5 Rounds

Max set Bench Press at 70-80% 1RM
Rest 1min
Max set Weighted Hip Extensions (75/55lbs)
Rest 2min

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.

AMRAP 10min

12 Ring Rows
24 Walking Lunges

As soon as the 10min is up, go straight into:
Accumulate 4min Ring Hold at bottom of Row position

PART 1:
To be done 30 minutes before class

5 rounds for reps:
– Bench press (BW/.75BW)
– Hip extensions (45/35)

– Rest as needed to get as many reps as possible each set.

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

Rest 15 minutes

For time:
100 GHD sit ups

– Goal is to finish in under 5 minutes. If not done with 50 reps by 3 minutes or 75 reps by 4 minutes, stop the workout at those checkpoints.

For quality:
50 triple unders

– work this skill with some dedicated time. Attempts count towards your 50.

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

10 Front Squat (135/95lbs)
10 Over/Unders
10 Push Press

To be done 30 minutes before class

Snatch
2-2-2-2-2
– 5 attempts to build to a heavy double. Do not touch and go.

For time:
15-12-9
Burpee over bar
5-4-3
Clean & Jerk (225/155)

– Another quick hitter, the cleans should be power and possibly unbroken. Scale the weight down a bit if needed, however it should still be decently heavy.

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.

Bulgarian Squat
3-3-3-3

PART 1:
To be done 30 minutes before class

Back squat
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/2/2017 and try to go heavier.

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

Rest 10 minutes

For time:
21-15-9
– calories Assault Bike
– Pull ups (chest to bar)

– Goal is to finish in under 4 minutes. Go hard and hang on! This will feel a lot like Fran……

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.

15 weighted box step ups each leg
25 Pullups
Rest 2min
3 Rounds

To be done 30 minutes before class

For reps:
3 minutes: Deadlift (315/225)
3 minutes: HS push up (strict)
2 minutes: Deadlift (315/225)
2 minutes: HS push up (strict)
1 minutes: Deadlift (315/225)
1 minutes: HS push up (strict)

– Goal is to get as many reps as possible. Keep those HS push ups strict, no matter how tired you get!

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.

5min Deadlifts (315/225lbs)
4min Muscle Ups
3min Deadlifts (315/225lbs)
2min Handstand Pushups
1min Deadlifts (315/225lbs)

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.

100 Back Squats (115/75lbs)
Every minute perform 20 Double Unders

To be done 30 minutes before class

Press
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets.

Every minute for 10 minutes:
12 pull-ups & 7 Burpees

– Goal is to complete all 10 minutes, so scale the pull up reps down if you do not complete a minute so that you finish all 10 minutes worth.

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.

Squat Clean and Jerk
3-3-5-5-10

PART 1:
To be done 30 minutes before class

For time:
100 Toes to bar
– every minute perform 30 double unders

-This is a simple test to gauge your current capacity with this movement. Finishing in under 5 minutes is a general baseline to be “good” at these. 10 minute cap. Starts on double unders.

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

Rest 15 minutes

6 rounds for time:
15 calorie Assault Bike
20m HS walk
1 Peg board ascent (or 2 legless rope climbs)

– Time to work some skills under fatigue. Use the peg board if you have access to one. Its a very unique stimulus that is hard to replicate. Try to finish in under 22 minutes. Consider scaling the HS walk to 10m if that is a skill you are still developing.

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.

2 Rounds

AMRAP 7 minutes
5 Lateral Burpee Over the Box Jump (24/20″)
10 Hang Power Snatch (45/25kg)

Rest 1min

PART 1:
To be done 30 minutes before class

For time:
100 Toes to bar
– every minute perform 30 double unders

-This is a simple test to gauge your current capacity with this movement. Finishing in under 5 minutes is a general baseline to be “good” at these. 10 minute cap. Starts on double unders.

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

Rest 15 minutes

6 rounds for time:
15 calorie Assault Bike
20m HS walk
1 Peg board ascent (or 2 legless rope climbs)

– Time to work some skills under fatigue. Use the peg board if you have access to one. Its a very unique stimulus that is hard to replicate. Try to finish in under 22 minutes. Consider scaling the HS walk to 10m if that is a skill you are still developing.

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.

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

500m Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)
3 Rounds

PART 1:
To be done 30 minutes before class

Deadlift
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets.

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

Rest 20 minutes

Death by:
Snatch (135/95) & Muscle-up

– Start with 1 rep of each movement in the minute. Add 1 rep to each, each successful minute. Example: Min1 – 1 snatch & 1 muscle up, Min 2- 2 snatch & 2 muscle up, and so on. These are full snatches (squat). Workout ends when you can no longer complete the work within the given minute

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.