Sunday Funday
on a running clock straight through

Teams of 2
on a running clock complete

a 1000m row split how you want


Then
40 clean and Jerks 135/95

Then

3 Rounds of
400 meter Run (Run together)
42 Kettlebell Swings (one partner finishes 21 then next partner does 21)
24 Pull-Ups (one partner finishes 12 next partner does 12)

Then
100 single arm alt db snatches

8am Endurance, 9am CrossFit, 9am Weightlifting

Endurance.
42 Minute Amrap
Teams of 3- switch every 2 Minutes
Station 1- row
Station 2- ski
Station 3- burpee box step overs

CrossFit at 9
Strength
Bench Press
5 sets of 5, first two reps of every set use a 3 second tempo on the decent.

Wod

“Truck Bed”
5 Rounds for Time
15/10 Calorie Echo Bike
5/5 Single Arm Dumbbell Hang Clean and Jerk
15/10 Push-Ups
Dumbbell: 50/35lb, 22.5/15kg

Regular class schedule today

Warm-Up

2:00 minute Machine Choice
:20 Wall Thoracic Extensions
:30/:30 Couch Stretch
1:00 Alternating 90-90 Hip Switch
THEN
3 Sets, For Quality
25 Double Unders or 35 Single Unders
12 Wall Facing Shoulder Taps
10 Alternating Lateral Lunges
20 second Glute Bridges

Strength
Back Squat
Every 3:00 x 3 Sets
9 @ 65-70% of 1RM

Strength
Back Squat
Every 3:00 x 3 Sets
9 @ 65-70% of 1RM

We are working into 3 sets of 9 at a moderate loading and volume in order to add in some hypertrophy benefits and muscular endurance as a key component to our Squat progression during this cycle. This coupled with the heavy Squat Cleans on Monday provide the one-two dose we are looking for moving into next week with another heavier week on Front Squats.

“Gotta Hand It To You”

10:00 AMRAP
5 Deadlift
25ft (7.5m) Handstand Walk
50 Double Unders
Barbell: 275/185lb, 84/57kg

Goal: Complete 5+ Rounds

Stimulus: Posterior Chain / Gymnastics Skill

RPE: 7/10

Primary Objective: Keep the pace to under 2:00 / Round

Secondary Objective: Maintain unbroken Deadlifts
Strategy: The focus today is to maintain unbroken Deadlifts before hittig one 25ft segment for the Handstand Walk before moving into and unbroken set of Double Unders. The style and flow of this workout will allow for athletes to move with relative smooth transitions between movements and maintain a more cyclical pace. For those challenged on Double Unders and Handstand Walking, use this as an opportunity to practice the movements and give yourself an allotted time segment to work within before moving back to the Deadlifts. Remember the Deadlifts should be unbroken so keeping these to under 75% and probably closer to 70% is the range for Deadlift loading today.

PRVN Reset

8:00 EMOM
Minute 1: 10 Scarecrow Plate Rotations
Minute 2: :25/:25 Active Scorpion Stretch

Minute 3: 4/4 Kettlebell Windmill Press, Light
Minute 4: :25/:25 Elevated Pigeon Pose (leg on box}

ONLY 1 CLASS AT 8am Today!

Warm-Up
2 Sets, For Quality
40 second Elevated Prayer Stretch
20 second Extended Reverse Plank Bridge
5/5 Worlds Greatest Stretch
5/5 Single Arm Ring Rows Tempo
10 Alternating Cossack Squats

13 rounds for time with a Partner of:
*vest not required but if you have one bring one

8 strict pull-ups
26 box step-ups
21 burpees

Rx: With Weight Vest

♀ 14-lb vest, 20-inch box
♂ 20-lb vest, 24-inch box

In honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members killed during the attack outside the Kabul airport in Afghanistan on Aug. 26, 2021.

Soviak was an avid CrossFit athlete who trained at CrossFit Hita, CrossFit Latte Stone, and Custom Fitness Guam. This workout includes some of his favorite CrossFit movements.

According to Harold Aranda, a family friend, “Max loved hard work, he loved the grind, and he never gave up. He was never one to put people down but rather pull them up to be great.”

Goal Time: 35:00-40:00 

Time Cap: 45:00

Stimulus: Hero WOD / Muscular Endurance

RPE: 8/10

Primary Objective: Complete within the goal time domain

Secondary Objective: Split the work evenly across partners 

Strategy:

We should be able to have this workout split evenly in a very easy back and forth fashion with one athlete tackling 4 strict pull-ups then the other doing 4, before tackling 13 box step-ups each and then one partner doing 11 reps one round while the other does 10 reps on the Burpees the next round. The goal here is to complete each round in as close to 3:00 minutes as possible in order to keep this workout moving. The estimate is based on the Strict Pull-Ups going relatively quickly before tackling consistent Box Step-Ups and then the Burpees taking the longest duration of time. Since we are splitting reps we should see the reps be able to be completed in under 90 seconds which should be the goal to maintain throughout. 

Warm-Up:
:20 Forward and Back Line Hops
:20 Side to Side Line Hops
:20 Bend and Bow
:20 Alternating Single Leg Toe Touches

1:00 Active Scorpion Stretch
:30/:30 Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 Alternating Active Pigeon Stretch

2 Sets, For Quality
10 Alternating Skater Jumps
10 Goblet Cossack Squats
:30 Wall Lean March

Skills
Toe to Bar Technique and Progressions

“Steady Eddy”

For Time
3 Sets
800m Run
60ft (17.5m) Dual Dumbbell Farmers Lunges
Rest 1:00

40/28 Calorie Echo Bike
20 Toe to Bar

Rest 1:00

Dumbbells: 50/35lb, 22.5/15kg

Goal: 25:00-32:00

Time Cap: 38:00

Stimulus: Grip / Leg Stamina

RPE: 8/10

Primary Objective: Complete each set in under 10:00 including the rest

Secondary Objective: Unbroken Toe to Bar Sets.

Strategy:
The goal here is to start out at a hard sustainable pace on the run before coming in to the Dumbbell Farmers Walking Lunges. We are looking for these to be challenging and unbroken for the 60ft as 2 x 30ft segments. We will then rest just enough time to get the legs back underneath us before tackling a longer duration hard effort on the Echo Bike with the goal of completing this in under 2:30 before jumping up and hitting a big set on Toe to Bar