This week is a transition week between two different cycles. We went very heavy last week with our 3 rep max tests. No maxes this week, but we will be testing several next week including front squats.

Warm-Up:

3 Sets, For Quality
:30/:30 Sec Active Scorpion Stretch
5/5 Worlds Greatest Stretch
10 Alternating Cossack Squats
10 Jumping Lunges
1:00 Rowing Form and Mechanics

“Work In Progress”

Part A)
5:00 AMRAP
60 Wall Balls 20/14lb, 9/6kg, 10/9ft
-Max Calorie Row

Rest 5:00 minutes
Part B)
5:00 AMRAP
Part A Calories
-Max Wall Balls 20/14lb, 9/6kg, 10/9ft

Stimulus: High End Aerobic Capacity and Leg Stamina

RPE: 9/10

Primary Objective: Work to match the same time for the Row Calories on Part A and Part B, while also hitting as close to 60 reps as possible on the Wall Balls to finish off this workout

Secondary Objective: Look to keep the wall balls in sets of 10+ reps at a time.

Athlete Strategy and Workout Flow:

This workout may look confusing on paper, but it should be pretty simple and straightforward. The goal here with the day is to hit high power output for 2x5min intervals in this one. Here is an example of how the workout could play out.

Example: 60 Wall Balls in 3, which gives us 2 minutes on the rower to finish. The athlete then hits 30 calories to finish the workout. Now we will rest 5 minutes prior to Part B. Part B will start with the 30 calories the athlete achieved on Part A, with the goal of hitting the 30 calories in around 2 minutes prior to getting off the rower and working to hit max reps on the Wall Balls in the remaining time with the goal of completing as close to 60 reps on the Wall Balls as possible. This will take a good strategy as well as the ability to push and really hang in there on the Wall Balls to finish off this workout.
Example: 60 Wall Balls in 3, which gives us 2 minutes on the rower to finish. The athlete then hits 30 calories to finish the workout. Now we will rest 5 minutes prior to Part B. Part B will start with the 30 calories the athlete achieved on Part A, with the goal of hitting the 30 calories in around 2 minutes prior to getting off the rower and working to hit max reps on the Wall Balls in the remaining time with the goal of completing as close to 60 reps on the Wall Balls as possible. This will take a good strategy as well as the ability to push and really hang in there on the Wall Balls to finish off this workout.

Accessory-

Leg Stamina Finisher

5:00 AMRAP
Wall Sit for Time
*Starting @ 0:00, Complete 10 Alternating Lateral Lunges
Everytime you break from wall sit do 10 alt lunges

1 sec = 1 rep

Mobility
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch

Warm-Up:

2 Sets, For Quality
10/7 Calorie Echo Bike (Set 1 = Easy, Set 2: Moderate to Hard)
8 Scapular Pull-Ups
4/4 Single Arm Ring Rows
8 Alternating Step-Ups
4 Box Jumps

Legless Rope Climb Progression
-Single Arm Pull-Up and Reach
-Legless Rope Climb Kip and Reach
-Legless Rope Climb Single Leg Drive Technique
-Bicycle Legless Rope Climbs
-Rope Climb + Legless Descent
-Rope Climb Speed Descents

Spend 10 minutes Here

Wod
15:00 AMRAP
10/7 Calorie Echo Bike
5/4 Strict Pull-Ups
10 Box Jump Overs 24/20”
1 Legless Rope Climb 15ft
*Box Jump Overs must be a step-down

The goal here for the workout is to maintain a good consistent pace on the bike before heading over to the rig for an unbroken set of 5/4 Strict Pull-Ups. We then are looking for consistent pacing on the Box Jump Overs to allow us to get our breath here and shake out the arms prior to jumping up and getting after the Legless Rope Climbs. The ideal style here would be to work on moving up the rope with a bicycle technique as far as possible and then working into a final kip for the tag at the 15ft mark. If we cannot make the tag at the top legless, then use the feet to tag and descend the rope safely. Keep a pace here at around 2:00-2:30 / round in order to remain consistent and keep the flow and stimulus of the workout. Remember we are looking for more of a 7/10 on the workout today rather than a straight burner.

Pump Session Finisher

Every 2:00, 4 Sets
30 sec Max Renegade Rows
-15 sec Rest
-30 sec Max Barbell Bicep Curls
Rest the remainder of the 2 minutes

PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch

Warm-Up:

3 Sets, For Quality (10:00 Cap)
200m Run
10m/10m High knees and butt kicks
5 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
8 Back Rack Reactive Quarter Squat Jumps
6 Bradford Press with Lockout

Strength Barbell Cycling practice-with a quick 5 minute EMOM to practice what you learned.
The focus today is to find that quick single cycling pattern that allows for athletes to stay efficient and smooth throughout this workout. Have athletes hit some reps with a pause in the catch of the clean and then overhead, then hitting a push jerk with a pause in the catch. Next we will go directly from the clean into the push jerk, still pausing in the push jerk, then standing to full extension. After that we want to think about a catch + catch and stand. This way it begins to feel flowy and rhythmic for quick singles. This will be the intent and goal of the training session today.

5 Minute EMOM
2 Clean and push jerks cycling without a pause between the clean and the push jerk and building weight

Wod

“Iron Lung”
5 Rounds for Time
600m Run
10 Clean and Jerks 135/95lb, 61/43kg
*this is some pretty decent volume for a clean jerk. Pick your weights right!!!

Goal Time 18:00-23:00

Time Cap: 25:00

We are placing a hard time cap on the workout to keep the stimulus of the workout and really work in that time frame of trying to keep this workout as close to 20:00 minutes as possible.

Stimulus: Barbell Conditioning / Muscular + Aerobic Endurance

RPE: 9/10

Primary Objective: Complete the workout as close to 20:00 minutes as possible

Secondary Objective: Keep the Clean and Jerks to under 1:00 minute each set

Athlete Strategy and Workout Flow:

This workout is based off the 2024 Semifinals workout #1. The goal here is to hit close to the times the athletes hit during semi’s with a shorter run and a lighter load on the Clean and Jerks. This means that we will need to keep the running paces in that range of 2:45-3:15/ 600m and the Clean and Jerks to around :45-1:05 each set. Depending on your strengths and weaknesses as an athlete, some will need to pace the run a bit more to handle the volume of running and then still hit quality cycling reps on the barbell, while others may lean into the run a bit more early on here, with the goal of being a little slower on the barbell and allowing your breath to come back to you here.


Finisher if time allows

Core / Glute Finisher:

4 Sets, For Quality
10/10 Single Leg Glute Bridge
30 sec Glute Bridge Hold
10 Tempo Banded Hamstring Curls 40×2 + Max Out Speed Banded Hamstring Curls (4 count down, hold for 2 seconds, then curl back up) Click above to see video demo
Rest as needed between sets

Sunday Funday
Wod 1
16 Minutes Split how you want
600m Row
20 toes to bar
20 Burpees over your rower

Wod 2- 12 Minutes- Alternating rounds
200 M ski
2 Rope climbs

Wod 3
3 Minutes max reps wall balls split how you want
Immediately into 5 Minutes for both partner to find a max weight of the following complex
4 deadlifts, 3 hang cleans, 2 front squats, unbroken

No Weightlifting this week but the 9am CrossFit class will have weights
8am Endurance
40 Minutes
Teams of 4
Row
Ski
Burpee sandbag get overs
Run 400
Switch stations when the person gets back from the 400

9am CrossFit
First 15 Minutes of class will be warm up and going over
Deadlift
Hang Clean
Push Jerk

The workout will be
“DT”
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

*Im not too worried about your time on this workout. I would rather have you go a little heavier, even if it’s over that 155/`105 number and slow down. Move better!