Teams of 2

Workout 1-Split work how you want
3 Rounds (24 Minutes)
2 Min Max reps power cleans 185/135
2 Minutes Max reps burpees over your bar
2 Minutes Max Ski Cals
2 Minutes Rest

Workout 2
6 Minutes
Max Cal Row
While one partner rows, one partner hold a plate overhead (45/25)
You can only row while your partner has the plate locked out

Workout 3
8 Minutes
Alternating Rounds
15 KB swings
2 sled pushes. Down and back is 2
(we can make room out on the turf so you can do your kb swings outside.

8am will be a little different today. 9am is Weightlifting with Nicole or CrossFit but the CrossFit wod today will be the same as the endurance Wod

There is a Test Workout listed in the PRVN programming this week. Test workouts are good to do as there will be a re-test coming up weeks down the road.
Here it is. You could test this on a ski as well but make sure you do your restest the same.

8am Endurance
30:00 minute EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 15 Burpees
Score = Rounds
Best possible score = 30 Rounds

Primary Objective: Complete 25+ rounds as prescribed
Secondary Objective: Complete each movement in under 45 seconds
Stimulus: Lactate Threshold / Mental Grit

Athlete Notes + Workout Strategy
Athletes alternate between calories on the rower and burpees each minute, every minute
on the minute (EMOM). They will have the whole first minute to complete a 15/12 Calorie
Row, then rest until the top of the next minute. Then they have the whole next minute to
complete 15 burpees. The goal with the workout is to lean into a challenging pace and see
how long you can sustain this workout.
We could share rower if one person starts on the burpees

Scaling

Level 2:
30:00 minute EMOM
Min 1: 12/9 Calorie Row
Min 2: 12 Burpees
Score = Rounds
Best possible score = 30 Rounds

Level 1:
30:00 minute EMOM
Min 1: 40 second Max Cal Row
Min 2: 40 second Max Burpees
Score = Reps

Masters 55+
30:00 minute EMOM
Min 1: 12/9 Calorie Row
Min 2: 12 Burpees
Score = Rounds
Best possible score = 30 Rounds

FRIDAY NIGHT LIGHTS TONIGHT!
Come out for some food, fun and fitness! Morning classes will be run like regular classes.
At 4pm we will start running heats of the workout below, heats will go until 6:00. We will have score cards printed if you are interested in having a judge (you should! it’s fun)

Morning classes will have a strength session of Bench press
5×5 increasing weight to close to a 5 rep max

THCF 24.2 Part A
10 Minute Amrap
6 Cleans 135/95
8 Burpees over your bar
10 Single db box step ups 50/35 box height 24/20
Rest 2 Minutes
THCF 24.2 Part B
Then 90 seconds max reps of Clean and Jerk at 135/95

10:00 minutes, For Quality
1:00 minute Row or Ski Erg
6 Inchworm to Hollow
8/8 Single Arm Dumbbell Push Press
10/10 Single Leg Straddle Leg Lifts
8 Hollow Tuck Ups
Into..
Coach Specific Barbell Primer

Strength / Weightlifting
Every 90 seconds, 6 Sets
1 Power Clean + 3 Strict Press @ 8 RPE + 10 sec Pause Overhead

The focus here is really the overhead strength and stability with the combination of the
Strict Press and Pause Barbell Overhead Hold. The Power Clean is really meant as more
of a movement primer for the conditioning workout in order to sure up timing and
transition periods between the strength / weightlifting and the main workout of the day.

“Honda”
15 Strict Handstand Push-Ups
45 Power Cleans 95/65lb, 43/30kg
15 Strict Handstand Push-Ups
Rest 3:00 minutes
15 Box Jumps 30/24”
30 Shoulder to Overhead 115/75lb, 52/34kg
15 Box Jumps 30/24”
Time Domain: 4:00-6:00 / Couplet, 11:00-15:00
Time Cap: 17:00 Running Time

Primary Objective: Complete each couplet in under 5:00 minutes
Secondary Objective: Keep the sets on the barbell movements to 10+ unbroken reps.
Stimulus: Barbell Cycling and Muscular Stamina.
Athlete Strategy and Workout Notes: We should plan to go out with a big unbroken set of strict handstand push-up on the first
set as there will be quite a big break during the 45 reps of power cleans at 95/65lb,
43/30kg. Realistically that weight shouldn’t scare anyone, however we are looking to
maintain big unbroken sets of linked reps here, so do not just choose to Rx this workout
because the weight is manageable for 10-15 reps. Think about it in terms of what you can
hold onto for sets of 10 unbroken with limited rest periods as we are looking to complete
the 45 reps in about 2:00 minutes.
During the transition time we will add a little load and plan to hit high box jumps with the
focus on quick singles here on the box jumps. The goal is not to rebound box jumps, but
to stay steady and consistent with your time. The hip extension fatigue will get real on the
Shoulder to Overhead so make sure to practice some efficiency here with the use of the

Warm-Up:
3 Sets, For Quality
:30/:30 Adductor Rock Backs
:30/:30 Active Deep Lunge Stretch
10 Cossack Squats *Slow and Controlled
5/5 Single Leg Pistol Step-Downs
5 Jumping Pull-Ups + 3 sec Eccentric
**we are introducing a new phrase today RPE- Rate of perceived exertion. read below.

Strength 12 min emom
Minute 1-Pause Back Squats (2sec) (RPE of 7, read below)
Minute 2: 10 Dual Kettlebell Front Rack Tall Kneeling to Standing 53/35lb, 24/16kg
Minute 3: Rest

Points of Performance-
We are going after RPE today as the prescribed rather percentages based on a recent 1RM.
RPE is Rate of perceived exertion. Scale is 1 to 10, 10 being max effort. Today we are looking for an rpe of about 6 or 7. Something that is challenging but you know are not going to miss and you know you can concentrate on perfect reps.
The goal here will be to hit 5 reps
with a 2sec pause at a moderate load with perfect form. The pause in the hole should
not be without tension in the bottom. It should be focused and tension
held throughout the lift.
We are supersetting this with a challenging hip flexor and core exercise with the Tall
Kneeling to standing movement, where the focus is on the lower abs, creating a
weight belt around the body through our transverse abdominis and staying upright
through the entire movement

“Frenzy”
3 Rounds for Time
42 Wall Balls 20/14lb, 10/9ft
21 Toe to Bar
Time Domain: 9:00-13:00 minutes
Time Cap: 15:00 minutes

Primary Objective: Complete each round of the workout in around 4 minutes to keep
total time close to 12 minutes on the clock.
Secondary Objective: Maintain sets that allow for only 2 breaks during each set on
each movement.
Stimulus: Muscular Endurance / Chipper Feel
RPE: 7/10, This will be lower for the majority, but those with high levels of capacity it
will kick up a notch as they are able to hold onto bigger sets.

Athlete Notes + Workout Strategy:
There is nowhere to hide in this workout today. The rep scheme will challenge the best
of us to shoot for unbroken reps throughout while the majority will have to create a
game plan prior to tackling this workout. Strategizing when to take breaks and how to
take those will be essential to have the best overall pace on this workout. A good
thought process here would be to break the wall balls into 3 quick sets of 14 reps
before breaking the toe to bar into 3 quick sets of 7 as well. Knowing that you are
breaking and when to break can allow you to have a quicker reset and break then get
right back into the next set of reps. The overall goal with any workout is to learn how to
rest the least amount of time during the workout.