10 Rounds

200m Run
6 Weighted Pullup (55/35lbs)
5 Pullups

Do Beyond Rx’d programming for the day.

Rest 15 min

5 Rounds
– in 3 minutes:
10 Front squat (185/125)
10 Box jump hurdles (24”/20″)
Max cal Row
– rest 3 minutes

– Try to stay within 5 calories of whatever score you get on that first round, each time. It is a box jump hurdle, meaning you may not touch the box in anyway to get to the other side.

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.

Part 1:
Complex:
1 Power Clean + Jerk
1 Squat Clean + Jerk
Work up to a heavy load for the Complex

Part 2:
3 Rounds
7 Squat Clean and Jerk (155/115lbs)
14 KB Swings (32/24kg)
21 Slamballs (25/20lbs)

REST DAY

Recovery is CRUCIAL!

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.

3 Rounds

12 Reverse Lunges with 1 KB (24/16kg)
50m Walk with 1 Arm OH Carry
30 Air Squats

PART 1:
To be done 30 minutes before class

Back Squat (to a box)
3-3-3-3-3

– Set up a box (or stack of plates) about 3” below parallel. (For most this will be about 10-12” high) Sit back to the box on each rep, stopping for a half-second once seated, then stand back up as aggressively as possible. Build to a heavy set of 3 and repeat for 5 total sets at the same weight. Go heavier than when we did 5 reps on 3/22.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
30-20-10
calorie Assault Bike
Handstand push ups

– Goal is to finish under 6 minutes. Hit the assault bike hard to buy some time for those HSPU.

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.

6 Rounds

Min 1: Row 300/250m
Min 2: 25 Box Jumps (24/20”)
Min 3: 15 Burpees
Min 4: Rest

To be done 30 minutes before class

7 attempts:
Powerclean – Jerk – Squat clean – Jerk
– Build to the heaviest weight across the seven attempts. You may drop the bar after the first jerk.

Do Beyond Rx’d programming for the day.

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.

Part 1:
1 Press
2 Push Press
3 Push Jerk
7 Rounds

Part 2:
Death by Strict Pullups

Do Beyond Rx’d programming for the day.

Rest 15 min

For time:
42 GHD sit up
21 Squat clean thruster (115/75)
30 GHD sit up
15 Squat clean thruster (115/75)
18 GHD sit up
9 Squat clean thruster (115/75)

– Goal is to finish under 10 minutes. Consider doing the reps of GHD sit ups to parallel, instead of full range, since we are coming right off of the Open.

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.

CrossFit Games Open 17.5

10 Rounds

9 Thrusters (95/65lbs)
35 Double Unders

CrossFit Games Open 17.5

10 Rounds

9 Thrusters (95/65lbs)
35 Double Unders

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.

Part 1:
Max height Box Jump

Part 2:
In teams of 2:

Partner 1: Tyre Flips x 10 lengths

Partner 2: Overhead Plate Hold

Switch as needed

REST DAY

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.

Tabata Intervals

Lateral Box Jump Overs (24/20”)
Parallette L-Sit
Parallette Pass-throughs
Kick Back Box Jump Overs

To be done 30 minutes before class

Back Squat (to a box)
5-5-5-5-5

– Set up a box (or stack of plates) about 3” below parallel. (For most this will be about 10-12” high) Sit back to the box on each rep, stopping for a half-second once seated, then stand back up as aggressively as possible. Build to a heavy set of 5 and repeat for 5 total sets at the same weight. Go heavier than when we did 8 reps on 3/13.

For time:
30 Muscle ups

– Re-test this benchmark. Sub 3 minutes is a good time.

Do Beyond Rx’d programming for the day.

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.

AMRAP 8 minutes

20 Double Unders
8 Deadlift (135/95lbs)
4 Hang Power Clean

To be done 45 min before class:

Deadlift
3-3-3-3-3-3
– Build to a heavy triple and try to complete the 6 sets at that weight.

Push Press
3-3-3-3-3-3
– Build to a heavy triple and try to complete the 6 sets at that weight.

Do Beyond Rx’d programming for the day.

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.

CrossFit Open 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

CrossFit Open 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

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.