There is Endurance at 8am, Adult weightlifting at 9am and CrossFit at 9am this week.

8am Endurance
In teams of 2
Row for 16 MInutes, switching every 2 minutes
bike for 16 Minutes switching every 2 Minutes
Run for 16 minutes switching every 400

You can do the bike or row in order but let’s all try to do the run togehter

9am CrossFit

3 Sets, Each. For Time
500/450m Row
100ft (30m) Farmers Lunge 53/35lb, 24/16kg
30/22 Cal bike

Rest 1:1

Warm-Up

2 Sets
:30/:30 Couch Stretch
1:00 Alternating Active Pigeon Pose
:30/:30 Samson Stretch

2 Sets
:30 Jump Rope Practice
5 Bootstrap Squat with Deep Squat Thoracic Rotations
:15 Passive Hang + :15 Active Hang
5 Strict Knee to Chest

Barbell Primer
3 Sets, with an Empty Barbell
Tall Muscle Clean
Tall Power Clean
Tall Clean
High Hang Power Clean
High Hang Squat Clean
Hang Power Clean
Hang Squat Clean

Weightlifting
Every 90 seconds
1 Power Clean + 1 Squat Clean
Start @ 70% of Power Clean and build

Extra Instructions / Scaling Adjustments
*Once you can no longer Power Clean, continue with only 1 Squat Clean until you reach a heavy for the day.
Cap 12 Sets

“Body Rock”

3 Rounds for Time
75 Double Unders
20 Toe to Bar
10 Front Squats 185/125lb, 84/57kg

*Front Squats are from the Floor

Goal Time: 10:00-13:00

Time Cap: 15:00

Stimulus: Midline / Muscular Endurance

RPE: 8/10

Primary Objective: Complete each round of the workout in under 4 minutes

Secondary Objective: Complete the Front Squats unbroken and keep to 3 sets or less on the Double Unders and Toe to Bar during each round of this workout

Athlete Strategy and Workout Flow:

This workout was built off the 2024 Semifinal Workout #2 at this year’s Semi’s. The goal is to hit a similar time domain and stimulus as the top athletes in the world. We have reduced the overall volume and loading to allow for this and keep you moving in the range of that 10-13 minute time domain. The goal here is to move with purpose, stay in control and finish the last set of Front Squats strong.

PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold

Warm-Up

2:00 Cardio Choice
:30/:30 Samson Stretch
:30 Extended Reverse Plank Bridge
:30 Wall Thoracic Extensions

2 Sets
6 Inchworm Push-Ups
10 Alternating Down Dog Toe Touch
10/10 Staggered Stance Kettlebell Deadlift

Primer
5 Dumbbell Bench Press
5 American KBS
5 Burpees
3 Dumbbell Bench Press
3 American KBS
3 Burpees
@ working weights for the workout

“Ferrigno”

For Time
15-12-9
Dumbbell Bench Press
American Kettlebell Swings
Burpees

Rest 3:00

9-12-15
Burpees
American Kettlebell Swings
Dumbbell Bench Press

Dumbbells: 50/35lb, (22.5/15kg)
Kettlebell: 53/35lb, 24/16kg

Goal: 5:00-7:00 / Set

Time Cap: 20:00

Stimulus: Upper Body Interference / Pump Conditioning

RPE: 8/10

Primary Objective: Complete each segment of the workout in under 7 minutes

Secondary Objective: Maintain unbroken sets throughout all movements

Athlete Strategy and Workout Flow:

This workout will get challenging pretty quick, but then as soon as it is challenging the workout will take a brief 3:00 pause before coming back into the next set. The goal here is to have athletes work their way through each segment with unbroken movements and just managing rest and transitions throughout. If needed, pair up and have one athlete start on Burpees while one athlete starts on the Bench Press and the workout should flow relatively easily without big pauses or a hitch.

Pump Session Finisher
Every 2:00, 4 Sets
30 sec Max Banded Face Pulls
-15 sec Rest-
30 sec Max Floor Skull Crushers

PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose

This week is a transition week between two different cycles. We went very heavy last week with our 3 rep max tests. No maxes this week, but we will be testing several next week including front squats.

Warm-Up:

3 Sets, For Quality
:30/:30 Sec Active Scorpion Stretch
5/5 Worlds Greatest Stretch
10 Alternating Cossack Squats
10 Jumping Lunges
1:00 Rowing Form and Mechanics

“Work In Progress”

Part A)
5:00 AMRAP
60 Wall Balls 20/14lb, 9/6kg, 10/9ft
-Max Calorie Row

Rest 5:00 minutes
Part B)
5:00 AMRAP
Part A Calories
-Max Wall Balls 20/14lb, 9/6kg, 10/9ft

Stimulus: High End Aerobic Capacity and Leg Stamina

RPE: 9/10

Primary Objective: Work to match the same time for the Row Calories on Part A and Part B, while also hitting as close to 60 reps as possible on the Wall Balls to finish off this workout

Secondary Objective: Look to keep the wall balls in sets of 10+ reps at a time.

Athlete Strategy and Workout Flow:

This workout may look confusing on paper, but it should be pretty simple and straightforward. The goal here with the day is to hit high power output for 2x5min intervals in this one. Here is an example of how the workout could play out.

Example: 60 Wall Balls in 3, which gives us 2 minutes on the rower to finish. The athlete then hits 30 calories to finish the workout. Now we will rest 5 minutes prior to Part B. Part B will start with the 30 calories the athlete achieved on Part A, with the goal of hitting the 30 calories in around 2 minutes prior to getting off the rower and working to hit max reps on the Wall Balls in the remaining time with the goal of completing as close to 60 reps on the Wall Balls as possible. This will take a good strategy as well as the ability to push and really hang in there on the Wall Balls to finish off this workout.
Example: 60 Wall Balls in 3, which gives us 2 minutes on the rower to finish. The athlete then hits 30 calories to finish the workout. Now we will rest 5 minutes prior to Part B. Part B will start with the 30 calories the athlete achieved on Part A, with the goal of hitting the 30 calories in around 2 minutes prior to getting off the rower and working to hit max reps on the Wall Balls in the remaining time with the goal of completing as close to 60 reps on the Wall Balls as possible. This will take a good strategy as well as the ability to push and really hang in there on the Wall Balls to finish off this workout.

Accessory-

Leg Stamina Finisher

5:00 AMRAP
Wall Sit for Time
*Starting @ 0:00, Complete 10 Alternating Lateral Lunges
Everytime you break from wall sit do 10 alt lunges

1 sec = 1 rep

Mobility
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch

Warm-Up:

2 Sets, For Quality
10/7 Calorie Echo Bike (Set 1 = Easy, Set 2: Moderate to Hard)
8 Scapular Pull-Ups
4/4 Single Arm Ring Rows
8 Alternating Step-Ups
4 Box Jumps

Legless Rope Climb Progression
-Single Arm Pull-Up and Reach
-Legless Rope Climb Kip and Reach
-Legless Rope Climb Single Leg Drive Technique
-Bicycle Legless Rope Climbs
-Rope Climb + Legless Descent
-Rope Climb Speed Descents

Spend 10 minutes Here

Wod
15:00 AMRAP
10/7 Calorie Echo Bike
5/4 Strict Pull-Ups
10 Box Jump Overs 24/20”
1 Legless Rope Climb 15ft
*Box Jump Overs must be a step-down

The goal here for the workout is to maintain a good consistent pace on the bike before heading over to the rig for an unbroken set of 5/4 Strict Pull-Ups. We then are looking for consistent pacing on the Box Jump Overs to allow us to get our breath here and shake out the arms prior to jumping up and getting after the Legless Rope Climbs. The ideal style here would be to work on moving up the rope with a bicycle technique as far as possible and then working into a final kip for the tag at the 15ft mark. If we cannot make the tag at the top legless, then use the feet to tag and descend the rope safely. Keep a pace here at around 2:00-2:30 / round in order to remain consistent and keep the flow and stimulus of the workout. Remember we are looking for more of a 7/10 on the workout today rather than a straight burner.

Pump Session Finisher

Every 2:00, 4 Sets
30 sec Max Renegade Rows
-15 sec Rest
-30 sec Max Barbell Bicep Curls
Rest the remainder of the 2 minutes

PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch