Sunday Funday
Wod 1
16 Minutes Split how you want
600m Row
20 toes to bar
20 Burpees over your rower

Wod 2- 12 Minutes- Alternating rounds
200 M ski
2 Rope climbs

Wod 3
3 Minutes max reps wall balls split how you want
Immediately into 5 Minutes for both partner to find a max weight of the following complex
4 deadlifts, 3 hang cleans, 2 front squats, unbroken

No Weightlifting this week but the 9am CrossFit class will have weights
8am Endurance
40 Minutes
Teams of 4
Row
Ski
Burpee sandbag get overs
Run 400
Switch stations when the person gets back from the 400

9am CrossFit
First 15 Minutes of class will be warm up and going over
Deadlift
Hang Clean
Push Jerk

The workout will be
“DT”
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

*Im not too worried about your time on this workout. I would rather have you go a little heavier, even if it’s over that 155/`105 number and slow down. Move better!

Warm-Up

2:00 Cardio Choice
1:00/1:00 Active Scorpion Stretch
:30/:30 Samson Stretch
:30 Extended Reverse Plank Bridge
:30 Wall Thoracic Extensions

3 Sets, For Quality
2 Wall Walks
10 sec Nose to Wall Handstand Hold
10 Scapular Pull-Ups
:10 sec Ring Support Hold
:10 sec Bottom Of Dip Hold
8 Ring Rows

Ring muscle ups skills and drills

Negative Ring Muscle-Up Position Pause Drill
Ring Muscle-Up Swing
Seated Band Assisted Ring Muscle-Up

We should spend around 10:00-15:00 minutes here going over Ring Muscle-Up Drills and Progressions today to get athletes into the right modifications or perhaps help them get their first Ring Muscle-Up. The goal today is to allow coaches to have the time to go through progressions and get athletes feeling comfortable with new movements or enhancing their skill level with movements they already have.

“Nate”
20:00 AMRAP
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 American Kettlebell Swings 70/53lb

Goal: 10+ Rounds

Stimulus: Gymnastics Density

RPE: 8/10

Primary Objective: Have the second half of the workout look like the first half

Secondary Objective: Maintain under 2 minutes per round

Strategy: With any of the workout options available we should be looking to maintain a pace that is under 2:00 / round. This means that we can stay steady and smooth throughout without the need to push the pace at the beginning of this workout in order to maintain that pace. There is a total of 14 reps / round which means 7 reps / minute which is being very generous here for the time domain. Ideally we are pushing up closer to 10 reps / minute for all movements combined which will yield a result in the 12-14 round range.

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 Child’s Pose

Warm-Up

2:00 Cardio Choice

–

:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch

3 Sets
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
10 deadlifts adding weight each round. start light

Strength

Strength
Take 15:00 minutes to Establish
3RM Deadlift

The ideal set-up here is to start building by pulling sets of 2-3 reps at a time and then tackling singles until you get to your weight that you think you can pull for 3 reps then perform a 3 rep max here today. The goal for a 3 rep max should be close to 90-95% of 1RM. For those new to the gym or that have any time of issues with Deadlifting, please keep the loads light and modify to higher reps. sets of 6 at a lighter weight. If you can not deadlifit we will find an alternative.

“Walking on the Walls”

For Time
5 Wall Walks 
15 Wall Balls 
20 Box Jump Overs 
30 Wall Balls 
20 Box Jump Overs 
15 Wall Balls
5 Wall Walks

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height 24/20”

Goal: 7-11 minutes 

Time Cap: 12 minute

Stimulus: Leg Stamina

RPE: 7/10

Primary Objective: Complete each movement in as close to a minute as possible

Secondary Objective: Complete the sets of 15 Wall Balls unbroken.

Strategy: The goal here is to start off relatively conservatively on pacing through the first set of Wall Walks, Wall Balls, Box Jump Overs and then when you get to the set of 30 Wall Balls, begin increasing effort in order to finish the workout stronger than you started. The focus here is to keep big sets on the Wall Balls while still staying moving through the box jump overs.

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

We may need to adjust this workout depending on weather, but no matter what we will be doing a lot of cardio tomorrow. It will be like Saturday Endurance if we can’t do the planned workout. There is a repeat of a 40 minute EMOM we did as an option.
Warm-Up:
20 second Forward and Back Line Hops
20 second Side to Side Line Hops
20 second Bend and Bow
20/20 second Single Leg Toe Touches

2 Sets, For Quality
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch

“Jerry”
1 Mile Run
2k Row
1 Mile Run

We may need to adjust this one for the storms we are going to get.
Today will be a heavy dose of cardio, very similar to a Saturday no matter what workout we end up doing.