8am Endurance-
Classic sprints 6-10 sprints, 400m distance rest 2 minutes between efforts
Newer runners keep it around 6, advanced runners shoot for 10

9am mobility

10am partner wod.
800m Farmer’s Carry 53/35
400m Front Rack Carry 53/35
200m Overhead Carry 53/35
***First wod, split how you want

Rest 5 minutes

5 Rounds for time of: **See below how to split this.
35 Double-unders
30 Air Squats
25 Wall Ball Shots
20 Chest-to-bar Pull-ups
15 Power Snatch 115/75

Workout #2: For round one person A begins and does 35 DU’s, person B does 30 squats, person A does 25 wallballs, person B does 20 C2B’s, person A does 15 snatches. That is one round complete. Then for round 2 Person B beings and does 35 DU’s, person A does 30 squats, etc, etc. Person A will begin round 3, person B will begin round 4, and person A will begin round 5

Today is completely dedicated to weightlifting!
Today is the day to get that technique help.
5 Min Run/Bike/Row
THEN 3 Rounds W/Empty Bar
7 Good Mornings
7 Power Cleans
5 Front Squats
5 Push Press
5 Thursters

Break out and start Strength, Coaches will help everyone.
Do AT LEAST 10 reps of each movement with light weights and empty bar. Split Jerk can be off the rack

Squat Clean W/3 Second Pause at the Bottom 2-2-2-2-2 65-85%
Split Jerk 1-1-1-1-1 70-90%

Warm up-
3 Rounds
Down and back banded x walks
10 goblet squats with 2 second hold in the bottom
Overhead KB walk down and back, switch arms halfway
20 walking lunges

Strength- DON’T SKIP the second part of this
Find your one rep max front squat— rest 4 minutes
THEN take 60 percent of that number and go for MAX REPS.
**You will get out of this, exactly what you put into it. If you give up on your max reps of front squats before you actually drop the bar, did you really go for max rep??

Wod
7 Rounds
50m DB Farmer Carry
10m DB Lunge
10 DB Burpee 50/35

Crossfit Games Day
3 wods. see how you stack up against the fittest on earth
Warm up will be going through movements in each wod.
In bigger classes half the class will start on one wod, half the class on the other

Ringer 1
30-20-10 reps for time of:

Air bike (calories)
Toes-to-rings

Time cap: 7♀ /  6♂ minutes 

Ringer 2
15-10-5 reps for time of:

Burpees with ring touch
Overhead squats 

♀ 95 lb.
♂ 135 lb.

Time cap: 5 minutes 

Ringer 1 and Ringer 2 are separately scored events. Ringer 2 will begin 1 minute after the time cap for Ringer 1.

____________________________________________________________________________________________________________________________________________________________

800-m row
66 kettlebell shoulder-to-overheads
132-ft. handstand walk

♀ two 12-kg KBs
♂ two 16-kg KBs

Time cap: 10 minutes

CUT TO 50 ATHLETES

Notes

• Kettlebells must be brought below the chin each rep.

• Athletes advance after every set of 22 reps.

• Handstand walk must be completed in 44-ft. sections.

• Athletes must restart from the last section completed if they come down at any time.

Warm up
3 rounds (1 together, 2 on your own)
10 RDLs with empty bar
15 banded hamstring culrs
10 empty bar deadlifts
10 Pull ups

Strength-Work up to your 1 rep max OR 3 rep max rep. If you are working to a 3 rep max have a coach help you figure our your wod weight.



Wod-
30 Deadlifts 50% of 1RM
15 Ring Muscle Ups
20 Deadlifts
10 Ring Muscle Ups
10 Deadlifts
5 Ring Muscle Ups

Scaling-
30 deadlifts at 50 percent 1rm
15 Chest to bar pull ups OR pull Ups OR Jumping pull ups concentrating on the negative PLUS unassisted ring dips or bench dips
20 deadlifts
10 Pull ups PLUS dips
10 Deadlifts
5 Pull ups plus dips