Strength & Skill:

*Do a set every 1 minute and 30 seconds.

3 Position Power Snatch @ 55% 1 RM Power Snatch
3 Position Power Snatch @ 60% 1 RM Power Snatch
3 Position Power Snatch @ 65% 1 RM Power Snatch
3 Position Power Snatch @ 68% 1 RM Power Snatch
3 Position Power Snatch @ 70% 1 RM Power Snatch

WOD:
3 Sets (0:00 – 6:00)
Every 2 Minute on the Minute
220m Run / Row 250m/ AB 14/11Cal

-Rest 1:00-

3 Sets (7:00 – 13:00)
Every 2 Minute on the Minute
220m Run / Row 250m/ AB14/11Cal
5 x Power Cleans and Jerks 60/45kg

-Rest 2:00-

3 Sets (15:00 – 27:00)
Every 3 Minute on Minute
5 x Power Cleans and Jerks 60/45kg
220m Run / Row 250m/ AB14/11Cal
5 x Power Cleans and Jerks 60/45kg

**Sub DU’s for 45sec

STIMULUS and GOALS
How to Pace: STEADY!
With a moderately high pace that allows for repeatable performances across. Try and start/end at the same time.

How it should Feel: GASSY into CARDIO! All the ergs off the start and then we finish with some barbell cycling.

WORKOUT STRATEGY & FLOW
Run: You will feel fresh here to start which is great! Push your speed some but keep enough in the tank to replicate intensity across the rest of the workout since it is longer. Think 80-85% effort and finishing the runs in the ~45 second range ideally.

Clean and Jerks : Weight should be moderately light where all sets are completed unbroken (touch and go). We want sets to be smooth and consistent. Don’t sacrifice form and sloppiness for the sake of finishing faster.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD:

2 sets:
21 Deadlifts (225/155)
21 Handstand Push Ups
-rest 1:1 between sets-

2 sets:
15 Deadlifts (275/185)
75ft Handstand Walk
-rest 1:1 between sets-

2 sets:
9 Deadlifts (315/225)
9 Wall Facing Strict Handstand Push Ups
-rest 1:1 between sets-

TARGET SCORE
Target Time each set: 1-2 minutes
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE!
Similar to yesterday’s workout, volume decreases, but skill and weight increase across the 3-part multiple set couplets. Pacing should be moderately high to score similar times across.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! This combination is designed to attack your grip, shoulders, and hamstrings. Be aggressive and use the time between sets to gather yourself.

WORKOUT STRATEGY & FLOW
Deadlift: Weight starts light for high reps (50%) into a moderate set (60%), ending with a moderately heavy weight (70%); with the rest after each round, the goal should be unbroken reps across. Drive through the floor and keep the lats active during the pull.

Kipping Handstand Push Ups: Big hips while trying to hit these unbroken.

Handstand Walk: 25ft unbroken sections should be the goal. If you have the capacity, then go unbroken.

Wall Facing Strict Handstand Push Ups: Unbroken would be a great goal here. If you struggle with these, then aim to break into two sets. Adjust to regular strict handstands or deficit handstands if these are bothersome.

Aerobic Capacity Conditioning

Run or Row
2x (200m at Fast, 200 at Easy)
2x (200m at Fast, 150at Easy)
2x (200m at Fast, 100m at Easy)

Run 200m/ ROW 250m /AB 14/11Cal

Fast at 80% RPE
Slow at 65%

* no rest between sets
*Record the total workout time.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD:
30 Pull Ups
30 Back squats (40/30)
30 Burpees

-Rest 1:00-

20 Chest to Bar
20 Front Squats (50/35)
20 Burpees to 6 inch target

-Rest 1:00-

10 Bar Muscle Ups
10 Overhead Squats (60/40)
10 Bar Facing Burpees

STIMULUS and GOALS
How to Pace: CHALLENGE into SPRINT! Moderate to moderate high intensity on these triplet chippers. Volume decreases as skill increases across sets. Start steady and see if you can gradually increase the pacing from set to set. Short breaks between ensure that the bar is set and you are ready to go at the end of the 60-second rest.

How it should Feel: LACTIC ACID PARTY! It honestly comes down to how bad you are will to hurt through the squats and burpees. Stay in attack mode!

WORKOUT STRATEGY & FLOW
Pull Ups: Unbroken is the ultimate goal. 2 sets would be the minimum. If you break, make sure it’s not for long.

Back Squats: taken from the ground ; Weight is very light (-30%) where unbroken or bust. Breathe through the motion, and don’t worry about pumping them out. Just keep a steady pace that doesn’t blow up the legs.

Burpees: Just good old fashion, regular burpees here. Stay steady and as close to non-stop as possible.

Chest to Bar: Same as pull-ups, unbroken is what we want.

Front Squats: Take from the ground, squat clean into that first rep, and go. Breathe through every rep and try to go unbroken. Weight is light (-40%), so stay steady through the sets.

Burpees to 6-inch Target: Same as the regular burpees, don’t rush until the final five reps.

Bar Muscle Ups: Unbroken, or 2 sets minimum. Big hips and grind through.

Overhead Squats: taken from the ground; Squat snatch and pump through these reps. Weight is moderately light (-50%), whereas unbroken is the only option, so make it happen.

Bar Facing Burpees: These are all out. Once that bar hits the ground, so should your chest. Be aggressive and finish the workout on a strong note.

Strength & Skill:
2 Sets
10 Power Cleans @ 135/95# or 65-70% 1 RM Power Clean
8 Power Cleans @ 155/105# or 70-75% 1 RM Power Clean
6 Power Cleans @ 185/135# or 75-80% 1 RM Power Clean
4 Power Cleans @ 225/155# or 80-85% 1 RM Power Clean
2 Power Cleans @ 255/175# or 85-90% 1 RM Power Clean

*Rest 3 minutes between sets.
*Cycled or fast singles.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD:

480m Run / 500m Row @ 80% effort
50 DUs
20 GHD / 30 Anchored Situps
-rest 3 minutes-
(3min+3min = 6min)

480m Run / 500m Row @ 90% effort
50 DUs
20 GHD / 30 Anchored Situps
-rest 3 minutes-
(3min+3min = 6min)

480m Run / 500m Row @ 80% effort
50 DUs
20 GHD / 30 Anchored Situps
-rest 3 minutes-
(3min+3min = 6min)

480m Run / 500m Row @ 90% effort
50 DUs
20 GHD / 30 Anchored Situps
-rest 3 minutes-
(3min+3min = 6min)

TARGET SCORE (24 minute total WOD)
Target Time each set: sub 2.30 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE into SPRINT! We are practicing how to ramp up gears working as time goes on in a workout, and switch between them.

How it should Feel: GASSY and/or LACTIC ACID PARTY! This one will have your lungs on fire! Your legs will quickly be pumped with the intensity and quick changeover between modalities!

WORKOUT STRATEGY & FLOW
Run/ Row: Keep that dialed in pace! Don’t worry about what your PR pace is necessarily, but go off how you’d feel today compared to 100%.

Strength & Skill
Barbell Cycling
Squat Clean Cycling

EMOM 4 Minutes
5 Squat Cleans (60/40) or @50% or less of 1RM

-rest 1 minute-

EMOM 4 Minutes
4 Squat Cleans (70/50) or @60% or less of 1RM

-rest 1 minute-

EMOM 4 Minutes
3 Squat Cleans (80/60) or @75% or less of 1RM

Barbell Cycling
You will begin to see barbell cycling as we approach the Open and entire CrossFit Games Season! The aim is to increase your capacity and efficiency in the Power Snatch, Squat Snatch, Squat Clean, and Power Clean & Jerk. You will see a mix of heavy, moderate and light loads as we rotate through our planned workouts in a progression to get you touches on many types of barbell loads and movements that could show up. There will be a combination of this barbell work alone, as well as in combination with monostructural and/or gymnastic movements. Just know that we have intention behind it all and it is getting you ready to be fitter this year!

Target score
Weight/load is your score.

STIMULUS and GOALS
How to Pace: STEADY. We want smooth reps that you can work on barbell technique while getting in volume.

How it should Feel: Muscular Endurance and/or Heavy. The reps will add up and you will experience some fatigue but it should be manageable.

STIMULUS and GOALS
Squat Cleans: We are working on building Clean capacity at ascending weight. We would love touch’n go reps today at least to start. You may go to quick singles as needed, as the load increases.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD:
21-15-9
Devil Press (2×50/35)
42-30-18
Chest to Bar Pull Ups

TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: PAIN! Let’s start Thursday with a bang and see how deep you will go into the darkness. Just keep moving is going to be the point of emphasis here; doesn’t have to be fast, just steady.

How it should Feel: PAIN CAVE!!! don’t sit there and feel sorry for yourself. It will all be over soon.

WORKOUT STRATEGY & FLOW
Devil Press: Weight is moderate, but the goal should be a near non-stop effort where if you need it break then do so at the bottom of the burpee. Be aggressive with your hips and launch the weight overhead.

Chest to Bar Pull Ups: 3-4 sets should be the goal here. Going too big on sets may fry your arms to the point of no return. Break before they make you break, don’t live in the chalk bucket, and try not to rest longer than you work.

Strength & Skill

*Do a set every 2 minutes. Barbell Bench Press.

10 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 7.5/10 RPE
4 Bench Press @ 8/10 RPE
2 Bench Press @ 9/10 RPE

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 2 minutes.

3 Position Power Clean + 2 Push Jerk @ 60% 1 RM Clean and Jerk
3 Position Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73+% 1 RM Clean and Jerk

WOD: AMRAP 14 Minutes
14/11 Calorie Row/ 220m Run
14 Deadlifts (80/60)
28 Crossovers

TARGET SCORE
Target Rounds: 10+
Minimum Rounds before Scaling: 6

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Let’s try to start and end with the same pace here. Keep each station smooth and consistent while using the time between stations as rest. Your grip is going to be under constant tension, so be smart and take calculated breaks to avoid burning out.

How it should Feel: GASSY into CARDIO! Short reps with a lot of up and down will keep the heart rate elevated. It’s up to you to control it and keep your composure.

WORKOUT STRATEGY & FLOW
Row / Run: Steady, moderate effort (70-75%) across. This almost turns into the active recovery.

Deadlift: Weight is light (-40%) where all reps could be completed unbroken. But it might be smart to break into two quick sets to save the grip. Breathe and make sure you stand up all the way.

Single Under Crossover: Depending on your skill, this could be the area where you get hung up. The goal should be 1-3 sets, so adjust if needed to avoid breaking every couple of reps.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Front Squat @ 65% 1 RM Front Squat
3 Front Squat @ 70% 1 RM Front Squat
3 Front Squat @ 75% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat

WOD: 3 sets
30 Wall Balls (7/5kg)
20 Wall Balls (10/7kg)
10 Wall Balls (15/10kg)

– Rest 3:00 between sets –

*10/9ft for all reps

Wall Ball Option with 1 weight
3 Sets:
20 Wall Balls (10/7)
30 Air Squats
20 Wall Balls (10/7)
-rest 3 minutes between sets-

TARGET SCORE
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: STEADY! All the wall balls today, it’s going to be a mental test, that’s for sure. Grind through these sets and see if you can stay aggressive while avoiding over-resting, no matter how bad it hurts.

How it should Feel: LACTIC ACID PARTY! You might have to go up a pant size after this workout. Legs will swell up; shake it out during the rest and be sure to stretch well afterward.

WORKOUT STRATEGY & FLOW
Wall Balls: Reps go down, but weights increase every set. Test the waters on the first time through and see if you can go unbroken. Focus on big hips and breathing through the motion while keeping transitions around 10-15 seconds. Roll the shoulders out with every throw.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD: 5 sets (1 set every 3 minutes)
9 Shoulder to Overhead (60/40kg)
15 Bar Facing Burpees
21 Toes to Bar (must be done in sets of 7+)

* Ideally Scale to stop any remaining reps by 2 minutes and rest the remaining 1 minute

** Score total number of Toes 2 Bar + Kg for Shoulder to Overhead

TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! 5 sets where your shoulders will be under constant duress. The goal is consistent sets and pacing across while keeping the time between stations at a minimum. The goal is to have at least 60 seconds of rest each set.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Move with a purpose and use the recovery time to get the heart rate down and shake the arms out.

WORKOUT STRATEGY & FLOW
Toes to Bar: 7 is minimal, but really the goal is 1-2 sets. Big hips every time!

Bar Facing Burpees: Just stay moving, don’t go all out, but keep the tempo up and try not to stop.

Shoulder to Overhead (strict, push press or push jerk): Regardless of what weight or style you choose, unbroken is the standard we want across all sets.

Strength & Skill
2 Times Through
For Time:
10 Power Snatch @ 35/25kg or 60-65%
8 Power Snatch @ 40/30kg or 65-70%
6 Power Snatch @ 50/40 or 70-75%
4 Power Snatch @ 60/45 or 75-80%
2 Power Snatch @ 70/50kg or 80-85%
*Rest 3-5 Min and then repeat.

*The goal is to cycle these or perform fast singles. Score times in notes.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD: 5 sets.
AMRAP 2 minutes
6 Ring Muscle Ups/ 9 Chest 2 Bar Pullups
12 Dumbbell Box Step Up (2×22.5 / 15)
Max Power Cleans (70/45) (or Heavy Single or DBL KB/DB’s)
-rest 2 minute between sets-

TARGET SCORE
SCORE = ONLY number of cleans each set
Target Reps each set: 5+
Minimum Reps before scaling each set: 3

STIMULUS and GOALS
How to Pace: CHALLENGE! 2 minutes is not much time so come out moving with a push-pace effort. The grip will be emphasized here, as each movement will attack your forearms.

How it should Feel: LACTIC ACID PARTY! Get the ice buckets out and be ready lay the arms in them.

WORKOUT STRATEGY & FLOW
Kipping Ring Muscle Up: Unbroken would be awesome, so make it happen. Focus on relaxing your hands at the top so the grip isn’t smoked.

Double Dumbbell Box Step Up: Just pick them up and move! We want a non-stop effort here, so use the momentum of the dumbbells to propel yourself up.

Power Clean: Moderate weight (under 70% of 1RM) and will feel heavier on that first pull. Fast and consistent singles will be the safe bet, so try to attack.

Strength & Skill
Squat Cleans
x4 @ 7/10 RPE
x4 @ 7.5/10 RPE
x3 @ 8/10 RPE
x3 @ 8.5/10 RPE
x2 @ 9/10 RPE
x2 @ 9/10 RPE

* Try hold onto the bar for each set.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD: “FIGHT Gone Wrong”
(1 round = 6 minutes)
4 Rounds For Total Reps in 23 minutes

1 minute Wall Ball Shots (10/7)
1 minute Sumo Deadlift High-Pulls (BB 30/25kg) / KB SWINGS 24/16kg
100m MB Run
1 minute Push Press (BB 30/25kg) (DB 15/10kg)
1 minute Row (calories)/ 200m Run
1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.

– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps

While there is often a lot of strategy and gaming in workouts like this, today we are looking to simply find a balance of constantly moving while not hitting a wall of muscular fatigue. It will be slightly different for each athlete, but the goal is to move as much as possible within each 5-minute round and save rest (to the extent possible) for the designated rest periods.

Rather than trying to keep track of reps at each station, athletes can keep a running count. For example, if athletes get 20 Wall Ball Shots in the first minute, they can count their first couple Sumo Deadlift High-Pulls as 21, 22, 23…and so on.

is meant to be light and fast. You should keep the intensity high so you feel breathless throughout the WOD. If you’re asking yourself what your name is after time is called, you did it right.

Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Strength & Skill
Back Squat
5 sets of 5-10 reps
@ 8/10 RPE

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.