8am Endurance
9am Barbell Beatdown test workouts with Cotee River CrossFit

8am
In Teams of 3
300 Calorie Echo Bike
5k Run
Time Cap: 40:00 minutes
Time Domain: Goal 20:00-30:00 minutes
Scaling the Bike based on team composition
M/M/M = 300 Calories
F/F/F = 210 Calories
M/M/F = 270 Calories
F/F/M = 240 Calories

Format: One partner will work on completing the bike calories. Another partner will be
running. The third partner gets to rest. Teams can switch between stations as desired.
Strategy: Before starting, strategize with your team on how to break up the run. Options
include 200m, 400m, 500m, or 1000m sections. Choose based on your team’s strengths
and endurance levels.
Echo Bike strategy: The two non-running partners should alternate on the bike to rack up
calories. Short, intense bursts on the bike may be more effective than longer, slower stints.
Keep transitions quick and efficient to maximize calorie burning.

9am CrossFit
There will be two test workouts for barbell beatdown. Partner workouts
one is shoulder to overhead and pull up workout and the other is a max lift

Warm-Up
3 Rounds
12/9 Calorie Row
5/5 Single Arm Dumbbell Hang Muscle Clean and Press
10 Banded Face Pulls
10 Hollow Rocks
10 Arch Rocks
Into..
3 Rounds
Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang
Hold each position for 3-5 seconds
Rest as needed between each set through

As the open approaches in a few weeks why not give this open workout a try today!

Start with short 2 Primer rounds of the movements, then we will start the workout. You should be doing this for every open workout.

Primer:
2 Rounds
4 Toe to Bar
3/3 Single Arm DB Hang Clean and Jerk
8/6 Calorie Row

WORKOUT

“CrossFit Open 18.1”
AMRAP 20
8 Toes to Bar
10 Single Arm Dumbbell Hang Clean and Jerks 50/35 lb, (22.5/16 kg)
14/12 Calorie Row

• Switch hands every 5 reps.

Warm-Up
8:00 minutes, For Quality
:30 second Echo Bike
(8/8m) 25/25ft Lateral Shuffle
5 Inchworm Push-Ups
10 Down Dog Alternating Toe Taps
10 Kettlebell Deadlifts

Just a nice little 40 minutes EMOM today

40:00 minute EMOM , Alternating Movements
minute 1: 13/10 Calorie Echo Bike or Ski Erg
minute 2: 15 American Kettlebell Swings (53/35 lb, 24/16kg)
minute 3: 6 Shuttle Runs (8/8m) 25/25ft
minute 4: 15/10 Push-Ups

Primary Objective: Practice perfect mechanics and look to complete the work as efficiently
as possible. This means keeping the workout feeling aerobic and consistent.
Secondary Objective: Complete each movement in under 40 seconds

Today’s primary focus is striving for consistent mechanics and effort throughout all 10 sets. Although the total volume may seem substantial, it’s crucial to remember that we’re spreading it out over the course of 40 minutes. This approach reduces the overall stress on the system compared to cramming the same volume into a shorter 12 to 20-minute workout.
The intention behind this method is to progressively build the body’s capacity to handle
higher volume and develop resiliency for our future workouts that are more
density-focused. This workout serves as a valuable opportunity for athletes to refine their movements, maintain quality, and build endurance steadily.

8:00 minutes, For Quality
1:00 minute Machine of Choice (Easy pace)
5/5 World’s Greatest Stretch
10 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
5 Squat jumps

Strength

Thrusters
Every 1:30, 5 Sets
3 Reps @ 70%+
Directly into..
Front Squats
Every 1:30, 5 Sets
3 Reps @ 70%+

The goal today for both the Thrusters and the Front Squats is to build from 70% up to
around 80% over the course of the 5 sets. This is a great way to build in some
technical strength work as it allows you to build as much or as little as you need for the
day. If you are feeling it, then go for it, if you are a little fatigued today then keep in the
range of 70-75% to reduce stress on the system.
For the Thrusters we are looking to maintain a solid front rack position, working on
control in and out of the squat and then acceleration through the midline and pressing
strong into an overhead press position with the barbell over midline. Work to do the
Thrusters in succession by riding the barbell from the overhead press right into the
front squat and back out into the next rep.
Our Thrusters will set up the Front Squats today as we will build close to where we
should be starting the Front Squats. All we need to do is add a little more weight and
then continue our ascent in loads over the course of the next 5 sets. The thrusters
should provide a nice primer to get the Front Squats feeling powerful and strong.

WOD
AMRAP 9
10 Pull-Ups
10 Box Jump Overs 24/20”
30 Double Unders
10 Handstand Push-Ups
10 Wall Balls 20/14 lb, (9/6 kg)
30 Double Unders

Primary Objective: 3+ Rounds
Secondary Objective: Unbroken movements across

Today’s workout is all about speed and maintaining a high intensity level. The primary
goal is to complete the workout without breaking up the movements whenever
possible and to keep transitions between exercises swift. This 9-minute AMRAP is
designed to be a real burner

Warm Up
8 minute EMOM, Alternating each minute:
Minute 1: 45 Second Machine of Choice (Easy pace)
Minute 2: :25/25 Second Side Plank Hold
Minute 3: 10 Russian Kettlebell Swings + 10 Hollow Rocks
Minute 4: 30-40 Second Handstand Hold (Wall Supported or Freestanding

Strength

Strength
Deadlift
Every 6:00 minutes for 18:00 minutes, Complete
5 reps
3 reps
1 rep
Percentages:
Set 1: 75-77-80%
Set 2: 77-80-82%
Set 3: 80-82-85%
Percentages are all based on your 1-rep max Deadlift

Workout
15:00 minute EMOM
minute 1: 21 V-Ups
minute 2: (15m) 50ft Handstand Walk *scaling options below
minute 3: 9 Deadlifts 275/185 lb

****vups can be scaled to sit ups
****hs walk can be scaled to 10 handstand push ups with a 10 to 20 second hold on our last one, a max effort (time) handstand hold, or if you are not going upside down do 10 db strict press with a 20 second DB hold on your last rep.
**deadlift scale by weight, should not be more than two sets

Primary Objective: Keep each movement unbroken / HSW 25ft (8m) + 25ft (8m)
Unbroken
Secondary Objective: Complete each movement in under 40 seconds

This workout is meant to be more of a challenge of skill and strength rather than
something that pushes the heart rate to new levels. Our goal is to maintain a strong
effort throughout, looking to maintain unbroken sets. The focus for this piece is to
maintain a rigid midline and work to target compression on the V-ups, maintain a
tight body position for the Handstand Walk, then look to brace globally on the
Deadlift.