4 Minutes machine to get warm

Then Coaches choice barbell warm up

We really want to spend time in the warm up working on hang power clean technique. after the warm up we want to give you enough time to build to 70 percent.

Strength

Every 2:00 minutes, 5 Sets
5 Hang Power Cleans
Perform all sets between 70-80% of 1RM Power Clean
Record Each Working Set
We want technically proficient reps and catching high in the Front Rack Position

Wod
“Lost Keys”
8:00 minute AMRAP
20-40-60-80-100… Double Unders (same number for singles
10 Front Rack Reverse Lunges
Load: 135/95lb, 61/43kg
Score = Rounds + Reps
If you are not comfortable front rack lunging user lighter weight or hold kbs at your side… or use no weight. You’re legs will plenty sore from any type of reverse lunge.

Goal: 4+ Rounds
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8/10
Primary Objective: Unbroken Sets of Front Rack Reverse Lunges
Secondary Objective: Get through the round of 100 DU + 10 Front Rack Lunges and
into the 120 Double Unders
Athlete Notes + Workout Strategy:
The goal here today is to stay moving, but not come out of the gate too hot. The reps
of lunges will be done very quickly back to back at the beginning of this workout and
then they will become more spread out once we hit the 60-80… and upwards of
double unders. This means that your legs will get toasted early and could challenge
the consistency on the jump rope. So just stay steady and focus on consistency with
the jump rope.

Warm-Up: Mobility
2 Sets, For Quality
40 second Elevated Prayer Stretch
20 second Extended Reverse Plank Bridge

General Prep
3 Sets, For Quality
5/5 Single Arm Kettlebell Strict Press
10 sec Wall Facing Handstand Hold
5 Strict Knee to Chest
10 Box Step-Ups

Strength
8:00 minute EMOM
5 Strict Press @ 00×0 Tempo @ 50-60%
00×0 tempo is fast fast fast! try to actually pull the bar down on the negative part of the rep

Today, we are tackling fast unbroken reps of Strict Press. The goal being to pull the
barbell down fast, stay tight through the midline and punch fast overhead while locking
down the midline. Hitting 5 reps on the minute for the 8 sets should build some fatigue
towards sets 6, 7, and 8 so keep the weight light enough to maintain speed and
positions.

Wod
“Crocodile”
6 Rounds for Max Reps
1:00 AMRAP / 1:00 Rest
10 Toe to Bar Max Burpee Box Jump Overs 24/20”
BBJO can be lateral or facing
Score = Sum Total Reps

Primary Objective: Complete 6+ Burpee Box Jump Overs in the remaining time for
each AMRAP
Secondary Objective: Keep each set of Toe to Bar sets unbroken
Stimulus: Midline + Muscular Stamina

Athlete Strategy and Notes:
The goal today is to tackle the Toe to Bar in one unbroken set before getting to the box
and performing Burpee Box Jump Overs for the remaining time of the AMRAP. We are
looking to stay steady across all sets with the goal of 6+ reps on each set. This means
that we have more than 30 seconds remaining in each set and are hitting the reps
faster than 12 Burpee Box Jump Overs / minute. By tackling sets this way we can work
on our efficiency and technique with Burpee Box Jump Overs.

after class mobility

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

We are starting our 6 weeks Zeus cycle. We will tell you about the lifts specifically this week but here is an overview of this cycle.

6 Week Cycle, Starting May 6th and running through June 16h

The PRVN Zeus Cycle will be focused around incorporation of more explosive power work with targeting plyometric primer pieces, contrast strength pieces, along with bodyweight strict strength building and a ton of fun and classic variance within our GPP style metabolic conditioning workouts. 

Let’s start rebuilding that base level of fitness and athleticism with the PRVN Zeus Cycle! 

Programming Approach:You will notice through this cycle that your strength sessions will have two movements paired back to back, one weighted exercise paired with one plyometric/explosive exercise, using similar muscle groups. These sessions will help heighten the responsiveness of your fast twitch muscle fibers, allowing you to develop more speed and power. This is a process known as “Post Activation Potentiation”, or PAP.

2:00 minute Echo Bike
Into..
Mobility
1:00/1:00 minute Active Scorpion Stretch
:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 minute Alternating Active Pigeon Stretch
into..
Stability + Activation
2 Sets, For Quality
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows
5/5 Single Leg Skater Squat
:30 second Dead-Bug Alternating Heel Taps
15/15 second Pause Bird Dog Hold

Strength- we will give you time to build to your 70 then
Strength Zeus Cycle Squat Session 1/6
Back Squat
Every 3:00 for 15:00 minutes
5 Back Squats @ 70% +3 Seated Box Jumps to High Box.
**you can jump from being seated on a bench to box. You do NOT have to put the box on the 30 inch side, you can leave it lower BUT make sure you are jumping as high as you can. Jump way higher than you need to! If you arent comfortable doing this do 3 squat jumps as high as you can after your back squat sets

We are looking to build over the course of the 5 sets here on the Back Squat with the
goal of ending at around 80-82% of our 1RM. We will be combining this in a superset
fashion with the Seated Box Jump to High Box to elicit greater effects on the central
nervous system and teach the body to recruit more motor neurons to develop some
speed out of the hole on these squats today.

Wod
“Strictly Confidential”
5 Rounds for Time
5 Weighted Strict Pull-Ups 20/14lb, (9/6kg) *sub is unweighted strict or strict banded
9/7 Calorie Echo Bike
12 Wall Balls 20/14lb, (9/6kg)
Time Domain: 7-11 minutes
Time Cap: 15 minutes

Primary Objective: Complete each round in under 2:00 minutes
Secondary Objective: Maintain unbroken reps throughout the workout
Stimulus: Strength / Stamina / Steady Pacing

Athlete Notes + Workout Strategy:
The goal is to not get ahead of ourselves on this workout and really burn things up. We
are looking for more of a steady effort and to be able to maintain unbroken sets on the
Strict Pull-Ups and Wall Balls. This means that the bike can be pushed up a bit in order
to get those calories done fast, but we don’t need to lean into the bike in a full out sprint
each round to get this done effectively

RECOVERY
PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

We are going to hit some old CrossFit open wokouts as partner wods today!
we will let you warm up your deadlift before wod 1

Wod 1- split how you want
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups (sub push press if you want)
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Wod 2-7 minute ladder- split how you want
3 clean and jerk 135/95
3 toes to bar
6 clean and jerk
6 toes to bar
Keep going up by 3 reps each round

wod 3- split how you want

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 50/35
Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a
**** we will do a 16 minute cap so you can both get some lifts in

Endurance at 8, CrossFit at 9, no Weightlifting at 9

8am
One person starts at each station. No rest station
35 Minute Amrap
Row
Bike
Ski
Run 200m
Switch spots when the runner gets back

9am CrossFit
Warm up- Coaches choice

Wod 1
10 Minutes-
Run 200
20 alt db snatches


Wod 2
10 Minute amrap
8 power cleans
8 Burpees
8 shoulder to overhead
** use the same bar, pick a weight where you can use the same bar for both movements and go unbroken the first few rounds.