Warm-Up:

2 Sets, For Quality
20 second on / 10 second transition
– Calorie Row
– Curtsy Lunge
– Alternating Bird Dead-Bug
– Alternating Bird-Dog
– Alternating Box Step-Ups
– Lateral Shuffle (10m / out and back)

Strength
Every 3:00 x 3 Sets
3 Front Squats @ 90% of 3RM
Rest 30 seconds
3-4-5 Back Squats @ Same Load

Complete 3 Front Squats at 90% of your 3RM form a couple weeks ago and then rest 30 seconds before completing the set of Back Squats. Round 1 complete 3 reps, round 2 complete 4 reps, and round 3 complete 5 Back Squats

“Heimdallr”
Every 4:00 x 3 Sets
24/18 Calorie Row
12 Dual Dumbbell Box Step-Ups
6 Shuttle Runs
Box: 20”
Dumbbells: 50/35lb, 22.5/15kg
Shuttle Run = 25ft / 7.5m out and back

Level 2:
Every 4:00 x 3 Sets
21/16 Calorie Row
12 Dual Dumbbell Step-Ups
6 Shuttle Runs
Box: 20”
Dumbbells: 35/25lb, 15/12kg

Level 1:
Every 4:00 x 3 Sets
18/15 Calorie Row
12 Alternating Box Step-Ups (Bw)
4 Shuttle Runs
Box: 20”

Goal Time Domain: 2:45-3:00/ set
Time Cap: 3:20 / set
Primary Objective: Unbroken Dual Dumbbell Step-Ups
Secondary Objective: Complete the Row in under 1:20
Stimulus: Muscular Endurance / Quad Stamina
RPE: 7-8/10

Notes: This workout will start on the rower with the goal of completing the rower at or before the 1:20 mark in order to ensure we can complete the Dual Dumbbell Step-Ups and Shuttle runs in under the 3:00 mark. The focus will be on an upright torso and continuing to press through the box and flex your belly as you stand tall on the box.

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

This is a fun one did on July 14th

Sunday Funday
Wod 1- Parnter workout
14 Minutes-split how you want
Run 200M (together)
4 Rope climbs
14 Shoulder to overhead 135/95

Wod 2-
10 Minutes
12 Burpees over a rower
24 Cals on rower
48 Doubles

Wod 3
Two parts
3 Minutes max cal ski
Straight into 6 Minutes to find a 1 rep max of
1 Clean
2 Hang cleans
3 Front squats

8am Endurance, 9am crossfit and weightlifting
8am
40 minutes emomTeams of 4- Switch every 2 minutes
Station 1-row for 2 minutes
station 2-100m sandbag bearhub carry (you will get a little rest on this round)
station 3-ski for 2 minutes
station 4-burpees box step overs



9am Crossfit
Warm-Up
3 Sets, For Quality 
1:00 Cardio Choice 
10 Hollow Rocks
10 V-Ups
10 second Hollow Hold 
5/5 Single Arm Rotational Ring Rows

Conditioning 
“Five Guys” 
Every 8:00 x 4 Sets
500/450m Row 
10 Alternating Dumbbell Hang Snatch
20 Box Jumps 
10 Alternating Dumbbell Hang Clean and Jerk
20 Single Dumbbell Step-Overs 

Box: 24/20’’ 
Dumbbell: 35/25lb, 15/12kg
Primary Objective: Complete each set as fast as possible
Secondary Objective: Consistency across sets
Stimulus: Muscular Endurance
RPE: 8/10

Regular classes the morning. Clean o ween event in the evening. Come out even if you don’t want to participate! we’ll have food. I’ll have some rowers and sandbags set out for the evening if you want to get a little crossfit-ish workout in. Warm up for clean o ween from about 4:30 to 5:15. First lift at 5:30 sharp. Com

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

Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Overhead Squat
– Squat Snatch

Then add loads, bar should be off the floor now

From the Floor x 2
– Snatch Lift Off to Knee
– Segmented Squat Snatch (Below Knee)
– Low Hang Squat Snatch

Then Complex @ Real Speed, Building to Starting Loads

Weightlifting
Squat Snatch Complex
Every 2:00 x 5 Sets
1 Segmented Snatch
2 Low Hang Snatch

Perform @ 75%+ of 1RM Snatch
Segmented Snatch will have us pause just below the knee, before hitting the Snatch, then we will move back to the low hang position to perform two more low hang Snatches.

*Snatches may be done as a Squat Snatch or Power Snatch, whichever allows for the best technique and most viable catching position

“I Let Him Go”
For Time
10-8-6-4-2
Strict Handstand Push-Ups
Deadlifts 
*10 Toe to Bar to Finish Each Round
Barbell: 275/185lb, 125/84kg

% on Deadlift should be no higher than 70% of 1RM

Level 2:
For Time
10-8-6-4-2
Handstand Push-Ups
Deadlifts
*10 Alternating Toe to Bar to Finish Each Round
Barbell: 225/155lb, 102/70kg
% on Deadlift should be no higher than 70% of 1RM

Level 1:
For Time
10-8-6-4-2
Kneeling Box Piked Handstand Push-Ups
Deadlifts 
*10 Hanging Knee Raises to Finish Each Round
Barbell: 95/65lb, 43/30kg
% on Deadlift should be no higher than 70% of 1RM

Goal Time Domain: 6:00-8:00

Time Cap: 12:00

Primary Objective: Completing each set of Handstand Push-Ups in 2 sets or less

Secondary Objective: Unbroken Deadlift reps

Stimulus: Mixed Strength Stamina Work

RPE: 8/10

Notes: We are working into a fun triplet here with the focus on a “Diane” feel of a workout with the goal of pushing the pace on the gymnastics components before setting up for a solid set of a challenging unbroken load on the Deadlifts today. The added midline fatigue from holding the strict position overhead as well as the midline control and bracing on the Deadlifts will add an extra element here to take into consideration. The first few sets should be held close to 90 seconds a round before trying to complete each subsequent round as close to 1:00 on the clock.

Warm-Up

8:00 EMOM
min 1: 40 sec Row
min 2: 40 sec Alternating Mountain Climber Lunges
min 3: 20 sec Scap Pull-Ups + 20 sec Bar Kip Swings
min 4: 40 sec Alternating Cossack Squats with 1 sec Pause

Then..
Spend 5 minutes getting to starting weights on the bar for the Back Squat

Ideally as
– 5 Empty Barbell Reps
– 3 Reps @ 50%
– 3 Reps @ 60%
– 2-3 Reps @ 70%
– Then working load on bar for first set

Strength

Back Squat
Every 3:00 x 4 Sets
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 80%
5 Reps @ 85%

% Based on 1RM Back Squat. Each set here should be a challenging working set with the focus on finishing on a heavy 5 for the day.

Workout looks confusing but its not. the goal is to row for cals BUT every 2:00 including 0:00 you will do 10 chest to bars and 8 front rack reverse lunges.

“I’ll be back!”
10:00 AMRAP
Row for Calories
On the 2:00, Starting @ 0:00
10 Chest to Bar Pull-Ups
8 Front Rack Reverse Lunge
Barbell: 135/95lb, 61/43kg
Barbell suggested loading @ 40% of Front Squat

Level 2:
10:00 AMRAP
Row for Calories
On the 2:00, Starting @ 0:00
10 Pull-Ups
8 Front Rack Reverse Lunge
Barbell: 95/65lb, 43/30kg

Level 1:
10:00 AMRAP
Row for Calories
10 Jumping Pull-Ups
8 Goblet Reverse Lunges
Kettlebell: 35/18lb, 16/8kg

Goal: 150/120 Calories

Primary Objective: Complete each set of Chest to Bar Pull-Ups in 2 sets

Secondary Objective: Get to the rower with more than 1:00 remaining

Stimulus: Quad + Lat Stamina

RPE: 9/

Notes: This workout will start on the Chest to Bar with the focus on a quick set before moving to the barbell for our Front Rack Reverse Lunges. The goal here is to keep the chest to bar to 2 sets or less and the Front Rack Reverse Lunges unbroken before making our way back to the Rower. We are looking for consistent pacing and movements across with the goal of completing 15/12 calories on the Rower to finish each 2:00 segment.