WOD

Regular class schedule today

Warm-Up

2:00 minute Machine Choice
:20 Wall Thoracic Extensions
:30/:30 Couch Stretch
1:00 Alternating 90-90 Hip Switch
THEN
3 Sets, For Quality
25 Double Unders or 35 Single Unders
12 Wall Facing Shoulder Taps
10 Alternating Lateral Lunges
20 second Glute Bridges

Strength
Back Squat
Every 3:00 x 3 Sets
9 @ 65-70% of 1RM

Strength
Back Squat
Every 3:00 x 3 Sets
9 @ 65-70% of 1RM

We are working into 3 sets of 9 at a moderate loading and volume in order to add in some hypertrophy benefits and muscular endurance as a key component to our Squat progression during this cycle. This coupled with the heavy Squat Cleans on Monday provide the one-two dose we are looking for moving into next week with another heavier week on Front Squats.

“Gotta Hand It To You”

10:00 AMRAP
5 Deadlift
25ft (7.5m) Handstand Walk
50 Double Unders
Barbell: 275/185lb, 84/57kg

Goal: Complete 5+ Rounds

Stimulus: Posterior Chain / Gymnastics Skill

RPE: 7/10

Primary Objective: Keep the pace to under 2:00 / Round

Secondary Objective: Maintain unbroken Deadlifts
Strategy: The focus today is to maintain unbroken Deadlifts before hittig one 25ft segment for the Handstand Walk before moving into and unbroken set of Double Unders. The style and flow of this workout will allow for athletes to move with relative smooth transitions between movements and maintain a more cyclical pace. For those challenged on Double Unders and Handstand Walking, use this as an opportunity to practice the movements and give yourself an allotted time segment to work within before moving back to the Deadlifts. Remember the Deadlifts should be unbroken so keeping these to under 75% and probably closer to 70% is the range for Deadlift loading today.

PRVN Reset

8:00 EMOM
Minute 1: 10 Scarecrow Plate Rotations
Minute 2: :25/:25 Active Scorpion Stretch

Minute 3: 4/4 Kettlebell Windmill Press, Light
Minute 4: :25/:25 Elevated Pigeon Pose (leg on box}



ONLY 1 CLASS AT 8am Today!

Warm-Up
2 Sets, For Quality
40 second Elevated Prayer Stretch
20 second Extended Reverse Plank Bridge
5/5 Worlds Greatest Stretch
5/5 Single Arm Ring Rows Tempo
10 Alternating Cossack Squats

13 rounds for time with a Partner of:
*vest not required but if you have one bring one

8 strict pull-ups
26 box step-ups
21 burpees

Rx: With Weight Vest

♀ 14-lb vest, 20-inch box
♂ 20-lb vest, 24-inch box

In honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members killed during the attack outside the Kabul airport in Afghanistan on Aug. 26, 2021.

Soviak was an avid CrossFit athlete who trained at CrossFit Hita, CrossFit Latte Stone, and Custom Fitness Guam. This workout includes some of his favorite CrossFit movements.

According to Harold Aranda, a family friend, “Max loved hard work, he loved the grind, and he never gave up. He was never one to put people down but rather pull them up to be great.”

Goal Time: 35:00-40:00 

Time Cap: 45:00

Stimulus: Hero WOD / Muscular Endurance

RPE: 8/10

Primary Objective: Complete within the goal time domain

Secondary Objective: Split the work evenly across partners 

Strategy:

We should be able to have this workout split evenly in a very easy back and forth fashion with one athlete tackling 4 strict pull-ups then the other doing 4, before tackling 13 box step-ups each and then one partner doing 11 reps one round while the other does 10 reps on the Burpees the next round. The goal here is to complete each round in as close to 3:00 minutes as possible in order to keep this workout moving. The estimate is based on the Strict Pull-Ups going relatively quickly before tackling consistent Box Step-Ups and then the Burpees taking the longest duration of time. Since we are splitting reps we should see the reps be able to be completed in under 90 seconds which should be the goal to maintain throughout. 

Warm-Up:
:20 Forward and Back Line Hops
:20 Side to Side Line Hops
:20 Bend and Bow
:20 Alternating Single Leg Toe Touches

1:00 Active Scorpion Stretch
:30/:30 Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 Alternating Active Pigeon Stretch

2 Sets, For Quality
10 Alternating Skater Jumps
10 Goblet Cossack Squats
:30 Wall Lean March

Skills
Toe to Bar Technique and Progressions

“Steady Eddy”

For Time
3 Sets
800m Run
60ft (17.5m) Dual Dumbbell Farmers Lunges
Rest 1:00

40/28 Calorie Echo Bike
20 Toe to Bar

Rest 1:00

Dumbbells: 50/35lb, 22.5/15kg

Goal: 25:00-32:00

Time Cap: 38:00

Stimulus: Grip / Leg Stamina

RPE: 8/10

Primary Objective: Complete each set in under 10:00 including the rest

Secondary Objective: Unbroken Toe to Bar Sets.

Strategy:
The goal here is to start out at a hard sustainable pace on the run before coming in to the Dumbbell Farmers Walking Lunges. We are looking for these to be challenging and unbroken for the 60ft as 2 x 30ft segments. We will then rest just enough time to get the legs back underneath us before tackling a longer duration hard effort on the Echo Bike with the goal of completing this in under 2:30 before jumping up and hitting a big set on Toe to Bar

Warm-Up:

3 Sets
:30 sec Row
:15 sec Transition
:30 sec Alternating Box Step-Ups
:15 sec Transition

2 Rounds
15 Banded Face Pulls
10/10 Banded External Shoulder Rotations
10/10 Banded Internal Shoulder Rotations

2 Rounds
8/8 Quadruped Thoracic Rotations
5 Yoga Push-Ups
8/8 Single Arm Hang Snatch
8 Step-Down Box Jumps

Strength
Push Press
Every 2:00 x 5 Sets
7 Reps @ 65-75%
*On the last rep Pause for 5 seconds in the Overhead Position

Focus on a vertical dip and drive, emphasizing a dip through the heels and a strong press through the entire foot.
Finish with a strong lockout overhead.
Scale: Substitute with strict press or single-arm DB strict press to prevent overextension of the spine.

*TEAM PRVN TUESDAY*
“Yard Sale”

For Calories:
4 Sets
3:00 On/1:00 Off
15 Box Jumps
12 Power Snatch
9 Handstand Push-Ups
-Max Calorie Row Remaining Time

Barbell: Barbell 95/65lbs (43/30kg)
Box: 24/20’

Goal: 80/64 Calories

Score: Total Calories

Stimulus: Muscular Stamina and Upper Body Interference

RPE: 8/10

Primary Objective: Cycle the Barbell in Big Sets
Secondary Objective: Earn 1:00 to Row
Strategy: 
Today is all about having a big gas tank of fitness, with the caveat that we need to be able to show strength under fatigue on the handstand push-up. Aim to push the pace on the first two movements each set, and give ourselves time to manage the HSPU effectively. A quick break on the barbell is encouraged if you think it will allow you to maximize performance better on the wall.

Options for HSPU
PIked handstand pushups off a box OR 2 wall walks OR Strict Double Db Press.

PRVN Recovery #2
1:00 Childs 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




Warm-Up

2:00 Cardio Choice
1:00 Foam Roller Thoracic Spine Extension
:30/:30 Kettlebell Hip Shift
:30/:30 Couch Stretch

3 Sets, For Quality
5 Inchworm Push-Ups
5 Tall Muscle Cleans
5 Tall Power Cleans
5 hang squat cleand
3 squat cleans

Strength

Weightlifting
Squat Clean
10:00 EMOM
2 Reps @ 70-80% of 1RM

For the Squat Clean, ensure your chest remains elevated from the start of each rep. The barbell needs to travel closely alongside the body, rising as you extend fully before you swiftly pull yourself under it for the squat clean. Emphasize achieving a complete triple extension—extending the hips, knees, and ankles fully—prior to descending into the squat. Should issues arise, particularly with maintaining positions or to alleviate lower back strain, consider substituting with a Hang Power Clean followed by a Front Squat, or opt for a Hang Squat Clean, especially if pulling from the floor aggravates any discomfort.


“Line Change”

For Time: READ THE * AT THE BOTTOM
4 Sets
5 Power Clean
5 Hang Squat Clean
20 Lateral Burpees
Rest 1:30 between sets
Barbell: 135/95lb, 61/43kg

*You will perform the work in reverse order on rounds 2 & 4, meaning you will start those intervals with the burpees.

Goal: 1:45-2:15

Time Cap: 18:00

Score: Total Working Time

Stimulus: Barbell Cycling / Muscular Endurance

RPE: 9/10

Primary Objective: Complete each set in Sub 2:30

Secondary Objective: Complete each set of Cleans unbroken

Strategy:

We are looking for Touch and Go reps here today for the cleans with the idea that each set is to be done unbroken. The kicker to this workout is that each set here is done in reverse order, which means round 1 will be done starting with the cleans and round 2 will start with the burpees. This will also allow for half the class to start on the barbell while the other half starts on burpees so at least there is a little delay with the amount of people jumping over barbells or dropping them at different times.

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