Warm-Up

3 Sets, for Quality
1:00 Cardio Choice
6 Inchworm Push-Ups
8/8 Single Arm Ring Row
8 Ring V-Outs
:10 second Supine Grip Chin Over the Bar Hold

Skill work
Ring muscle up, or pull up progression work-

If there is time at the end of class today be sure to do accessory work.

“Super Horn”

Every 2:00 x 6 Sets

15 American Kettlebell Swings

3-5 Ring Muscle Ups

Kettlebell: 53/35lb, 24/16kg

Workout
Every 2:00 x 6 Sets
15 American Kettlebell Swings
3-5 Ring Muscle Ups
Kettlebell: 53/35lb, 24/16kg
*still working on ring muscles, you can sub bar muscle ups

Level 2:
Every 2:00 x 6 Sets
15 American Kettlebell Swings
5 Low Ring Banded Muscle-Ups (or 5 burpee pull ups)

Kettlebell: 53/35lb, 24/16kg
Level 1:
Every 2:00 x 6 Sets
15 Russian Kettlebell Swings
8 Ring Rows
8 Toenail Spot Ring Dips

Kettlebell: 35/18lb, 16/8kg

Goals / Stimulus / Objectives

Primary Objective: Complete each set in under 75 seconds 

Secondary Objective: Unbroken movements 

Stimulus: Gymnastics Density 

RPE: 7/10 

The focus today is on movement capacity and developing our gymnastics density and stamina here. We are looking to tackle a good unbroken set on the Kettlebell before making our way to the Ring Muscle-Ups, where we should tackle an unbroken set of 3-5 reps at a time. Score today will be reps / set with the focus to just work for quality reps across all 6 sets. Modifying this workout to a pure strict strength workout of Strict Pull-Ups and Strict Dips is definitely something we shouldn’t shy away from and will provide a lot of value.

ACCESSORY WORK
3 Sets

8-10 Dual Dumbbell Zottman Curls

8-10 Cuban Rotations

15 Banded Face Pulls
:30 Medball Squeeze Glute Bridge Hold

Wod 1
16 Minutes
Ski 30
30 Partner wall balls
Run 200
15 Power Cleans 155/105

Wod 2-
12 Minute Amrap
16 HSPU
4 rope climbs- split
16 single DB devil press split how you want 70/50

Wod 3
16 Minutes
30 Cal Row
25 Burpees over your rower
20 Sandbags over yoke bar

8am
Teams of 3
36 Minutes
2:00 per station then switch
Bike
Row
ski
Burpee box step ups


9am
9am CrossFit
We’ll start with a warm up like usual then jump straight into this workout. There will be some accessory work for after
Every 8 minutes (Repeat this 3 times)
44 wall balls
33 ab mat sit ups
22 box jump or steps
11 Alternating DB snatches

DON’T FORGET THE HOLDIAY PARTY TONIGHT AT ESCAPE BREWING ON TRINITY, BLVD!!! See you at 7pm

Regular class schedule all day

Warm-Up

2:00 minutes on the Rower, increasing intensity

Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Bow and Bend
-Down Dog Toe Touches
–Quarter Squat Reactive Jumps

Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Overhead Squat
– Squat Snatch

Then add loads, bar should be off the floor now

From the Floor x 2
– Snatch Lift Off to Knee
– Slow Snatch Pull
– Squat Snatch
Then Complex @ Real Speed, Building to Starting Loads

Squat Snatch
Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps

16:00 EMOM

minute 1: Max Overhead Squats *sub out front squats if OHS are not an option
minute 2: Max Toes to Bar
minute 3: Max Row Calories
minute 4: Rest
Barbell: 95/65lbs, 43/30kg

Level 2:
Barbell: 75/55lbs, 34/25kg
Level 1:
Barbell: 65/45lbs, 30/20kg / Knees to Chest (Break Hip Crease)

Goal: 65/55 Round of Total Reps

Score: Total Reps

Stimulus: Midline Endurance

RPE: 8-9/10

Primary Objective: Consistent Rounds

Secondary Objective: Pick Your Poison

What do I mean when I say pick your poison? I mean pick your ‘money station. Reps achieved on all of these movements will be relatively similar; with a slight drop on the rower by comparison. Today, pick a station to drop the hammer on and aim to keep the other two consistent from round to round. Workouts like this require you to play the clock a bit, since transitions need to be built into each working minute.

Warm-Up

2 Sets, For Quality
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
:30 second Dead-Bugs
:30 second Bird-Dogs
15 Banded Pull Aparts
12 Banded Face Pulls
Then..
Get to Working Loads on Deadlift and Bench Press

Strength Superset
Every 3:30 x 4 Sets
10 Bench Press @ 55-60%
12 Deadlifts @ 50-55%
% of 1RM Bench and % of 1RM Deadlift

Looking for consistent loads across all 4 sets for both the Bench Press and Deadlifts. We will be using 2 bars for this superset with one in the rack and one out on the floor.

For Reps:
8:00 AMRAP
3-6-9-12…
Burpee Pull-Ups
Shoulder to Overhead
Barbell: 135/95lbs (61/43kg)

Level 2:
Barbell: 95/65lb, 43/30kg
Level 1:
8:00 AMRAP
3-6-9-12…
Burpee Jumping Pull-Ups
Shoulder to Overhead

Barbell: 75/55lb, 34/25kg

Goals / Stimulus / Objectives

Goal: 100-140 Reps

Stimulus: Muscular Endurance and Stamina

RPE: 8/10

Primary Objective: Maintain a pace of around 12 reps a minute combined of the shoulder to overhead + Burpee Pull-Ups

Secondary Objective: Stay unbroken on the Shoulder to Overhead Reps

This workout is meant to be more of a grind style workout and allow athletes to focus on the style that they attack Burpee Pull-Ups. Practice where your feet are, how you jump into the pull-up and consistent pace between reps. For the Shoulder to Overhead, we will be looking to tackle these as Push Jerks primarily with the focus on being able to go unbroken through the round of 12.

Optional Accessories

Part A:

5 Sets

:30 Dead Hang

6 Dual Dumbbell Staggered Stance RDL, Right

:30 Dead Hang

6 Dual Dumbbell Staggered Stance RDL, Left

-then-

Part B:

5:00 Tabata (:20 On/:10 Off)

Station 1 – Dual Dumbbell Hammer Curls, ModerateStation 2 – Dual Dumbbell Tricep Kickbacks, Moderate