Warm-Up

Part A)
8:00 minutes, For Quality
:30 second Row @ Moderate Pace
5/5 World’s Greatest Stretch
8 Bootstrap Squats
10 Cossack Squats

Part B)
10 Empty Barbell Back Squats
5 Back Squats @ 40-50%
3 Back Squats @ 50-60%
3 Back Squats @ 60-70%

Find 3 rep max backsquat
Strength
Every 3:00 x 4 Sets
3 Back Squats
Stay on the 3:00 but if you need an extra or attempt or 2, or some more rest, do that.

Starting @ 70-75% and Building to a New 3RM, suggestion is to build by about 5% on each set. Goal of the day is to build to around 95% of our 1RM for 3RM.

“Bad Fish”
2:00 AMRAP / 1:00 Rest
8 Goblet Squats
12 Wall Balls
– Max Calorie Row

*Continue Until 75/60 Calories
Kettlebell: 70/53lb, 32/24kg / Dumbbell 70/50lb, 32/22.5kg
Wall Balls: 20/14lb, 10/9ft

Level 2:
2:00 AMRAP / 1:00 Rest
8 Goblet Squats
12 Wall Balls
– Max Calorie Row
*Continue Until 75/60 Calories
Kettelbell: 53/35lb, 24/16kg
Dumbbell 50/35lb, 22.5/15kg
Wall Balls: 20/14lb, 10/9ft

Level 1:
2:00 AMRAP / 1:00 Rest
8 Goblet Squats
12 Wall Balls
– Max Calorie Row
*Continue Until 60/48 Calories
Kettelbell: 44/26lb, 20/12kg
Dumbbell: 40/30lb, 20/14kg
Wall Balls: 14/10lb, 6/4kg

Goal: 5 rounds / Finishing time of 13:00-14:00

Time Cap: 17:00

Primary Objective: Complete the Goblet Squats + Wall Balls in under 1:00 minutes

Secondary Objective: Complete 15/12 Calories on each set on the Rower

Stimulus: Leg Stamina / Anaerobic

RPE: 9/10

Notes: This is going to be a nice little challenge here of hitting a hard effort on the Squats, right into the Row and then finishing off the row at a hard charging pace to get as far as you can in each segment. We can start off on a minute or 90 second delay to allow for all athletes to hit this as is today, or turn this into an EMOM with minute 1: being the combined Squats & Wall Balls, and minute 2 being the Row, then minute 3 being the rest.

Warm-Up:

2 Sets, For Quality
1:00 minute Machine Choice
10 Bird-Dogs
20 Bear Plank Shoulder Taps
10/10 Single Leg Glute Bridges
15 Banded Pull Aparts
15 Banded Face Pulls

We will let you build to a starting weight for this. Keep your sets at every 3:00 as your building. When your ready go for that 5 rep. We can run over on time for this if you need a little rest or you want 1 or 2 more attempts.

Strength
Every 3:00 x 4 Sets (with the goal of a 5 rep max)
5 Bench Press

Starting @ 65-70% and Building to a New 5RM. The focus here will be on maintaining a strong back position and connection to the pad. Ideally build by about 5% on each set. Goal of 85%+

“Santeria”
12:00 AMRAP
3-6-9-12… Strict Pull-Ups
6-12-18-24…Push-Ups
6 Shuttle Runs, 25ft/7.5m Down & Back = 1

Level 2 and 1- The goal is here is all strict pull ups, no kipping today. Have a band ready or we can do knee ring pull ups

Goal: 6-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Go Unbroken As Long As Possible

Secondary Objective: Overall Score

Stimulus: Bodyweight Conditioning

RPE: 8/10

Notes: This workout is meant to be a bodyweight burner that develops a lot of good upper body muscular endurance and stamina. The focus here will be to stay steady and try to go unbroken for as long as possible with the Strict Pull-Ups and Push-Ups today while allowing the arms to get a little reprieve here during the shuttle runs.

PRVN Recovery #2

1:00 Child’s 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

Wod 1
16 Minutes
Ski 250
30 Partner wall balls
Run 200 (together)
15 Power Cleans 155/105

Wod 2
10 Minutes
16 HSPU
24 Toes To bar
80 Doubles (or 120 singles)

Wod 3
3 Min Row for max cals Split how you want
1 minutes Max Rep Deadlifts at 225/155
3 Minutes max SYNCHRO burpees over your bar

Score on wod 3 is cals+deadlifts+burpees

Saturday November 9th
Teams of 3-40 Minute Amrap
Teams will work through the 3 machines completing 60 Calories on each machine, splitting the cals how they want, before moving to the next machine
At 0,5,10,15,20,25,30,35 minutes mark all the teammates will stop and complete 40 burpees split how they want. only 1 partner works at a time. ***its teamwork. you don’t have to split all the burpees evenly



9am crossfit Warm up 3 Rounds
5 cal bike
10 kip swings
10 jump rope
5 Toes to bar or knee raised

25:00 AMRAP
20/14 Calorie Echo Bike*
5-10-15-20… Toe to Bar (rd 1, rd 2, rd 3….)
50 Double Unders 
5-10-15-20…. Burpees 
200m Run

Warm-Up

2 Sets, For Quality
:45/:45 World’s Greatest Stretch
15 PVC Pass Throughs
8/8 Kettlebell Windmill Press
15 second Active Hang + 15 second Passive Hang

Barbell Prep and Primer
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
– Power Snatch
– Hang Squat Snatch

Then Complex @ Real Speed, Building to Starting Loads

Weightlifting

Power Snatch + Hang Snatch
Every 2:00 x 6 Sets
1+3 @ 65%
1+2 @ 70%
1+1 @ 75%
1+3 @ 70%
1+2 @ 75%
1+1 @ 80%
% of Power Snatch

For Time:
Every 8:00 x 2 Sets
21 Pull-Ups
15 Lateral Burpee Over Bar
9 Squat Snatch
15 Pull-Ups
12 Lateral Burpee Over Bar
7 Squat Snatch
Barbell: 135/95lb, 61/43 kg

LEVEL 2
For Time:
Every 8:00 x 2 Sets
15 Pull-Ups
12 Lateral Burpee Over Bar
9 Squat Snatch
12 Pull-Ups
9 Lateral Burpee Over Bar
7 Squat Snatch
Barbell: 95/65lb, 43/30kg

Level 1:

For Time:
Every 8:00 x 2 Sets
15 Jumping Pull-Ups
12 Lateral Burpee Over Bar
9 Hang Power Snatch
12 Jumping Pull-Ups
9 Lateral Burpee Over Bar
7 Hang Power Snatch
Barbell: 45/35lb, 20/15kg

Goal: 5:00-7:00

Score: Average Interval Time

RPE: 8/10

Primary Objective: Consistent Pace on Barbell

Secondary Objective: Pull-Ups in 1-2 Sets

Today is going to be a dynamic upper body focus day with a bias towards upper body pulling. This squat snatch load today should be at a more moderate load that we can confidently hit under fatigue. The potential to miss is certainly there if we push the envelope too far, and that’s the main goal here – to learn our body’s capacities at a moderate loads under a little fatigue. Aim to keep the burpee pace controlled, and add 1-2 breaks into the Pull-Up Sets in order to manage upper body fatigue.

If you ake longer than 6:30 to complete the first set, reduce volume to allow you to hit the stimulus and keep the rest at a level that allows for quality reps. Ideally, this barbell will be around ~55-60% of your 1RM.

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold