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.

Workout:
Split Reps However You Want
With a Partner
30-24-18-12-6:
Dumbbell Burpee ((Video Posted Below)) 50/35 INT-35/25 BEG-25/15
Dumbbell Thruster 50/35 50/35 INT-35/25 BEG-25/15
REST 5 MINUTES
42-30-18:
Dumbbell Power Snatch 50/35 INT-35/25 BEG-25/15
Chest-to-Bar Pull-up INT/BEG Any Other Progression
REST 5 MINS
5 Rounds:
400m ((200m I Go, You Go))
25m Dumbbell Lunge 50/35 INT-35/25 BEG-25/15
10 Knees-to-Elbows INT-Knee Raises BEG-Leg Lifts or Sit Ups

8am Endurance: Scaling and solo options available
Team Endurance, you go i go
15 min max cals on a bike, switch every minute
straight into
15 min max cals on rower, switch every minutes
straight into
15 max 400 meter runs, switch every 400.

Score is calories plus 1 point for every 400m run



9am Mobility

10am Class Workout:
Warm Up:
2 Rounds:
1 min Run(200m)-Bike-Run
10 Jumping Air Squats
5 Empty Bar Good Mornings
7 Empty Bar Power Clean + Push Press

Workout: Partner
As many meters as possible in 7 mins of:
Dumbbell Lunge 50/35INT-35/25 BEG-25/15
You can rack these however you’d like. Anyone want to try Overhead??
Switch every 50m

REST 5 MINS

Split work as needed
4 min Per Station For max Reps:
Power Clean 135/95 INT-115/75 BEG-95/65
Rest 2 mins
Push Press 135/95 INT-115/75 BEG-95/65
Rest 2 mins
Clean & Jerk 135/95 INT-115/75 BEG-95/65



–Coaches Notes:–
That first section will purely be how much you want to hold on to those Dumbbells. Find a weight that can get you from maybe 100m to almost 200m worth of distance. We won’t make you wedding march your steps but you will need to stand all the way up as you step through. That second workout will also be about just hanging on to that barbell. One of the movements will be smoother for you to handle so use that to your advantage.