold a sprint. Guys shoot for 6+ Cals EVERY ROUND, ladies shoot for 4+ Cals EVERY ROUND. How consistent can you be?
REST 5 MINS
5 Rounds:
10 Strict Ring Dips INT-Kipping Dip BEG-Bench Dips
10 Chest-to-Bar Pull-ups INT-Any Other Pull Up Pro. BEG-Ring Rows
–Coaches Notes–
Be smart about your rep counts per set with these movements. Ring Dips can be a fail and lose movement real fast. Don’t over reach for reps here, be smart even if you are using a band or doing bench dips. Same goes for the pull ups, pick a harder progression for you and be smart about your rep counts. This workout should take under or around 10 minutes so keep that in mind when deciding a progression.

**Optional Accessory Work**
Option 1:
Bulgarian Split Squat
3×12 Each Leg
Use either DBs, KBs, or go through them unweighted
Rest as needed between sets
Option 2:
Overhead Squat
5×5
Stay at a moderate weight and work on form
Rest as needed between sets
Option 3:
Banded Face Pulls ((Video Posted Below))
3×10
Use a Blue or Green band for these and really focus on slow and controlled movement in and out.

Warm Up:
2 Minute Run(400m)-Bike-Row
THEN
4 Rounds:
5 Down Dog to Seal Stretch
5 Empty Bar Power cleans
5 Empty Bar Bent Over Rows
5 Empty Bar Front Squats
10 Empty Bar Front Rack Lunges

15 minutes to build to your heavy clean for the wod

Workout:
5 Rounds
30 Ft Handstand Walk INT- 4 Walk Walks or Distance Change BEG- 50ft Bear Crawl**8 hand stand push ups per round or 45 second handstand hold also acceptable.
5 Squat Cleans 225/155 INT-205/135 BEG-135/95
** if you are not going comfortable going heavy during the wod have the option of doing 9 reps per round at a weight you can touch and go squat clean.

–Coaches Notes–
Two really good picks from the opposite sides of the CF world here. 1 advanced gymnastic movement and a HEAVY barbell. Find which you will feel more comfortable with and use it to your advantage. These squat cleans are meant to be HEAVY and probably done in fast singles each round. Pick a good progression for that handstand walk that won’t get you stuck too long. If you are just getting your HSW maybe cut the feet down you can use that as a progression for the day. The workout will take longer than it may look, aiming anywhere from 20 minutes to closer to 25+. Again proper progression choice will keep it under 30 minutes.

**Optional Accessory Work**
Option 1:
Candlestick Burpees((Video Posted Below…you’re welcome))
3×10
Option 2:
Weighted Sit Ups
4×10
Use any piece of equipment DB, KB, Slamball, Wallball, etc…
Option 3:
Ground to Overhead with Plate
3×12
Use a comfortable weight to do all 12 unbroken.

Warm Up:
2 Rounds:
50 Double Unders or Singles
8 Bent Over Barbell Rows
5 Pull-Ups or Ring Rows(No need for bands)
10 Push-Ups
10 Sit-Ups
15 Air Squats(Add Squat therapy if you’d like)

Strength:
Deadlift
3-3-2-2-1-1-1
70%-75%-80%
Not meant to be heavy, more concerned with form for these small sets.

Workout:
21-15-9
Burpees
Knees-to-Elbow INT-Knees to Arm BEG-Knee Raises ((The video below shows strict but you can kip them during the workout))
–Coaches Notes–
SPRRRIIINNNNTTT. The only advice to give. These two movements have super fast cycle speeds, at any progression, and should be done with minimal breaks. We are talking about keeping this workout to a time around 4 to 8 minutes.

**Optional Accessory Work**
Option 1:
Floor Press
5×5
You can use DBs or KBs for this. Either set up should be moderately heavy for the 5 reps.
Rest As Needed Between Sets
Option 2:
Banded Tricep Press
3×12
Option 3:
Curls
3×8
You can use DBs or a barbell for this. DBs can be done one arm at a time or at the same time.

Warm up-
2 Rounds
15 Air squats
10 empty bar presses
200M run

Plain an simple CrossFit today
Strength
Back squat- 3 to 4 sets to warm up then
5×5 increasing weight each set. last set should be a real fight

Wod
Fight Gone Very Very Very Bad
3 Rounds For Reps **1 Minute Per Station, with a minute rest after 5 minutes
Rower cals
Bike Cals
Wall Balls
Burpees
Alternating Dumbbell snatches 50/35

***Gym will be set up for you so you can move quickly from one station to the next. Keep a running total of reps each round. You won’t have time write reps down after each exercise.

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower and bike where each calorie is one point.