Warm-Up
8:00 minutes : For Quality
30 second Goblet Squat Ankle Mobility
10 Goblet Cossack Squats
10 Russian Kettlebell Swings
5/5 Single Arm Kettlebell Thruster
5 Burpee Squat Jump


Strength:
Every 2:00 x 4 Rounds
3 Front Squats,
Starting @ 75% and building to a heavy triple for the day.
-Directly IntoEvery 2:00 x 4 Rounds
Set 1: 5 Back Squats at 75% of Heavy Front Squat Triple
Set 2: 5 Back Squats at 80% of Heavy Front Squat Triple
Set 3: 5 Back Squats at 85% of Heavy Front Squat Triple
Set 4: 5 Back Squats at 90% of Heavy Front Squat Triple

Wod
For Time:
15-12-9-6-3
Dumbbell Burpee Clusters 50/35lb, (22.5/16kg)
Strict Pull-Ups

Time Domain: 10:00-15:00 minutes
Time Cap: 15:00 minutes
Primary Objective: Finish in the fastest overall achievable time
Secondary Objective:Maintain sets of 3+ on all sets of Strict Pull-Ups

Warm up
8:00 minutes, For Quality
40 seconds Cardio Choice
10 Alternating Samson Lunge
8/8 Suitcase Kettlebell Deadlifts
20/20 second Single Leg Glute Bridge Hold

wod

Every 10:00 minutes, 4 Sets
40/30 Calorie Echo Bike
20 Single Dumbbell Box Step-Overs 24/20” , 50/35lb, (22.5/16kg)
400/350m Ski or Row
200ft Dual Kettlebell Farmers Carry 70/53lb

Today’s focus is all about consistency and enduring through a solid 40-minute workout. We’ve been building up to this by incorporating longer segments in our previous 40-minute EMOM sessions. But today’s challenge is a bit different. Instead of those quick bursts of intensity, we’re shifting gears. Athletes will need to maintain a steady and consistent pace throughout this entire 40-minute EMOM.
It’s all about staying in the zone, nailing those correct breathing patterns, and keeping a rock-steady rhythm. We’re throwing a couple of options your way – with the ideal option being the ski erg for the day, but the rower also being a great option.
Now, to keep things running smoothly, we’ve got a plan. We can either start in a waterfall setup, giving everyone their space and ensuring the workout flows seamlessly. Or, we can stagger the start times by 3 minutes to accommodate multiple groups, ensuring nobody overlaps on the machines or has to wait to use the dumbbells and kettlebells.

Time Domain: 7:00-9:00 minutes / Sets
Time Cap: 9:00 / Set CAP YOURSELF AT 9 MINUTES EACH SET SO YOU GET A REST AND ADJUST THE NEXT ROUND
Primary Objective: Finish each set in under 8:30 minutes
Secondary Objective: Complete each set within the goal time domain

Warm-Up:
3 Sets: For Quality
10 Bootstrap Squats
50 feet of high knees
50 feet of butt kicks
10 Scapular Pull-Ups
3 x 25/25ft Lateral Shuffle
3 Burpee Broad Jumps for Distance

Workout For Time:
3 Rounds:
200m Run
21 Wall Balls, 20/14lb
15 Toe to Bar
9 Line Facing Burpees
1:00 Rest between rounds
Rest 3:00 minutes after final round
THEN
1 Round:
400m Run
40 Wall Balls 20/14lb – – 10/9ft
30 Toe to Bar
20 Line Facing Burpees

Time Domain: 20:00-25:00 minutes
Time Cap: 25:00 minutes
Primary Objective: Fastest overall time
Secondary Objective: Plan sets and rests and stick to it. Goal today is to have a solid
plan going in and break early and rest minimally for optimal results

Warm-Up
2 Rounds or 8:00 minutes
2:00 Cardio of choice (60sec ez, 40sec mod, 20sec hard)
25ft/side SA Bottoms Up KB Carry
8/side Quadruped Thoracic Rotations
5 x (2 Push-Up + 4 Mountain climber lunges)

We have a fun strength superset today with the goal of starting minute 1 with either the Deadlift or the Push Press. We are assuming that most classes will need to run this one with members sharing bars, so one partner should start on one movement while the other works on the other movement. We have allotted minute 3 as the rest minute for two purposes. One to load the bar to the next working weight and two to allow athletes time to rest and hit the next set optimally.

Strength
15:00 minute EMOM, Alternating Movements
minute 1: Deadlift
minute 2: Push Press
minute 3: Rest
Deadlift
1 x 5 @ 70%
1 x 4 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90%
Push Press
1 x 5 @ 70%
1 x 4 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90%

Wod

10:00 minute AMRAP
8 Handstand Push-Ups
14 Alternating Dumbbell Snatches 50/35lb, (22.5/16kg)
20/16 Calorie Row

Primary Objective: Complete 4+ Rounds
Secondary Objective: Keep transitions between movements to under 10 seconds
throughout the duration of the workout

Athlete Notes and Strategy:
This workout is a shorter one with the goal of trying to push the pace from the onset.
Attack the handstand push-ups in 2 sets or less, strive to go unbroken on the Dumbbell
Snatch and push the pace on the rower to finish at or within 5 seconds of the minute.
The goal is to keep each round consistent across at 2:30 or faster / round

Warm-Up
10:00 minutes : For Quality
:30 second Machine of Choice
8 Bar or Ring Kip Swings
10 Alternating V-Ups
10 Alternating Scorpions

Skills and Drills
Ring Muscle ups skills or work on your pull ups and dips. Progressions will be different for everyone, examples on board and the coach will help you
*don’t automatically avoid todays workout because it says “muscle ups”
not everyone has muscles ups. there are more people that DON’T have muscle ups than do. We always have an alternate movement. That’s the beauty of CrossFit. Everything is scalable.

Wod
18:00 AMRAP
6 Ring Muscle-Ups
12/9 Calorie Echo
54 Double Unders (72 singles)

*scale to assisted rings or bar or strict pull ups and dip (banded or unbanded)
Primary Objective: Complete each movement unbroken
Secondary Objective: Complete 6+ Rounds

We are tackling a workout today that is meant to be very steady with the focus of
choosing a workout option and scaling that allows for a good amount of volume to be
attained without long rest periods. The Muscle-Ups are at a volume where we should
see this done in 2 sets or less with the rep scheme of 6, 4-2, or 3-3. We will then move
into a short bout on the bike, before tackling a moderate amount of dubs to finish off
each set. Start at a smart conservative pace and maintain for the duration