4 minute machine

Coach led snatch Barbell Warm-Up
Then.. work through 3 rounds of The Complex as a class

The Complex

1 Tall Power Snatch

2 Snatch Grip Push Press

3 Hang Power Snatch

Weightlifting / Technique Focus
Every 2:00 x 5 Sets
1 Tall Power Snatch
2 Snatch Grip Push Press
3 Hang Power Snatch
*Priming the system and focusing on form. Starting with a light load and progressing if you can maintain tension and create a strong fast turnover in the Tall Power Snatch

Workout
20:00 AMRAP
400m Run
10 TnG Power Snatch
*60-65 perceny. Level 1 can go from the hang

Goals / Stimulus / Objectives
Score = Total Load Lifting
This means that the weight only counts if the reps are done as touch and go for 10 at a time. If you break you have to do another run before making the next attempt. 

Score would look like
10 Tng Reps @ 135
10 TnG Reps @ 140
10 TnG Reps @ 145
10 TnG Reps @ 150
Sum Total of the weight that was on the bar = 570lb

Stimulus: Barbell Cycling / Aerobic Capacity 
RPE: 8/10 
Primary Objective: Complete 5+ Rounds 
Secondary Objective: Most total load lifted per set

We are looking for athletes to both push the run pace as well as challenge their ability to maintain some good loads on the barbell with quality cycling technique. Suggested loading should be around 55-65% of 1RM in order to maintain mechanics and allow for consistency across sets.

Warm-Up

2:00 Cardio Choice

–

For Quality:
8:00 EMOM
Minute 1 – 20 seconds Lateral Band Walk + 20 second Monster Band Walk
Minute 2 – 5/5 World’s Greatest Stretch + 10 Deep Lunge Mountain Climbers
Minute 3 – 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell)
Minute 4 – 3-5 Broad Jumps or 10 Jumping Air Squats

Build to 70 percent cluster weight
A cluster is a thruster but you are dropping the bar and squat cleaning it every rep

Weightlifting
Every 90 seconds x 6 sets
Squat Clean Thrusters
1.1 @ 70%+ of 1RM Thruster
The goal here today is to build to around 85% of 1RM Thruster
***1.1 today means 1 squat clean cluster, wait 10 seconds, 1 squat clean cluster

Workout

For Time:
5-10-15-20-15-10-5
Bar Facing Burpees
Thrusters
Barbell: 95/65lbs (43/30kg)
***there are workouts where you can pull parts for scaling from level 1 and level 2 and sometimes you should stick with one or the other. Ask your coaches and read the stimulus section we post below the workout everyday! Almost always chase the stimulus and to finish under the time cap. There are exceptions sometimes.

Level 2:
Barbell: 75/55lb, 34/25kg

Level 1:
For Time:
4-8-12-16-12-8-4
Lateral Burpees Over Barbell
Thrusters
Barbell: 45/35lb, 20/15kg

Goals / Stimulus / Objectives

Goal: 11:00-15:00

Time Cap: 17:00

Score: Time

Stimulus: Open Style Workout Prep

RPE: 9/10

Primary Objective: Strong Back Half Finish

Secondary Objective: Bar Facing Burpee Cadence

This will not be comfortable in any way, shape, or form. This classic couplet will tease you into making bad decisions with the low volume sets out of the gate; do not take the bait unless you know you can handle it. Most athletes should aim to stay in control into the set of 20 thrusters, and then start to build intensity through the descending sets on the back half of this workout. Pure, total body fitness will be on display today.

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Warm-Up

3 Sets, for Quality
1:00 Cardio Choice
6 Inchworm Push-Ups
8/8 Single Arm Ring Row
8 Ring V-Outs
:10 second Supine Grip Chin Over the Bar Hold

Skill work
Ring muscle up, or pull up progression work-

If there is time at the end of class today be sure to do accessory work.

“Super Horn”

Every 2:00 x 6 Sets

15 American Kettlebell Swings

3-5 Ring Muscle Ups

Kettlebell: 53/35lb, 24/16kg

Workout
Every 2:00 x 6 Sets
15 American Kettlebell Swings
3-5 Ring Muscle Ups
Kettlebell: 53/35lb, 24/16kg
*still working on ring muscles, you can sub bar muscle ups

Level 2:
Every 2:00 x 6 Sets
15 American Kettlebell Swings
5 Low Ring Banded Muscle-Ups (or 5 burpee pull ups)

Kettlebell: 53/35lb, 24/16kg
Level 1:
Every 2:00 x 6 Sets
15 Russian Kettlebell Swings
8 Ring Rows
8 Toenail Spot Ring Dips

Kettlebell: 35/18lb, 16/8kg

Goals / Stimulus / Objectives

Primary Objective: Complete each set in under 75 seconds 

Secondary Objective: Unbroken movements 

Stimulus: Gymnastics Density 

RPE: 7/10 

The focus today is on movement capacity and developing our gymnastics density and stamina here. We are looking to tackle a good unbroken set on the Kettlebell before making our way to the Ring Muscle-Ups, where we should tackle an unbroken set of 3-5 reps at a time. Score today will be reps / set with the focus to just work for quality reps across all 6 sets. Modifying this workout to a pure strict strength workout of Strict Pull-Ups and Strict Dips is definitely something we shouldn’t shy away from and will provide a lot of value.

ACCESSORY WORK
3 Sets

8-10 Dual Dumbbell Zottman Curls

8-10 Cuban Rotations

15 Banded Face Pulls
:30 Medball Squeeze Glute Bridge Hold

Wod 1
16 Minutes
Ski 30
30 Partner wall balls
Run 200
15 Power Cleans 155/105

Wod 2-
12 Minute Amrap
16 HSPU
4 rope climbs- split
16 single DB devil press split how you want 70/50

Wod 3
16 Minutes
30 Cal Row
25 Burpees over your rower
20 Sandbags over yoke bar

8am
Teams of 3
36 Minutes
2:00 per station then switch
Bike
Row
ski
Burpee box step ups


9am
9am CrossFit
We’ll start with a warm up like usual then jump straight into this workout. There will be some accessory work for after
Every 8 minutes (Repeat this 3 times)
44 wall balls
33 ab mat sit ups
22 box jump or steps
11 Alternating DB snatches