Warm-Up

:45/:45 Scorpion Stretch
15/15 bird dog
-then-
For Quality:
3 Rounds
200m Run
50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk
5 Wall Slides
5 Burpee Shuttle Runs, 25ft (7.5m) Down & Back = 1
*Instead of a 3 point touch, perform a burpee behind the line each time.

Gymnastics Skill
5:00 AMRAP
Freestanding Handstand Hold
Score = Time
or
Score = Reps (1sec = 1 Rep)
Scale: Wall Facing Handstand Hold

Today, we are looking to start off our Handstand Walking journey with some focused work on the Freestanding Handstand Hold. The goal here will be to work into a progression of the Freestanding Handstand Hold or just accumulate time here on our hands. For many of us, just practicing the kick up will be the biggest piece of the puzzle to finding our balance. Those that have not progressed in a strong overhead position should move to Wall Facing Handstand Hold and work into developing a better position by holding for 10-30 seconds, then coming off and resting for 10-30 seconds and doing so for the 5 minutes today.

Before the wod go over some handstand walk progressions

“Midline Run”
Every 3:00 x 5 Sets
15 GHD Sit-Ups *careful, we will go over options for this 10 Ghds is an option
200m Run
25ft (7.5m) Handstand Walk*
*Increase Handstand Walk by 5ft (1.5m) Each Set

L2: Sub 2-3-4-5- Max Wall Walks
L1: 15 Abmat Sit-Ups for GHD Sit-Ups, 2 Wall Walks to 20” off the Wall
Masters 50+ choose L1 or L2

Goal: Complete each set @ 2:00-2:30/set

Stimulus: Midline Endurance and Stability

RPE: 7/10

Primary Objective: Complete each set within the 3:00 time frame

Secondary Objective: Increase pace across all sets
Strategy: The workout will start on the GHD with the goal of completing these reps in under 30 seconds. Shorten the range of motion, reduce the reps, or move to V-Ups if completing in under 30 seconds is unsustainable. We will then move into a quick run with the goal of completing each run in 1:00 or less. We will then move into the Handstand Walk with a segment of 25ft (7.5m) on round 1 and then increasing the distance each subsequent round.

PRVN Recovery #2

1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5 Side Lying Thoracic Rotations

4 Minute machine
Then

Clean and Jerk warm up

Then
Take 20 minutes to build to a 1rm clean and jerk
*Suggested Build
3 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%
1 Rep @ 80%
1 Rep @ 86%
1 Rep @ 91%
1 Rep @ 96%
1RM Attempt or attempt

• When approaching the Clean and Jerk, begin with your eyes focused forward and position yourself close to the barbell, establishing a strong connection. Prior to initiating the lift, engage your core and take a deep breath to create intra-abdominal pressure, which will provide stability throughout the movement. As you start to lift the bar, ensure a smooth and controlled pull off the floor. The key to success lies in an explosive hip drive, so generate power by swiftly propelling your hips forward. 
• As the bar ascends, catch it with a rapid elbow movement, transitioning into a secure front rack position with the barbell resting firmly across your shoulders. After the catch, take a moment for hand adjustments and a quick breath before proceeding. Prepare for the Jerk by initiating a dip drive and then executing a powerful punch into the split jerk position. To complete the movement, recover by moving your front foot back and bringing your back foot to the front.

Wod
11:00 AMRAP
5 Strict Pull-Ups
9 Goblet Squats
35 Double Unders
Load: 70/53lb, 32/24kg

L2: Banded Strict Pull-Ups, KB: 53/35lb, 24/16kg, 50 single Unders
L1: 5 Jumping Pull-Ups, 9 Air Squats, 50 single Unders
Masters-50+ KB: 53/35lb, 24/16kg

Goal: 8+ Rounds

Stimulus: Muscular Stamina / Classic Triplet
RPE: 7/10
Primary Objective: Unbroken Strict Pull-Ups and Goblet Squats
Secondary Objective: Consistent pace across all sets
Strategy: This workout will start with athletes moving into 5 Strict Pull-Ups before heading over to the Kettlebell for our Goblet Squats. The Kettlebell load is meant to be a challenge and develop a solid amount of lower body fatigue, especially coupled with the Double Unders. For our higher level athletes lets try to hit the first jump as a Double Under on that rope and then move into completing the 35 Double Unders unbroken. Ideally we keep the Double Under for most athletes today, but if you need to scale to 50 Single Unders to keep within the same stimulus and time domain.

Sunday Funday

Teams of 2
Wod 1
14 Minutes
Run 200 Together
30 Partner wall balls
6/4 Rope climbs or 10 pulls

Wod 2
12 Minute Amrap
32 Cals row
16 sandbags over your shoulder

Wod 3
6 Minutes for both partners to find 1 rep max of Tampa Bay Games complex
4 deadlifts
3 hang cleans
2 front squats
1 clean from the floor

8am Endurance, 9am Weightlifting and 9am CrossFit

Endurance
Teams of 3- split how you want
35 Minute amrap
Bike 60 cals
Row 60 cals
Ski 60 cals
When you complete a machine the team does 15 sandbags over the shoulder before moving to next machine.

9am Crossfit
Warm up
6 minutes
5 pull ups
10 push ups
15 squats

Wod
Row 1000/900
7 rounds
6 T2B
8 DB snatches alt
10 seated DB press

Then Bike 2.4k or 2k
7 rounds
6 Pulls ups
8 push ups
10 air squats

then row 1000/900

3 Minutes machine
Then
Snatch Barbell Warm ups

Strength
Snatch Every 1:15 x 10 Sets
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+

4 Sets, For Reps
1:30 on/1:30 off
15 Overhead Squats***
-Max Toes to Bar in the Remaining Time
Load: 135/95lb, 61/43kg
We know you are here to workout. An overhead squat is a great movement to have, but it does take some work. Struggling through a movement in a workout when you are supposed to be moving quickly is not always the best choice. If you would rather front squat during the workout that is fine, but keep practicing those overhead squats.

Goal: 12-18 Reps / Set

Stimulus: Midline Conditioning / Quad Stamina

RPE: 8/10

Primary Objective: Toes to Bar Reps

Secondary Objective: Unbroken Overhead Squats

Strategy: We are looking for loads on the barbell that should be challenging unbroken reps. The loading should be something that allows for quality form while also challenging the ability to maintain positions in order to reinforce better mechanics throughout the Overhead Squat. If we are keeping the Overhead Squats unbroken this means that reps will be done in about 2-3 seconds a rep which allows for the squats to be done in 30-45 seconds. We will be looking for a quick transition to the barbell and then a big set to start things off with for the remaining time on Toes to Bar. Once the first big set is done, chip away in the remaining time with small manageable sets. Again, you will probably only have time for the one big set and a couple small sets of Toe to Bar here.

PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold1:00 Childs Pose