There will be muscle up work today. Don’t skip if you don’t have muscle up. More people do not have muscle ups than do have muscle ups.
We ALWAYS will have skills and drills to work on to meet you where you are at.

Warm-Up:
8:00 minutes For Quality
5 Inchworm to Hollow Hold
10 Hollow Rocks
20 second Extended Plank Reverse Bridge
10 PVC Pipe Pass Throughs
9/7 Calorie Echo Bike

primer/skill work

Workout Primer
8:00 minute EMOM
min 1: Ring Muscle-Up Drills
min 2: Pause Snatch Pull + Low Hang Squat Snatch

Weightlifting + Gymnastics Conditioning
“Panda”
20:00 minute EMOM
minute 1: 3 Low Hang Squat Snatch minute 2: -Max Ring Muscle-Ups minute 3: 15/11 Calorie Echo Bike minute 4: Rest
% on the Low Hang Squat Snatch should be at 70%+ of 1RM Snatch

Primary Objective: Build to around 80-85% of Snatch for the 3 rep low hang for the day
Secondary Objective: Complete 5+ Ring Muscle-Ups the second minute of the EMOM or
6-8 Strict Pull-Ups + 6-8 Strict Dips
Stimulus: High Skill Gymnastics / Weightlifting
RPE: 7/10
Athlete Notes + Workout Strategy:
The workout today is more about building technical capacity and proficiency, so have the
focus be there. We would rather see weights stay consistent in the range of 70-75% than
pushed up if you feel that technique is faltering as you get fatigued. For the Ring
Muscle-Up portion we would like to see one good quality big set over a lot of small sets
here, but if that is the way you have to tackle it, hitting 3 sets of 2 reps done well is a
really great way to build strength and technical capacity in the Ring Muscle-Up. For
those choosing the strength option, hit one good set of pull-ups and one good set of ring
dips before moving onto minute 3 for the bike. The bike should be at around 75-80%
effort and completed by around the 50-55 second mark. This will allow time for transition
and also time to adjust loads on your barbell.

Recovery- click on the movement to see demo video

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 Stretch5/5 Side Lying Thoracic Rotations

Warm up posted on board
Wod 1
16 Minute amrap
200 meter run together
30 Partner wall balls
4 Rope climbs Split how you want

Wod 2
8 Minutes (split how you want)
2 Burpees over your bar
2 Power Clean 185/135
2 Toes to bar
*** increase all reps by 2 each round

Wod 3
Part A- 4 Minutes maxRow for cals
Part B-6 Minutes for both partner to establish a 1 rep max of
1 Clean
2- front squats
2 Hang cleans

8am Endurance.
Those sandbags sure are dusty. Time to get them out again
Teams of 4- 35 minute amrap
Ski
Row
Burpees and sandbag over box
Run 400

Switch spots when your teammate is back from the 400

9am CrossFit AND 9am Adult Weightlifting in the weightlifting area
CrossFit Workout
Warm up-Coaches choice
Wod 1-
10 minutes
Row 25/20
150 Meter farmer carry (to the end of the turf out front and back)

Wod 20
14 Minute Amrap
Ski 250
Run 200
3 Shoulder to overhead
5 hang Cleans
7 Deadlifts
*pick a weight where you can finish the shoulder to overhead and hang cleans without dropping the bar. then quickly knock out your deadlifts unbroken.

400m Run
Mobility
40 second Dead-Hang or 20/20 Single Arm Hang
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
Specific Warm-Up
2 Sets, For Quality
10/10m high knees/butt kicks
20 Bear Plank Shoulder Taps
10 Scapular Pull-Ups
20 second Glute Bridges

“Candy Land”
3 Sets, For Time
200m Run
10 Pull-Ups
20 Push-Ups
30 Air Squats
400m Run
30 Air Squats
20 Push-Ups
10 Pull-Ups
200m Run
Rest 2:00 between sets
Goal: 7:00-9:00 minutes/ Round, 25:00-30:00 Total
Time Cap: 40 minutes

Primary Objective: Complete each set in the goal time domain of 7:00-9:00 minutes
Secondary Objective: Maintain 5k running pace or around 87-90% of Maximum heart rate
Stimulus: Murph Prep / Lactate Threshold and Muscular Stamina
RPE: 9/10 Push the Pace!
Athlete Notes + Workout Strategy
We should start the first 200m run at around 5k pace before coming back in the door to
tackle a set of 10 Pull-Ups, 20 Push-Ups, 30 Air Squats, then back out the door at the
same pace for the 400m Run, before descending the ladder of 30 Air Squats, 20
Push-Ups, and 10 Pull-Ups before finally tackling a 200m Run Sprint. With this strategy we
should be able to maintain a quick and consistent pace across all sets.

PRVN Yoga Flow
Click the green text to see the flow!

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

3 Sets, For Quality
12/9 Calorie Row
1 Wall Walk
10 Wall Facing Shoulder Taps
6/6 Single Arm Dumbbell Upright Row
10 Hollow Rocks
10 Arch Rocks

Gymnastics Skill Work
Handstand Walk Skills and Drills

“Walk This Way”
20:00 EMOM
min 1: Max Handstand Walk min 2: Max Calorie Row min 3: Max Alternating Dumbbell Snatch 50/35lb, 22.5/15kg min 4: Rest
3ft (1m) = 1 Rep

Primary Objective: Keep an even effort across all 3 movements
Secondary Objective: Look to hold 15+ Reps (12 cals for females) on all movements
across all sets.
Stimulus: Gymnastics Skill Conditioning / Aerobic Capacity

Athlete Strategy and Workout Notes:
Today is more about pacing consistently across all 3 movements and leaning into skill
acquisition than trying to beat the workout. So even if Handstand Walks are a challenge
for you, still work for most of the minute before switching onto the Rower to blast out
those calories. Minute 3 should yield the most reps and we are looking to tackle sets of
10+ at a time here with the goal of 20+ reps in the minute.
At the same time look for consistent reps across all 5 rounds of this workout for all 3
movements.

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

click on the exercise to see a demo video