Warm-Up:
Part A) Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps

Part B) Barbell Warm-Up
Then Pull-Out a Barbell|
2 Sets
6 Romanian Deadlifts
6 Hang Muscle Cleans
6 Strict Press
3 Tall Power Cleans
3 Push Jerk

*Perform with Empty Barbell

Part C) Specific Barbell Primer
2-3 Cycles, Cueing Positions
Clean Lift Off
Segmented Clean Pull
Hang Power Clean
Slow Power Clean
Push Jerk w/ Pause in the Catch
*Perform with light loads on barbell

Weightlifting Complex
Every 2:00 x 5 Sets

Segmented Clean Pull + Hang Power Clean
Rest 10 seconds
Power Clean + Push Jerk

% Starting @ 60-65% of 1RM and Building to Heavy for the Day

Extra Instructions / Goals
We will perform the Segmented Clean Pull + Hang Power Clean then drop the bar, rest for 10 seconds to prepare for a full Power Clean and Push Jerk. The focus today will be pulling off the floor with consistency while staying tight through the middle and then a firm punch into the catch position on the Push Jerk. We are looking for a strong lockout over midline.

“Rocky Road”

5 Sets, For Max Reps
1:00 AMRAP
*Clean and Jerks
-Max Bar Facing Burpees
– 1:00 Rest b/t Sets –
Set 1: 10 Reps @ 135/95lb, 61/43kg
Set 2: 8 Reps @ 155/105lb, 70/48kg
Set 3: 6 Reps @ 185/125lb, 84/57kg
Set 4: 4 Reps @ 205/145lb, 93/68kg
Set 5: 2 Reps @ 225/155lb, 102/70kg

Other weight recommendations
Level 2:
Set 1: 10 Reps @ 95/65lb, 43/30kg
Set 2: 8 Reps @ 115/75lb, 52/34kg
Set 3: 6 Reps @ 135/95lb, 61/43kg
Set 4: 4 Reps @ 155/105lb, 70/48kg
Set 5: 2 Reps @ 185/125lb, 84/57kg

Level 1:
5 Sets, For Max Reps
1:00 AMRAP
8 Hang Power Clean and Push Jerk
-Max Lateral Burpee Bar Step-Overs
– 1:00 Rest b/t Sets –
load: 75/55lb, 34/25kg

Masters
Set 1: 10 Reps @ 75/55lb, 34/25kg
Set 2: 8 Reps @ 95/65lb, 43/30kg
Set 3: 6 Reps @ 115/75lb, 52/34kg
Set 4: 4 Reps @ 135/95lb, 61/43kg
Set 5: 2 Reps @ 155/105lb, 70/48kg

Goal: Complete each working set on the barbell before the 40 second mark

Stimulus: Barbell Conditioning / Anaerobic

RPE: 9/10

Primary Objective: Stay consistent on the barbell with cycling reps moving from about 1 every 3 seconds to 1 every 15-20 seconds on the final barbell. 

Secondary Objective: Complete 6+ Bar Facing Burpees Each Set

The focus here is on the barbell today and planning out how you are going to cycle the reps and then moving into a fast finish on the burpees. The 1:00 rest is in there as just enough rest to get you back to center and adjust loads before starting the next set. Changing the weights will create more fatigue and a challenge, so be smart about how hard you hit those burpees on the first few sets. For some this workout will feel easier as it goes.

There will be NO 9am classes CrossFit or Weightlifting classes today only an 8am endurance class. Come out to Tampa Bay games!!

8am Endurance
In teams of 2
Row for cals 12 MInutes, switching every 2 minutes
bike for 12 cals Minutes switching every 2 Minutes
Run for 12 minutes switching every 200M
**since the bike and row and bike will be 3 intervals each push the pace a little bit more than a usual saturday.
You can start on any machine you like but everyone can do the run together.

NO 9am classes, come out to

Warm-Up

2-3 Sets, For Quality
1:00 Row (:30 ez/:20 mod/:10 hard)
6/6 Dumbbell Windmills
4/4 Single Arm Dumbbell Push-Up Renegade Row
2/2 Single Arm Devils Press
10 banded glutes steps each way, front back left and righ

Strength
Bench Press
Every 3:00 x 4 Sets
3 Reps @ 80%
Rest 30 seconds 
5 Reps @ 70%

% based on 1RM Bench Press. You will perform 3 reps at a heavy load of 80% and then drop weight down to 70% and perform a set of 5 reps. Work with a partner where you perform at 0:00 and another at 1:30 on the clock

Workout- you are trying to accumulate 40 reps of double db devil press- the first 3 intervals will only be 2 minutes long with a 1 minute break, then if you are not done the next 3 intervals will be 3 minutes to try and give you a chance to finish the 40 reps. you will be capped out after the 2nd 3 minute interval.

2min,2min,2min, 3,3 min Intervals

20/16 Calorie Row
-Max Devils Press
– Rest 1:00 b/t sets –
Continue until 40 Reps
Dumbbells: 2×50/35lbs (22.5/15kg)

Scaling
Level 2, 18/15 cal row with lighter db,
Level 1 15,12 cal row with lighter db

Goal: 10:00-12:00

Score: Running Time

RPE: 9/10

Primary Objective: Threshold Row Efforts

Secondary Objective: Dig In on Devils Press

Today we wrap up the week with a pulling endurance, high fitness demand couplet. This workout should feel very cyclical – steady, strong pulls on the rower and then maintaining an uncomfortable but smooth cadence on the devils press. The goal here is to push to complete this in the last 3 minute interval by trying to complete 8-10 reps each set within each working interval.

Warm-Up
2 Sets, Through
:40 seconds on, :20 seconds off
– Walking Inchworm to Hollow Body
– Hollow Rocks
– Wall Walk to Handstand Hold
– Scapular Pull-Ups


Gymnastics
Handstand walk progressions
Coach will take you through progressions. If you have no interest in going upside down, thats ok. We will have you do
5 sets of 10 (4 each arm) alternating dumbell presses during this time

“Hakuna Matata”

For Time:
Every 8:00 x 3 Sets
60ft (18m) Handstand Walk
30 Abmat Sit-Ups
15 Strict Pull-Ups
40ft (9m) Handstand Walk
20 V-Ups
10 Strict Pull-Ups

Level 2:
For Time:
Every 8:00 x 3 Sets
30ft (8m) Handstand Walk
30 Abmat Sit-Ups
10 Strict Pull-Ups
15ft (4m) Handstand Walk
20 V-Ups
5 Strict Pull-Ups

Level 1
For Time:
Every 8:00 x 3 Sets
3 Wall Walks
30 Abmat Sit-Ups
10 Strict Banded Pull-Ups
2 Wall Walks
20 V-Ups
5 Strict Banded Pull-Ups

Goal: 4:45-6:15

Score: Total Working Time

RPE: 8/10

Primary Objective: Go Big for Big Sets on Pull-Ups

Secondary Objective: Consistency on Handstand Walk

The focus here will be to work into consistent sets on the Handstand Walk of at least 10 ft at a time. Ideally we are going out 30 then back 30, before hitting the abmat sit-ups and strict pull-ups, then moving into 20 out and 20 back and finishing off with V-Ups and Strict Pull-Ups. Find a modification that allows you to complete each pull-up set in under 1:00 and the entire working set in the range of 4:45-6:15 in order to remain consistent and hit the targeted stimulus.

Warm-Up:
2 Cycles Through 
:40 seconds on / :20 seconds Rotate Stations
– empty barbell Good Mornings
– Alternating Step-Ups 
– 3 Hang Muscle Clean + 3 Hang Power Clean + Alternating Front Rack Lunges in the Remaining Time
– Echo Bike

Strength
Deadlift
Every 3:00 x 4 Sets
Set 1: 6 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 3 Reps @ 80%+

Workout
5 Rounds For Time
4 Power Cleans
6 Box Jumps
8 Deadlifts
10/7 Calorie Echo Bike or 12/9 Calorie Bike Erg
-Rest 1:00 b/t Set –
Barbell: 155/105lb, 70/48kg
Box 24/20
*if you were here Monday we did similar movements. Don’t worry you’ll be fine repeating them today

Level 2- Lower weight 115/85
Level 1- Lower weight and lower box, weighted step up are the sub for box jumps

Goal: 12:00-15:00

Time Cap: 17:00

Score: Sum Total Time

RPE: 8/10

Primary Objective: Echo Bike in sub 40 seconds

Secondary Objective: Unbroken Power Cleans and Deadlifts

The goal today is to keep things cyclical here and consistent on pacing. We will be working some TnG cycling reps on the Power Cleans into high box jumps and then tackling unbroken Deadlifts before hitting a hard Echo Bike to finish each set. Remember, 1:00 of rest ain’t a lot.

Recovery
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose