We are going to hit some old CrossFit open wokouts as partner wods today!
we will let you warm up your deadlift before wod 1

Wod 1- split how you want
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups (sub push press if you want)
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Wod 2-7 minute ladder- split how you want
3 clean and jerk 135/95
3 toes to bar
6 clean and jerk
6 toes to bar
Keep going up by 3 reps each round

wod 3- split how you want

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 50/35
Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a
**** we will do a 16 minute cap so you can both get some lifts in

Endurance at 8, CrossFit at 9, no Weightlifting at 9

8am
One person starts at each station. No rest station
35 Minute Amrap
Row
Bike
Ski
Run 200m
Switch spots when the runner gets back

9am CrossFit
Warm up- Coaches choice

Wod 1
10 Minutes-
Run 200
20 alt db snatches


Wod 2
10 Minute amrap
8 power cleans
8 Burpees
8 shoulder to overhead
** use the same bar, pick a weight where you can use the same bar for both movements and go unbroken the first few rounds.

You DO NOT have to do 100 reps of these movements today. Do whats appropriate for you. Be careful on your pull ups. Drop the number, careful with your hands, don’t rip.
Partner up with someone and split the pull ups if you want. Do less reps every movement. like 80, 70 or 60 of everything. Only hit this high volume if you have been consistently training for it.
we would suggest partitioning this instead of going chipper style on it. Strict 25 minute cap

2:00 minute Machine Choice
Mobility
2 Sets, For Quality
40 second Dead-Hang or 20/20 Single Arm Hang
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
Specific Warm-Up
3 Sets, For Quality
10 Alternating Lateral Lunges
20 Bear Plank Shoulder Taps
10 Scapular Pull-Ups
20 second Glute Bridges

“Angie”
For Time
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Time Domain: 13:00-20:00 minutes
Time Cap: 25:00 minutes

Plan to break early and often here. Even going with the goal of just maintaining sets of 5
here, but minimizing rest will be key to tackling this workout effectively. The overall
approach for the best result is to rest the least amount of time rather than hang onto the
largest sets. Start off steady and plan to tackle this workout in around the 18:00-20:00
minute mark

Recover.
CLICK THE TOP LINE TO SEE VIDEO DEMO

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Warm-Up
3 Part Warm-Up ( 15:00 minutes)

400m Run
Into..
Mobility
1:00/1:00 minute Active Scorpion Stretch
:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 minute Alternating Active Pigeon Stretch
into..
Stability + Activation
2 Sets, For Quality
10 Bradford Press with Lockout
10 Sumo Stance Barbell Good Mornings
:30 second Dead-Bug Alternating Heel Taps
15/15 second Pause Bird Dog Hold

Strength
Sumo Deadlifts
Every 2:00 minutes, 5 Sets
Set 1: 7 Reps
Set 2: 6 Reps
Set 3: 5 Reps
Set 4: 4 Reps
Set 5: 3 Reps
Loads: Starting @ 60% and increase by feel today and end with 3 Reps round 8 RPE

“Blast Off”
For Time
600m Run
20 Hang Power Clean and Push Jerk
400m Run
20 Hang Power Clean and Push Jerk
200m Run
Load: 95/65lb, 43/30kg
Time Domain: 7:00-11:00 minutes
Time cap 15 minutes

Primary Objective: Run at sub 5k pace for all intervals.
Secondary Objective: We are looking to stay unbroken on the Hang Power Clean and
Push Jerks today. This weight is meant to be light and have us focusing on barbell
cycling.
Stimulus: Barbell Cycling and Muscular Stamina / Running Speed
RPE: 8/10
Athlete Strategy and Workout Notes:
Hit a pace that feels hard and maybe a little unsustainable from the get go. Run to the
barbell and plan to pick it up and just get right into cycling the Hang Power Clean and
Push Jerk. This should look rhythmic and tight throughout all movements. We are looking
to catch in a quarter dip then punch into a push jerk, then stand and have the barbell
descend back to the hip right before extending back to the shoulders and overhead again.
Maintain this cadence and intensity for either a set of 20 or maybe 12-8.
If you feel like maintaining this pace and intensity is not right given your capacity and load
choice it would be best to scale down the volume of the run, barbell, or both. Mechanics,
Consistency and Intensity drive progress and that is what we are after today.

Stretching after class. Click on movement to see video demo

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 Stretch1:00 Childs Pose

3 Part Warm-Up ( 15:00-20:00 minutes)
Bodyheat
3:00 minutes Rowing
into..
Mobility Drills
2 Sets
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
Into..
Stability + Activation
2 Sets, For Quality
15-20 second Tuck L-Hang
10 Hollow Rocks
10 second Hollow Hold
10/10 Single Leg Barbell Romanian Deadlift
10 Snatch Grip Upright Row

Primer

Specific Workout Primer (8:00 minutes) .. Coaches Notes
3 Sets, Building towards working weights and intensities
Barbell Complex* Start at Hang then add weight
Snatch High Pull
Muscle Snatch
Snatch Grip Push Press
Power Snatch
3-5 *Toe to Bar Progression
9/7 Calorie Row
*Toe to Bar Progressions
Kipping Knee Raises
Alternating Toe to Bar
Toe to Bar

“Mount Doom”
For Time:
10-20-30-20-10
Toe to Bar
5-10-15-10-5
Power Snatches
—–into 50/40 Calorie Row—-
Barbell: 135/95lb, 61/43kg
Time Cap: 24:00 minutes

Goal: 16:00-20:00 minutes
Score: Time
Stimulus: Grip / Midline/ Threshold Intensity
RPE: 8/10
Primary Objective: Complete the Toe to Bar and Power Snatches in under 13:00 minutes
Secondary Objective: Manage Grip Fatigue and keep the sets on Toe to Bar to 5+ /
Set
Athlete Notes + Workout Strategy:
This is all about pacing the front half of the mountain so that we can begin ramping up
intensity as we reach the peak, and descend. Singles on the barbell to try and recover
the grip here for bigger sets of the gymnastics today. Load for the barbell should be moderate. When you get to the rower, it’s time to empty the tank

Post Wod stretching (click the movement to see a demo video)

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