Warm-Up:

3 Sets
:30 sec Echo Bike
:30 sec Bootstrap Squats
:30 sec Inchworm Push-Ups

8-6-4-2
Barbell Strict Press
*Start with an Empty Barbell and increasing to starting percentages on the ba
Strength
10 Minutes to establish a 3rm max strict press
when you finish use that weight to start warming up your back squat then we will go into
15 Minutes to establish a 1rm back squat.

Wod

“Race Pace”
5 Sets
1:00 minute AMRAP
10 Thrusters 95/65lb, 43/30kg
-Max Calorie Echo Bike
Rest 1:00 between sets

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

Thanks everyone for your support of the Barbell Beatdown. It was electric in here yesterday!!!

Sunday Funday
Wod 1
14 Minute Amrap
Row 400M- split how you want
10 Synchro burpees over your bar
10 Clean and jerks 155/115 split how you want

Wod 2-
12 Minute Amrap
Run 200 together
4 rope climbs- split
12 single DB devil press split how you want 50/35

Wod 3
5 Rounds for time
20 Toes to bar split how want
40 Air squats – split how want.. perfect air squats
60 Doubles Split how you want

We will be hosting The Barbell Beatdown today. There will be no classes. We will have class on Sunday at 9am.

NO CLASSES AT at 4 and 5 pm tonight. We are setting the crossfit floor for Barbell Beatdown tomorrow.
Come out tomorrow if you want to help with the competition. Any help is appreciated.

Warm-Up

3 Sets
:30 sec Row
:15 sec Transition
:30 sec Echo
:15 sec Transition

2 Rounds
15 Banded Face Pulls
10/10 Banded External Shoulder Rotations
10/10 Banded Internal Shoulder Rotations

2 Rounds
8/8 Quadruped Thoracic Rotations
2 Wall Walks
10 Wall Facing Shoulder Taps
:10 Ring Support Hold
:10 Bottom of Dip Hold

“Chip Shot'”

For Time
1000/850m Row
50 Dual Dumbbell Push Press
40/28 Calorie Echo Bike
30 Farmers Carry Reverse Lunges
20 Bar Muscle-Ups
10 Wall Walks

Dumbbell Load: 50/35lb, 22.5/15kg

Dumbbells @ 50/35lb, (22.5/15kg)

Goal: 16:00-20:00

Cap: 25:00

Stimulus: Chipper Conditioning / Muscular Endurance

RPE: 8/10

Primary Objective: Complete the workout in under 20:00

Secondary Objective: Complete the Bar Muscle-Up station in Sub 5:00 minutes

Athlete Strategy and Workout Notes:

Today, we are going after that chipper style workout with the focus on maintaining a strong pace throughout the entire workout. There will be quite a bit of interference here between movements and fatigue will gradually build here into the final 10 Wall Walks. If you go out too hot on the initial movements you will definitely start to feel time slip away on the Bar Muscle-Ups and Wall Walks as those will end up taking the most time in the workout. Play the first half of this workout conservatively with the goal of attacking the Farmers Lunges, Bar Muscle-Ups, and Wall Walks aggressively.

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

**Reminder** There are no classes on Friday night at 4pm and 5pm and there are no Saturday Classes. We are preparing the gym for Barbell Beatdown on Friday night and Saturday is the competition. if you want to stop out and help we always appreciate it.

Warm-Up

2:00 Cardio Choice
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch

3 Sets, For Quality
5 Inchworm Push-Ups
5 Tall Muscle Cleans
5 Tall Power Cleans
10 Back Rack Cossack Squats
5 Barbell Squat Jumps

Strength
Weightlifting
Power Clean Complex
Every 2:00 minutes, 6 Sets
1 Hang Power Clean + 1 Power Clean

Start at 85% and build throughout this complex for the day.
Record Each Working Weight
For athletes newer to the lifts, let’s keep this as 3-5 Hang Power Cleans working on speed and mechanics of the lift.

“Power Play”

8:00 AMRAP
3-6-9-12…
Power Cleans 185/125lb, 84/57kg
Ring Dips

Goal: Complete the 5+ Rounds

Stimulus: Battery Work / Posterior Chain / Upper Body Press

RPE: 7/10

Primary Objective: Keep to quick singles on the Power Cleans with the focus of maintaining 6 seconds per rep

Secondary Objective: Keep the Ring Dips strict for as long as possible

Athlete Strategy and Workout Notes:
Maintain quick singles throughout this workout with the focus of maintaining around 6 seconds per rep. Then look to remain strict on the Ring Dips for as long as possible keeping with sets of 3+ each time you get up to attack the rings. Think of this as an accessory conditioning piece where the Power Cleans will reinforce our work in the weightlifting piece today and the Ring Dips are added auxiliary strength work. Stay consistent and smooth with your mechnics today as you work for the 8:00 minutes.

PRVN Recovery #7

1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold