WARM UP

Banded Pull Aparts during WB Brief

AMRAP 6 Minutes

10/8 Cal Bike

10 Ring Rows

8 Plate Ground to Overhead 15-25lbs

:15 Handstand Hold

THEN

Hollow Hold Progressions

*Enforce strong hollow and arch positions when on the rig for skill work.

:15 STRENGTH

AMRAP 1:30 x 4
Max Sets of 5 Chest to Bar Pull Ups (that means do 5 drop, do 5 drop and so on, allowing enough time to between the sets of 5 to recover so you can do 5 more)
Rest 2:30

 Scaling: Pick your hardest gymnastics pull.
Chin Over Bar Pull Ups, Banded Pull Ups (can be kipping or strict), Jumping Pull Ups, Toe Assisted Ring Pull Ups, Ring Rows

*HSPU Review
Strict, Kipping, Box HSPU, Strict DB Press

:40 WOD
AMRAP 6 Minutes
24 DB Snatches 50/35lbs
16 Strict HSPU
*these six minute time domains are some of the more difficult workouts to scale to reach the correct stimulus. Db snatches should be unbroken the first round if you want to make this one burn like its supposed to. If you pick too heavy a db you are going to leave here feeling like you didnt do much. On this particular workout we would rather have you go lighter and hitter a faster pace than wasting a minute staring at your db because you cant pick it up.

Pacing: Sustain
Target Score: minimum: 64+ Reps (1+24)
Scaling:

– DB Snatch: DB Weight should allow for 24 unbroken reps when fresh.

– SHSPU: Should not exceed 3 minutes to complete the prescribed work. Reduce reps to

allow athletes to finish them in under 3 minutes or allow your athletes to accumulate reps

for 3:00. Scale with Kipping HSPU, Box HSPU, DB Strict Press.

Monday 2/6

WARM UP
1:00 of PVC Pass Throughs
Then,
2 Rounds
14/10 Calorie Row
10 PVC Overhead Squats>Empty Bar OHS
10 Burpees

:10 STRENGTH
Overhead Squat
6-5-4-3
Bar is taken from the rack.
Start moderate, and build to a heavy set of 3 or 3RM.

:30 WOD

AMRAP 9 Minutes x 2
30 Burpees
30 S-DB Hang Clean and Jerk 50/35lbs
30 S-DB OHWL Steps 50/35lbs

Rest 3:00

Continue where you left off in Round 2

Pacing: Sustain

Target Score: 3+ Rounds

Scaling

– Burpees: Should not exceed 2:30 to complete in any round.

– DB HC&J: Should not exceed 3 sets to complete 30 reps. Reduce

weight before reps.

– OHWL: Should not exceed 2:30 to complete the 30 Reps. If OH is an

issue, modify with a front rack lunge, goblet lunge, or unweighted lunge.

Warm up-
Coaches choice

Teams of 2
Wod 1-8 Minutes emom
Switching every round
5 Pull ups
7 push ups
9 squats

Wod 2- split how you want
12 Minutes Amrap
60 wall balls
50 alt DB snatches
40 ski cals
At the end of 12 minutes you will have 2 minutes to rest then go immediately into
2 Minutes Max reps of clean and jerks 135/95

Wod 3
Cool down Workout
6x400m run (3 each alternating)
*we will run the 200 twice
*if you feel great still feel free to push the pace

8am
Teams of 3
40 Minute Amrap
Partner 1 bikes
Partner 2 rows
Partner 3 Runs 400 (200×2)
When runner comes back they go to bike, bike goes to row, row goes to run

9am CrossFit

Wod 1-
Teams of 2
12 Minute Amrap
Split how want
30 wall balls
20 Cleans
10 Burpees over your bar

Wod 2
14 Minutes – teams of 2
Climb the ladder
Round 1
10 Cal SKi
10 Cal row
10 sandbags over the yoke (partners are on opposite sides of the yoke tossing the sandbag over to each other
Round 2
15 cal ski
15 row
15 Sand bags
Round 3
20
20
20…

and so on. adding 5 reps each round. Row and ski can be split however. Sandbag you will be tossing back and forth so splitting that will take care of itself.

WARM UP

2 Rounds
:30 Bird Dogs
:30 Single / Double Unders
5 Deadlifts (empty bar)
10 Good Mornings (empty bar)

:10 Strength
5 Deadlifts x 5 sets @65% – 70% of 1 RM

Make sure athletes focus on a deep stomach breath before every lift. Bar stays close to body!
*Complete a set on the 2 minutes*

:35 WOD
AMRAP 12 Minutes
12/10 Cal Ski
30 Double Unders
12 Double Dumbbell Box Step Overs to 24/20-inch box, 50s/35s

Target Score: 6 Rounds

Scaling:

– Double Unders: Scale to singles before reducing reps. Allow for unbroken reps.

– Double DB Step Overs: Reduce weight before reps. These should be unbroken.

Mobility (Give a little TLC!)

:30 Cat Dog

:30 Glute Lacrosse Ball Roll Out (Both side)

Ball placed on upper glutes, feet can be elevated on the wall to allow flexion.

:30 Lower Back Lacrosse Ball Roll Out