• 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.

• Strength:
  Every 3 minutes, for 15 minutes (5 sets):
  Bench Press x 3-5 reps
  Rest 20 seconds
  Heavy Kettlebell Swings x 15-20 reps

  SCORE BENCH PRESS

• WOD:
  Complete as many rounds and reps as possible in 10 minutes of:
  10 Barbell Ground to Overhead (60/40kg)
  100 Meter Run
  10 Ring Dips (or 5 Muscle-Ups)
  100 Meter Run
• Conditioning:
  Two sets of:
  Single-Arm Dumbbell Row x 8-10 reps
  Rest as needed

• A:
  Every 90 seconds, for 15 minutes (10 sets):
  Jerk from Behind the Neck x 1 rep
  (Pause for 2-3 seconds in the split jerk receiving position before recovering.)
  Build over the course of the 10 sets.
• B:
  Strict Overhead Press
  Set 1: 5 reps @ 80-85%
  Set 2: 4 reps @ 85-90%
  Set 3: 3 reps @ 90-95%
  Set 4: 2 reps @ 95-98%
  Set 5: 1 rep @ 100-105%
  Rest 2-3 minutes between sets.
• C:
  Five rounds for time of:
  Run 400 Meters
  10 Alternating One-Arm DB/KB Snatch (32/24kgs)
  8/6 Muscle-Ups

• 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.

Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

• Strength:
  Five sets of:
  Front Squat x 2-4 reps
  Rest 20 seconds
  Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible
  Rest 3-4 minutes

  SCORE FRONT SQUAT WEIGHT

• WOD:
  Complete rounds of 15, 12 and 9 reps for time of:
  60/40kg. Hang Squat Cleans
  Burpees Over the Barbell

• A:
  Front Squat
  Set 1: 3 reps @ 55-60%
  Set 2: 2 reps @ 65-70%
  Set 3: 1 rep @ 75-80%
  Set 4: 1 rep @ 80-85%
  Set 5: 1 rep @ 85-90%
  Set 6: 1 rep @ 90-95%
  Set 7: 1 rep @ 95+%
  Set 8: 1 rep @ 101-105%
  Rest as needed
• B:
  Every two minutes, for 20 minutes (10 sets):
  Snatch x 1 rep
  Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
• C:
  For time:
  Row 2000 Meters
• D:
  Three sets of:
  Barbell Hip Bridges x 10-12 reps @ 2111
  Rest as needed
  15? Legless Rope Climbs x 1-2 reps
  Rest as needed
  Barbell Good Mornings x 10-12 reps
  Rest as needed
  15? Legless Rope Climbs x 1-2 reps
• Optional Additional Conditioning Session:
  30-45 minutes of easy running, rowing or cycling. Stay at 70% or less, I want you all to feel well-recovered this week.

• 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.

Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

• WOD:
  In teams of two, with only one person working at a time, complete:
  100 Kettlebell Swings (32/24 kg)
  400 Meter Run*
  100 Wall Ball Shots (10/6kg)
  400 Meter Run
  80 Burpees
  400 Meter Run
  100 Wall Ball Shots (10/6kg)
  400 Meter Run
  100 Kettlebell Swings (32/24 kg)
  *Both athletes perform the run at the same time.

• A:
  Every minute, on the minute, for 12 mintues:
  Minute 1: Strict Muscle-Up x 1-4 reps
  (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
  Minute 2: Handstand Walk x 15-20 Meters
  Minute 3: Unbroken Double-Unders x 50 reps
• B:
  Every 90 seconds, for 15 minutes (10 sets):
  Split Jerk x 1 rep
  Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
• C:
  Strict Overhead Press
  Set 1: 5 reps @ 80-85% of 1-RM
  Set 2: 4 reps @ 85-90%
  Set 3: 3 reps @ 90-95%
  Set 4: 2 reps @ 95-98%
  Rest 2 minutes between sets.
• D:
  Every 6 minutes, for 24 minutes (4 sets of)
  Row 750 Meters
  10/8 Muscle-Ups
  This should take less than 5 minutes in every set. If that’s not the case, get as far as possible in 5 minutes and then rest 60 seconds before restarting.

• 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.

Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

• Strength:
  Every 2 minutes, for 20 minutes (10 sets):
  Split Jerk x 1 rep
  Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
  Goal is to establish perfect footwork and mechanics.
• WOD:
  Complete as many rounds and reps as possible in 12 minutes of:
  6 Ground to Overhead (60/45kg)
  12 Alternating Overhead Reverse Lunges (60/45kg)
  12 Ring Dips

• A:
  Five sets of:
  Front Squat x 2 reps
  Rest as needed
  Build over the course of the five sets to today’s heavy double.
• B:
  Every 90 seconds, for 15 minutes (10 sets):
  Snatch x 1 rep
  Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95
• C:
  Every 2 minutes, for 10 minutes (5 sets):
  Back Squat x 5 reps @ 3-5% more than you used last Monday
• D:
  Four sets, not for time, of:
  Banded Hip Bridges x 60 Seconds
  1 Legless Rope Climb
  Seated Goodmornings x 8-10 reps
  1 Legless Rope Climb
• Optional Additional Conditioning Session:
  If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.
  Five sets of:
  Run 800 Meters @ 80%
  Run 400 Meters @ 40-50%

• 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.