• WOD:
  In teams of two, with one person working at a time, complete:

50 Power Cleans (70/45 kg)
800 Meter Run (400 Meters each)
50 Front Squats (70/45kg)
800 Meter Run (400 Meters each)
50 Shoulder to Overhead (70/45kg)
800 Meter Run

Break up the Lifting as needed and Run Together

• A:
  Every minute, on the minute, for 5 minutes:
  Front Squat
  Set 1: 2 reps @ 60%
  Set 2: 2 reps @ 65%
  Set 3: 2 reps @ 70%
  Set 4: 1 rep @ 75%
  Set 5: 1 rep @ 80%

Rest one minute, and then
Every two minutes, for 10 minutes (5 sets):

Front Squat
Set 6: 85% x 1 rep
Set 7: 85-90% x 1 rep
Set 8: 90+% x 1 rep
Set 9: 90+% x 1 rep
Set 10: 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

• B:
  Six sets of:
  Halting Clean Deadlift + Clean Pull + 2 Power Cleans @ 65-80% of 1-RM Clean
  Rest as needed
  Build over the course of the six sets from the low to the high end of the prescribed range. Stay focused on maintaining good and consistent mechanics on the first and second pulls in each movement.
• C:
  Every minute, on the minute, for 10 minutes:
  Split Jerk x 1 rep @ 70-80%
  (hold for 3 seconds in receiving position and ensure perfect footwork)
• D:
  In 15 minutes or less, build to today’€™s €œheavy€…
  Back Squat x 1 rep
  Followed by…
  Every 2 minutes, for 6 minutes (3 sets):
  Back Squat x 3 reps @ 75% of today’s heavy single
• Optional Additional Conditioning Session:
  Five sets of:
  Row 1000 meters @ 5km PR Pace
  Rest 60 seconds

• 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.

• Skill and Strength:
  Gymnastics Challenge
  Complete as many reps as possible for each of the following:
  2 Minutes of Muscle-Ups
  Rest 60 seconds
  2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
  Rest 60 seconds
  2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
  Rest 60 seconds
  2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
  Rest 60 seconds
  2 Minutes to establish a max effort L-Sit Hold
  (you only get one attempt to hold for as long as possible)
  Compare results to previous gymnastics Challenge

  SCORE L-SIT HOLD

• WOD:
  Every minute, on the minute, for 21 minutes:
  Minute 1: 12 Walking Lunges with Kettlebells (24/16 kg)
  Minute 2: 8 Burpee Box Jump-Overs (24″/20″)
  Minute 3: 10 Toes to Bar

• A:
  Take 15 minutes to build to a 2-RM Overhead Squat
• B:
  Every 2 minutes, for 16 minutes (8 sets), of:
  3-Position Snatch with Pause
  (high hang, mid-thigh, then 2″ below the knee – hold each position for two full seconds, maintaining positioning and mechanics throughout)
  Start at roughly 65-70% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.
• C:
  Three sets of:
  Tate Press x 8-10 reps
  Rest 30 seconds
  Bent-Over Barbell Rows x 8 reps @ 2111
  Rest 30 seconds
  *Towel Kettlebell Farmers Walk x 60 seconds
  Rest 60 seconds
  *Loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself.

  SCORE TOTAL WEIGHT IN ALL THREE

• D:
  Six sets of:
  30/20 Calories of Row Machine*
  Rest 15-20 seconds
  Front-Leaning Rest on Rings x 45-60 seconds
  (place rings 2″ off the floor)
  Rest 60 seconds
  *Goal is to be as fast as possible, while maintaining similar times throughout the six sets.

• 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:
  Six sets of:
  Deadlift
  Set 1: 6 reps
  Set 2: 4 reps
  Set 3: 2 reps
  Set 4: 6 reps
  Set 5: 4 reps
  Set 6: 2 reps
  (Loading example: 80 x 6, 100 x 4, 120 x 2, 140 x 6, 160 x 4, 180 x 2)
  Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc…
• WOD:
  Three rounds for time of:
  20 Pull-Ups
  40 Kettlebell Swings (24/16 kg)

• A:
  Every minute, on the minute, for 10 minutes:
  High Hang Snatch x 1 rep @ 70%
• B:
  Five rounds for time of:
  7 Snatches (155/105 lbs)
  14 Box Jump-Overs (24″/20″)
  21 Pull-Ups
• C:
  20 minutes of dedicated passive or static stretching

• 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:
  Bench Press @ 20X1 tempo
  Rest 3 minutes between sets
  (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
  Perform the following reps and percentages:

  Set 1: 60% of 1-RM x 3 reps
  Set 2: 75% of 1-RM x 2 reps
  Set 3: 85% of 1-RM x 1 rep
  Set 4: 90-95% of 1-RM x 1 rep
  Set 5: 101-103% of 1-RM x 1 rep
  Set 6 (optional): Exceed Set 5 weight

• WOD:
  Complete as many rounds and reps as possible in 6 minutes of:
  15 Burpees
  10 Push Press (40/25kg)

• A:
  Three sets of:
  Tall Jerks x 3 reps
  Rest as needed
• B:
  Every two minutes, for 20 minutes (10 sets):
  Clean & Jerk x 1 rep
  Loading per set (by %): 55, 60, 65, 70, 75, 75, 80, 80, 85, 85
• C:
  Three sets of:
  Back Squat x 8-10 reps @ 65-70%
  Rest 3 minutes
• D:
  Complete as many rounds and reps as possible in 12 minutes of:
  1 Legless Rope Climb (15?)
  10 Strict Handstand Push-Ups
  20 Wall Ball Shots (30/20 lbs)

• 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:
  Four sets of:
  Against a 4 minute running clock, complete:
  25 Kettlebell Swings (32/24 kg)
  Run 400 Meters
  Double-Unders x Max Reps

  Rest 4 minutes between sets

  SCORE DOUBLE UNDER REPS

• Conditioning:
  Three sets of:
  Single-Arm Dumbbell Row x 8-10 reps each @ 2111
  Rest 60 seconds
  Side Plank x 45-60 seconds each side
  Rest 60 seconds

• A:
  Three sets, not for time, of:
  Muscle-Ups with Isometric Hold x 3-6 reps
  (pause for 1 second in the receiving position, pause for 2 seconds in the top – fully extended position)
  Overhead Weighted Pistols x 3-4 each leg

  SCORE PISTOL WEIGHT

• B:
  Three sets of:
  Tall Snatch x 3 reps
  Rest as needed
  Sotts Press x 3 reps
  Rest as needed
• C:
  Eight sets of:
  Snatch x 2 reps @ 70-75%
  Rest as needed
  Focus on speed and mechanics.
• D:
  Three rounds for time of:
  Row 1000 Meters
  Bench Press x 15 reps
  (males = bodyweight; females = .75 bodyweight)

• 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:
  Every 4 minutes, for 20 minutes (5 sets):
  Back Squat @ 20X2
  *Set 1 – 5 reps @ 60%
  *Set 2 – 4 reps @ 70%
  *Set 3 – 3 reps @ 80%
  *Set 4 – 2 reps @ 85%
  *Set 5 – Max Reps @ 85%
  For the max reps sets, stick to the prescribed tempo, and if the rest at the top exceeds two seconds, terminate the set.
  Use the rest periods between sets to address upper body mobility or activation drills of your choice – e.g., Ring Pec Stretch, Reverse Snow Angels, Nose-to-Wall Handstand Holds, etc…
• WOD:
  For max reps/meters:
  2 minutes of Rowing for Meters
  Rest 60 seconds
  2 minutes of Box Jump-Overs (24″/20″)
  Rest 60 seconds
  2 minutes of Barbell Thrusters (20/15kgs)
  Rest 60 seconds
  2 minutes of Ring Rows
  Rest 60 seconds
  2min of Double Unders

• A:
  Three sets, not for time, of:
  15′ Legless Rope Climb x 1 rep
  (start from seated position on the floor)
  20 Meter Handstand Walk
  Strict Toes to Bar x 6-8 reps @ 2110
• B:
  Four sets of:
  Bulgarian Split Squats x 10 reps each leg @ 30X1
  Rest 45 seconds between legs, and 90 seconds after the set
  Strict Handstand Push-Ups x Max Reps
  Rest 15 seconds
  Assisted Strict Handstand Push-Ups x 8-10 reps
  Rest 90 seconds
• C:
  Three sets of:
  Glute-Ham Raises x 8 reps @ 20X1
  Rest as needed
  Weighted Plank Hold x 60 seconds
  Rest as needed
• D:
  Three sets of:
  100 Calorie Row
  Rest 4 minutes

• 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.

• Conditioning:
  Four sets of:
  Walking Lunges with Kettlebells/ Barbell in Front squat or Back Squat position x 20 steps
  Rest 60 seconds between sets

  NOTE: If you think this will be easy, you’re not working with heavy enough weights. Make each set very challenging.

• WOD:
  In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
  200m Run
  10 Burpees

• Murph:
  For time:
  – 1 mile run
  – 100 pull ups
  – 200 push ups
  – 300 Squats
  – 1 mile run

• 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.

• Skill and Strength:
  Every 2 minutes, for 20 minutes (10 sets):
  3 Snatch Lift Offs + Snatch
  (for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift)
  Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.
• WOD:
  Every 6 minutes, for 18 minutes (3 sets), for times:
  60/40kg Hang Power Snatch x 10 reps
  24″/20″ Box Jump Overs x 20 reps
  Run 400 Meters

• A:
  Every minute, on the minute, until you miss the same weight twice:
  Snatch x 1 rep
  Men’s Loading (in lbs): 40,45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120, 125
  Women’s Loading (in lbs): 25, 30, 35, 40,45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100
• B Amanda:
  Complete rounds and 9, 7 and 5 reps for time of:
  Muscle-Ups
  Squat Snatches (65/40kg)

  Rest until the running clock reaches 20:00, and then…

• C:
  “The Sandwich”
  For time:
  80-Calorie Row
  40 Shoulder-to-Overheads (70/50kgs)
  80 Deadlifts (70/50kgs)

  Compare your times on both Amanda and The Sandwich to those put up by the 2015 CrossFit Games teen and masters competitors. I was inspired by some of those young kids, as well as the masters who still look and perform like young kids in their prime.

• 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:
  Five sets of:
  Weighted Pull-Up x 2-3 reps
  Rest 60 seconds
  Front-Leaning Rest on Rings x 60-90 seconds
  Rest 60 seconds
• WOD:
  In teams of two, alternate rounds to complete five sets each for time of:
  10 Pull-Ups
  15 Wall Ball Shots (10/6kg)
  30 Double-Unders

• A:
  Every two minutes, for 20 minutes (10 sets):
  Clean x 1 rep
  Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
• B:
  Every minute, on the minute:
  Back Squat
  Set 1: 40% x 1 rep
  Set 2: 50% x 1 rep
  Set 3: 60% x 1 rep
  Set 4: 70% x 1 rep
  Set 5: 80% x 1 rep
  and then…
  Every 2 minutes
  Sets 6-8: 85% x 3 reps
• C.1:
  Complete as many rounds as possible in 6 minutes:
  10 Burpee Box Jump-Overs (24?/20?)
  15 Deadlifts (100/70kgs)
  20 Pull-Ups
  25 Wall Ball Shots (20/10 lbs)
  30 Double-Unders
  Rest 4 minutes, and then repeat.
  Note rounds and reps for both sets separately.
• C.2:
  Complete as many rounds as possible in 6 minutes:
  10 Burpee Box Jump-Overs (24?/20?)
  15 Deadlifts (100/70kgs)
  20 Pull-Ups
  25 Wall Ball Shots (20/10 lbs)
  30 Double-Unders
  Rest 4 minutes, and then repeat.
  Note rounds and reps for both sets separately.

• 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.