Warm Up:
3 Rounds
100m Run
7 Slamballs
6 Russian Twists w/Slamball
5 Seated Slamball Press

Workout:
3 Rounds For Max Reps:
1 Minute Max Dumbbell Push Press 50/35 INT-35/25 BEG 25/10
1 Minute Max Sit-ups
1 Minute Max Bike Calorie
Rest 3 mins Between Each Round
–Coaches Notes:–
There will not be separate transition time from movement to movement so try to set up in 1 area. (We will adjust the bikes if we have to). The goal here is for max total reps with all 3 movements for all 3 rounds, so that means MAX out that minute. You should be aiming for 10-25 reps of each movement for each round. Keeping that in mind make sure your DB weight is manageable for the minute, you shouldn’t have to put them down more than MAYBE ONCE to rest.

**Optional Accessory Work:**Option 1:
For quality: Handstand Practice Accumulate 2-5 mins of either handstand walks, handstand holds on and off the wall, upside down positions or if being upside down is uncomfortable you can build up to 3 minutes f a heavy Overhead DB Hld. ((Check out the 2nd video below for some hints and tips))

Warm up:
5Min Run(800m)-Bike-Row
THEN
2 Rounds:
10 Burpees
8 Knee Raises
1x Burgener Warm-up w/Empty bar

Workout:
30 Minute EMOM
1 Hang Power Snatch
RX- +/-75% INT- +/-60% BEG-+/-50% OF YOUR HANG SNATCH 1RM
–Coaches Notes:–
Instead of looking at the length of this as a negative use it to your advantage to maybe go a little heavier with the movement and work on a “slow cycle” rhythm. You’ll have time to get set each lift and will have a chance to adjust the weight is needed. Tension between your hips and back will be big with this movement and the hang position. You have the option of using high, mid, or low hang as well so use what is most comfortable ORRR challenge yourself to use one you know you avoid ((yes, you there ,I see you)).

**Optional Accessory Work:**
Option 1: ((You can also use the Bike))
1 Round for Max Calories:
2 Minute Row
Rest 3 mins
1:30 Min Row
Rest 3 mins
1 Minute Row

Option 2:
Side Plank 2x 1 Minute Each Side
Rest as needed between sets.

Do you have a partner for the Inner Gym Competition
on December 7th yet??
You should find one and get yourselves ready for the throwdown!!
That night will also be our Gym Anniversary Party at Escape Brewery

Warm Up:
4 min Run(600m)-Bike-Row
THEN
3 Rounds:
10 Jumping Air Squats
10 Power Clean & Push Press w/Empty bar
10 Bent Over Rows w/Empty bar
8 Hollow Rocks or 30sec Hollow Hold
6 Good Mornings w/Empty Bar

Workout:
5 Rounds:
15 Wall Balls 20/14
15 Power Cleans 95/65 BEG-75/45
–Coaches Notes:–
Will you go unbroken? Can you hold it for all 5 rounds? This should be done with a comfortable WB weight for you, so 15 shouldn’t be out of the question. If it is a movement you are still finding your timing with try to keep your sets to halves best you can. that barbell should be light as well again a weight that 15 isn’t out of the question but up to you to push to go unbroken. If you break it up the reps should be at least cut to 7 and 8 reps with short breaks. This workout should be done in under 10 minutes or close to it, so make sure your weights are set so that will be a good goal for you to have.

**Optional Accessory Work:**
Option1: Medicine Ball Clean 1×75 at 20/14
INT-75 Reps at 14/12 BEG-50 Reps at 12/10
((There is a video to review the movement posted below the wallball shot))

Option2:
L-Sit Accumulate 1-2 mins.
Try to do on paralettes, rings, or hanging from the rig

THOSE WHO ARE SIGNED UP FOR THE OPEN DON’T FORGET TO PUT THAT LAST SCORE IN, THE EARLIER YOU DO IT THE BETER!! CLICK HERE To go to the CrossFit Website

Warm Up:
2 Rounds
200m Row
8 Empty Bar Shrugs
6 Squat therapy reps
4 Seal to Down Dog Stretch

Strength:
Back Squat
5-5-3-3-2-2
60%-65%-70%

Workout:
5 Rounds:
50 Double Unders or Singles
15 Push Press 75/55 BEG-65/45 (Video Posted Below)
10 Toes-to-bars >Any Progressions(Leg Lifts/Knee Raises/Sit Ups)
–Coaches Notes”–
This workout will challenge those shoulders, so keep that in mind when going through all 3 movements. Keeping your shoulders from being tense on the rope, really driving with your legs on the push press(even though it should be REALLY light), and letting your kip save your shoulders in the T2B. Should all be aiming to stay within 10-15 minutes for the workout.–

**Optional Accessory Work:**
Option 1:
Tempo Push-ups 12×1 (Push Up Tip 2nd video posted below)
Tempo- 5 second up-5 second pause-5 seconds down-5 seconds hold
Rest as needed between sets.

Option 2:
Overhead Carry 3x100m
Use the heaviest weight you can for each set.
Rest as needed between sets.

Warm Up:
2 Rounds
10 Cal Bike/Row
6 Lunges
10 Leg Swings Each Leg
7 KB Swings

Workout:
WOD 1-
Back Squat
1-1-1-1-1-1-1
Using anywhere from 70%-90% for the working sets but staying at that same weight for all 7 sets.
Rest as needed between sets.
–Coaches notes: Even though the back squat might seem like a simple move there are still plenty of mechanical errors that can be made. Check out the video below to go through the Points of Performance of the squat and make sure you’re hitting them all as you squat in class.–

WOD2-
Solo Version
7 Rounds
7 Toes to Bar
7 Front Squats 135/95 INT-115/75 BEG-95/55
200m Run

Partner Version
7 Rounds
14 Toes to Bar
14 Front Squats
200m Run I go You Go Style