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.

Warm up
3 Rounds, For Quality
1:00 minute Rowing Form Work
10 Alternating Single Arm Kettlebell Swing
5/5 Kettlebell Windmill
20 Plank Shoulder Taps
20 sec Strict Knee Raises (Controlled Slow Tempo)

Into Toes to bar progression and skill work

For this strength skill DO NOT do very high volume if you haven’t in a while. Pick a number per round and stick with it to hit an appropriate total for yourself

Gymnastics Test
“Toe to Bar Stamina Test”
10:00 minute EMOM
Unbroken Toe to Bar Test

Goal = 5-10 reps / set
Score = Average Reps across all sets
Primary Objective: Maximum average reps across all sets
Secondary Objective: Consistency across all sets.

“Victory Formation”
10:00 minute AMRAP
20/15 Calorie Row
10/10 (each arm) Dumbbell Hang Snatch 50/35
20/15 Push-Ups

Primary Objective: Complete 3 Rounds within the 10:00 minute AMRAP. The goal will
be to keep as close to 1:00 minute per station as possible.
Secondary Objective: Maintain consistent splits across for all rounds completed.
Stimulus: Muscular Endurance / Stamina Conditioning

Athlete Notes and Strategy:
This workout will begin with a steady consistent feel, but gradually build as muscular
fatigue settles in. The overall goal will be to know your pace and be able to maintain a
steady effort across. Ideal spot for the rower would be to hold around 1250/950+ on the
Rower, then hit all sets of 10 unbroken reps for the KB Snatch before switching arms,
then focusing on quick sets of 5-10 reps at a time for the Push-Ups. Note that the first
round will feel easy, but by round 3 failure might be in the mix.

Cool down stretch

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

10 Minute barbell warm up

Then
10 Minutes Emom
2 Clean and jerks
you can start at 60 to 70 percent and move up, but this shouldnt end up as a two rep max.

*take time between the strength and wod to get some reps of whatever gymnastics movement you are doing for this work. You want your shoulders ready before you jump up on that bar

Wod
“Just Enough”
6 Sets, For Max Calories
3:00 minute AMRAP
50 Double Unders
4 Dual Dumbbell Power Clean
4 Dual Dumbbell Step Overs 24″/20″
4 Burpee Bar Muscle-Ups
-Max Calorie Echo Bike
Rest 1:00 minute between Sets
Dumbbells: 50/35lbs (22.5/15kg)

Score = Total Sum of Calories
Goal Score: 15/11 Calories Per Interval
Primary Objective: Complete the buy-in work to the calories in 2:00 minutes or less
Secondary Objective: Maintain consistent calories across or increase the calories from
set 1 to set 6.

Athlete Notes + Workout Strategy:
This workout is meant to have a small rep scheme in order for you to hold a good pace,
get the work done quickly and then move onto the Bike and hit a good strong,
sustainable pace. The goal here is to have 1:00 minute on the bike and try to hit 15/11
Calories in the remaining time. This workout is 6 sets deep, so do not get baited into
going out too hot today on this one.

Partners
Wod 1
9 Minute Amrap
50 cal row
10 sb over box
40 cals
10 sb over box
30 Cals
10 sb over box
20 Cals
10 sb over box
10 Cals


Wod 2
12 Minute Amrap
Wall ball
Power clean
burpee over your bar
*this is a ladder starting at 2,2,2 and increasing by 2 reps every round. The first rounds will go quick. the strategy for splitting the work will change. You are most likely not going to split 2, 4, or 6 reps of any of the movements between 2 partners

Wod 3
6 Minutes amrap
5 Pull ups
10 push ups
15 squats
Directly into 6 Minutes for both partners to find a one rep max shoulder to overhead. Bar starts from the ground not the rack.

8am Endurance
Teams of 4
40 Minute Amrap
Everybody start at a station
Rower
Bike
Burpees
Run 400

When your runner comes back, switch stations
Run goes to row
Row goes to bike
Bike goes to burpees
Burpees go to run

SATURDAY 9AM WILL BE WEIGHTLIFTING ONLY TAUGHT BY COACH NICOLE

There is no CrossFit class at 9am this week. only weightlifting. Jump in and work on your technique