Teams of 2 or 3
“99 Problems”
Row 2099
99 hang power snatches
99 toes to bar
99 wall balls
99 walking lunges
99 Kettlebell swings
99 pull ups
99 goblet squats
Row 2099

Endurance 8am, CrossFit 9am, Weightlifting- Coach Kailey is out but you are welcome to stop in and do the program she has written for tomorrow.

8am
Teams of 3
14 Minutes Row for cals
14 Minutes ski for cals
14 MInutes run, switching every 200m
Your team can start on any machine they want but everyone save the run for last

9am CrossFit

“Hang Tight”
400m Medball Run
30 Single Kettlebell Front Rack Tall Kneeling to Standing
30 Toe to Bar
400m Medball Run
20 Single Kettlebell Front Rack Tall Kneeling to Standing
20 Toe to Bar
400m Medball Run
10 Single Kettlebell Front Rack Tall Kneeling to Standing
10 Toe to Bar

Warm-Up
15 Bootstrap Squats + Block & Twist
15/15 Clamshell Plus
-then-
9:00 AMRAP
5 Muscle Clean and Press
3 Hang Muscle Snatch + 3 Hang Power Snatch
:10 Top of Ring Dip Support
:10 Dead Hang + 10 Scap Pull-Ups

Ring muscle up progressions

“The Partitioned Standard”
30 Clean and Jerk
30 Ring Muscle-Up
30 Snatch

Load: 135/95lb, 61/43kg

*Partition as desired

Time Cap: 20:00

L2: Barbell 95/65lb, 43/30kg, Sub 30 Pull-Ups + 30 Dips for Muscle-Ups

L1: 30 Hang Power Clean and Push Jerk, 30 Ring Rows, 30 Push-Ups, 30 Hang Power Snatch (45/35lb, 20/15kg)

Goal: Complete in 9:00-12:00

Stimulus: Barbell Cycling and Gymnastics

RPE: 9/10 *Tester

Primary Objective: Best achievable time

Secondary Objective: Complete the workout in 10 sets or less. This would mean 3+3+3 for 10 sets

Strategy: This workout is the Standard, which was completed at the CrossFit Games in 2019, with the top time being in 8:05 by Mat Fraser. All times were under 11 minutes. This workout definitely will hit differently being able to partition it and should allow athletes to come close to the top times of the best in the world because consistently moving on this one and not having to slow down when breaking up sets will help the overall flow and structure here. We are putting an extended time cap on this one to allow athletes to take some extra breaks and just work their way through this test even though the goal would be sub 15 minutes for everyone. At the Games the Cap was 12:00 completed straight through, so keep that in mind when choosing your scaling modifications for this workout.

PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch

Coaches will go over the double under challenge and sheets will be on the desk to fill out. This is a great way to learn you doubles if you don’t have them or to practice stringing many doubles together if you do have them.

Warm-Up
5/5 World’s Greatest Stretch
:30/:30 Couch Stretch
-then-
For Quality:
9:00 EMOM
Minute 1 – :45 Machine, Building Effort
Minute 2 – 5 Inchworm Push-Ups + 8-10 Banded Face Pulls
Minute 3 – 12 Cossack Squats

Strength
Front Squat
Every 2:30 x 6 Sets
5 Reps @ 75%+
3 Reps @ 80%+
1 Rep @ 90%+
3 Reps @ 80%+
5 Reps @ 75%+

The + here means that we are looking for these reps to be done at above the prescribed percentage. However when looking at the sets, if the next set is meant to be 80% and the prescribed percentage looks like 75%+ we are looking for the % to be between 75-80%

Wod

“Hope and Prayer”
For Time
25 Burpees to Target
50 Wall Balls
25 Burpees to Target
50 Wall Balls
25 Burpees to Target
Wall Ball: 20/14lb, 9/6kg
Burpees to Target: Out of Reach

Time Cap: 15:00

L2 and master 20-40-20-40-20

L1: 15-30-15-30-15, WB: 14/10lb, 6/4kg

Warm-Up:
10 Inch Worms + Elbow to Instep
20 Glute Bridges (1sec Pause @ the Top)
-then-
12:00 EMOM
Minute 1 – :40 Plate Hop Series

Minute 2 – 12 Alternating Dumbbell Deadlift
Minute 3 – :40 Banded Monster Walks

“Pumba”
24:00 AMRAP
12/9 Cal Echo Bike
18 Dual Dumbbell Sumo Deadlift
12/9 Cal Row
18 Renegade Rows
12 Box Jump Overs

Box Height 24/20”
Dumbbells: 50/35lb, 22.5/16kg

L2: 35/25lb, 15/12kg
L1: 10/7 on Machines, 16 on Dumbbells @ 25/15lb, 12/7kg, Alternating Box Step-Ups

Goal: 7+ Rounds

Stimulus: Posterior Chain / Lactate Threshold

RPE: 8/10
Primary Objective: Complete Each Machine in under 45 seconds
Secondary Objective: Keep the Dumbbell Movements to 2 Sets or Less
Strategy: The focus here will be to maintain a challenging pace on the machines and hit quick sets on the Dumbbells. The goal here will be to hit the Bike and the Row at a pace that allows you to move to the next station in under 45 seconds. This will allow athletes to start on different stations and move through this workout relatively unaffected by a delay getting into a machine if they need to pair up with someone of somewhat equal ability. This workout is centered around bracing and posterior chain work with the added effect of some heavy breathing along the way. Leg fatigue will build thorughout here and the biggest challenge will be the Box Jump Overs towards the end of each round

PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose