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

Warm-Up:

3 Sets, For Quality (10:00 Cap)
200m Run
10m/10m High knees and butt kicks
5 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
8 Back Rack Reactive Quarter Squat Jumps
6 Bradford Press with Lockout

Strength Barbell Cycling practice-with a quick 5 minute EMOM to practice what you learned.
The focus today is to find that quick single cycling pattern that allows for athletes to stay efficient and smooth throughout this workout. Have athletes hit some reps with a pause in the catch of the clean and then overhead, then hitting a push jerk with a pause in the catch. Next we will go directly from the clean into the push jerk, still pausing in the push jerk, then standing to full extension. After that we want to think about a catch + catch and stand. This way it begins to feel flowy and rhythmic for quick singles. This will be the intent and goal of the training session today.

5 Minute EMOM
2 Clean and push jerks cycling without a pause between the clean and the push jerk and building weight

Wod

“Iron Lung”
5 Rounds for Time
600m Run
10 Clean and Jerks 135/95lb, 61/43kg
*this is some pretty decent volume for a clean jerk. Pick your weights right!!!

Goal Time 18:00-23:00

Time Cap: 25:00

We are placing a hard time cap on the workout to keep the stimulus of the workout and really work in that time frame of trying to keep this workout as close to 20:00 minutes as possible.

Stimulus: Barbell Conditioning / Muscular + Aerobic Endurance

RPE: 9/10

Primary Objective: Complete the workout as close to 20:00 minutes as possible

Secondary Objective: Keep the Clean and Jerks to under 1:00 minute each set

Athlete Strategy and Workout Flow:

This workout is based off the 2024 Semifinals workout #1. The goal here is to hit close to the times the athletes hit during semi’s with a shorter run and a lighter load on the Clean and Jerks. This means that we will need to keep the running paces in that range of 2:45-3:15/ 600m and the Clean and Jerks to around :45-1:05 each set. Depending on your strengths and weaknesses as an athlete, some will need to pace the run a bit more to handle the volume of running and then still hit quality cycling reps on the barbell, while others may lean into the run a bit more early on here, with the goal of being a little slower on the barbell and allowing your breath to come back to you here.


Finisher if time allows

Core / Glute Finisher:

4 Sets, For Quality
10/10 Single Leg Glute Bridge
30 sec Glute Bridge Hold
10 Tempo Banded Hamstring Curls 40×2 + Max Out Speed Banded Hamstring Curls (4 count down, hold for 2 seconds, then curl back up) Click above to see video demo
Rest as needed between sets

Sunday Funday
Wod 1
16 Minutes Split how you want
600m Row
20 toes to bar
20 Burpees over your rower

Wod 2- 12 Minutes- Alternating rounds
200 M ski
2 Rope climbs

Wod 3
3 Minutes max reps wall balls split how you want
Immediately into 5 Minutes for both partner to find a max weight of the following complex
4 deadlifts, 3 hang cleans, 2 front squats, unbroken

No Weightlifting this week but the 9am CrossFit class will have weights
8am Endurance
40 Minutes
Teams of 4
Row
Ski
Burpee sandbag get overs
Run 400
Switch stations when the person gets back from the 400

9am CrossFit
First 15 Minutes of class will be warm up and going over
Deadlift
Hang Clean
Push Jerk

The workout will be
“DT”
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

*Im not too worried about your time on this workout. I would rather have you go a little heavier, even if it’s over that 155/`105 number and slow down. Move better!

Warm-Up

2:00 Cardio Choice
1:00/1:00 Active Scorpion Stretch
:30/:30 Samson Stretch
:30 Extended Reverse Plank Bridge
:30 Wall Thoracic Extensions

3 Sets, For Quality
2 Wall Walks
10 sec Nose to Wall Handstand Hold
10 Scapular Pull-Ups
:10 sec Ring Support Hold
:10 sec Bottom Of Dip Hold
8 Ring Rows

Ring muscle ups skills and drills

Negative Ring Muscle-Up Position Pause Drill
Ring Muscle-Up Swing
Seated Band Assisted Ring Muscle-Up

We should spend around 10:00-15:00 minutes here going over Ring Muscle-Up Drills and Progressions today to get athletes into the right modifications or perhaps help them get their first Ring Muscle-Up. The goal today is to allow coaches to have the time to go through progressions and get athletes feeling comfortable with new movements or enhancing their skill level with movements they already have.

“Nate”
20:00 AMRAP
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 American Kettlebell Swings 70/53lb

Goal: 10+ Rounds

Stimulus: Gymnastics Density

RPE: 8/10

Primary Objective: Have the second half of the workout look like the first half

Secondary Objective: Maintain under 2 minutes per round

Strategy: With any of the workout options available we should be looking to maintain a pace that is under 2:00 / round. This means that we can stay steady and smooth throughout without the need to push the pace at the beginning of this workout in order to maintain that pace. There is a total of 14 reps / round which means 7 reps / minute which is being very generous here for the time domain. Ideally we are pushing up closer to 10 reps / minute for all movements combined which will yield a result in the 12-14 round range.

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 Child’s Pose