Warm up- Coaches choice

Partner workouts
Wod 1- 12 minutes
30 cal row
30 Bench press- Split the bench evenly at 15 reps each. moderate weight. spot your partner

Wod 2-
8 minutes- Alternating rounds ***DO NOT THROW YOUR DUMBBELLS** there will be other people on the ground doing burpees
12 atl db snatches
8 burpeess

Wod 3-
12 Minutes- split how you want
SKi 30 cals
30 Deadlifts 135/95
20 power cleans 135/95
10 Shoulder to overhead 135/95

Endurance at 8am
CrossFit Class at 9am on the crossfit side
Adult Weightlifting Class on the platforms at 9am

Endurance
Teams of 4- 40 Minute amrap
60 Cal Ski
6 sled pushes (DOWN AND BACK IS 2)
60 sandbags over shoulder
6 sled pushes
60 cal row
6 sled pushes
60 burpees
6 sled pushes

9am CrossFit
These are 2 of the quarter final workouts. If you are in quarterfinals do these solo. If not do wod 1 solo and do Wod 2 with a partner or scale the reps back.

Warm up will be on the board
Wod 1
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest 

Wod 2
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes

Warm-Up
2 Sets, For Quality
1:00 minute Cardio Choice
5 Inchworm Push-Ups
10 Alternating Samson Lunges
Into group barbell warm up

Clean and jerk time. we know this is the second time this week.
Every 2:00 minutes, 8 Sets
1 Clean and Jerk, starting @ 70% and building to a Heavy for the Day

Wod

“Grettel”
10 Rounds for Time
3 Clean-and-Jerks 135/95lb, 61/43kg
3 Bar Facing Burpees
Time Domain: 3:00-7:00 minutes
Time Cap: 10:00 minutes

Primary Objective: Complete the workout as fast as possible
Secondary Objective: Maintain unbroken sets of Clean and Jerks

Stimulus: Lactate Endurance / Barbell Cycling and Conditioning
Athlete Notes + Workout Strategy
The goal today is to try to outrace the pain a bit here with a fast pace and executing barbell
reps at a high efficiency and cycle rate. Ideally we are choosing a load that should be
unbroken and with only 3 bar facing burpees each round we should be able to have a
quick pace here and get right back to the barbell. Keep your foot on the gas pedal and rest
when you are done, not in the middle

Warm-Up
8:00 minutes, For Quality
10 Down Dog Toe Taps
5/5 Single Arm Ring Rows w/ Pause at Chest
10 Ring V-Outs
30 second Thoracic Extension Against the Wall

Then
Gymnastics Skills
Handstand Walk Drills / Progressions
Rope Climbs

“The Overlook”
10 Rounds for Time
1 Rope Climb 15ft
5m (15ft) Handstand Walk (sub 1 wall walk or handstand hold)
7/5 Strict Pull-Ups (sub banded strict)
15m (25/25ft) Mix Front Rack + Overhead Carry 53/35lb, 24/16kg
Rest 1:00 minute after every 2 Rounds
Time Domain: 19:00-24:00 (Including rest time)
Time Cap: 27 minutes

Primary Objective: Complete each set of 2 rounds in under 4:00 minutes
Secondary Objective: Maintain unbroken reps across all movements
Stimulus: Gymnastics Skill / Stamina

Athlete Strategy and Workout Notes: We are looking at quick rounds throughout this workout with a lot of athletes able to
maintain close to around that 1:15-1:30 rate to finish each. We assume most athletes to
be closer to the 2:00 minute mark, which would mean that each set of 2 rounds should
take in the range of 3:30-4:00 minutes. We will then rest 1:00 minute and try to maintain
the same clip / pace until we finish all 2 rounds here. A note that if we maintain a pace of
4:00 minutes / 2 rounds we will then see the workout finish in 24:00 minutes.

Warm-Up:
3 Sets, For Quality:
200m Run
10 Hip 90/90 Rotations
:20/20 Second Copenhagen Hold
:20/20 Second Single Leg Glute Bridge Hold
10 PVC Pipe Passovers + 10 Overhead Squats

Strength
We will let you warm up and get weight on your bar
Then
Strength
Take 15:00 minutes to Establish
3RM Overhead Squat
We will be taking this from the rack. The focus will be to Snatch Grip Push Press it,
Push Jerk it, over Split Jerk it to the correct position overhead. Focus should be on
pressing up on the bar and engaging your core as you descend in and out of the
bottom of the squat. Stay tight throughout each squat and just get a quality firm breath
to reset and rebrace prior to each squat. We should be looking at around 90% of 1RM
as the goal for your 3RM for the day

Wod

“Nancy”
5 Rounds for Time
400m Run
15 Overhead Squats 95/65lb, 43/30kg
Time Domain: 11:00-15:00 minutes
Time Cap: 17:00 minutes

Primary Objective: Complete as fast as possible
Secondary Objective: Keep the Overhead Squats unbroken

Athlete Notes + Workout Strategy:
This one is meant to be done fast with a little sprinty feel to it. This is over a mile of
running, so definitely not a full sprint, but those that can tackle this well will be able to
hold under their 5k pace on the run. Some may even push close to their mile pace,
with the acknowledgement that they also must have very good quad stamina for the
squats back into the run. We suggest going at around 5k pace on the run to start,
which will allow greater efficiency on the barbell to remain unbroken with quality form.
Those with the higher levels of skill can Squat Snatch the first rep, while many should
power snatch the barbell and then work their way into the 15 overhead squats.