WOD: 4 Rounds
250m Row or Ski/ Run 220/ AB 14 Calories
KB Swings 30sec / Rest 30sec
250m Row or Ski/ Run 220/ AB 14 Calories
GHD/ ABMAT Situps x 30 sec/ rest 30sec
Rest 3min

Steady Pace 75-85 % effort

If you are competing 24.2, then keep your effort moderate, just enough to push your HR, and get moving but keep your effort more moderate

Strength & Skill 
Strength for those not doing 24.2

*Do a set every 2 minutes.

5 Back Squat @ 70% 1 RM Back Squat
5 Back Squat @ 75% 1 RM Back Squat
5 Back Squat @ 80% 1 RM Back Squat
5 Back Squat @ 80% 1 RM Back Squat
5 Back Squat @ 80% 1 RM Back Squat

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.

1 Power Clean and Jerk @ 65% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 70% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 75% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 80% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 85% 1 RM Power Clean and Jerk

WOD:

3 Rounds
10m Handstand Walk
250m Row/Ski erg/ 220m Run/ 14/11 cal AB
2 Wall Walks
250m Row/Ski erg/ 220m Run/ 14/11 cal AB
-rest 3 minutes-

3 Rounds
3 Ring Muscle Ups/ 6x C-2-Bar
12 Dumbbell Front Squats (2×24/16)
3 Bar Muscle Ups/ 6x C-2-Bar
12 Dumbbell Step Back Lunges (2×24/16)

TARGET SCORE
Target Time workout 1: sub 9 minutes
Target Time workout 2: sub 6 minutes
Time Cap workout 1: 11 minutes
Time Cap workout 2: 8 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! A 2-part, highly skilled gymnastics paired with a leg pump. Sounds like an all-out attack on the body. Be smart, but don’t be afraid to take a chance. Use the first round to test out a pace, and in round two, just hang on while round 3 is a grind to the finish.

How it should Feel: GASSY! There is nowhere for the body to hide, so put on your big boy pants and get ready for the ride of your life.

WORKOUT STRATEGY & FLOW
Handstand Walk: Unbroken, just accept it!

Bike Erg: Moderate push-pace effort (75%+) to finish under 60 seconds. Relax your upper body as much as possible.

Wall Walk: Touch and go! Don’t even think about resting.

Ring Muscle Up: If you jump up there and don’t do 3 unbroken, just leave!

Bar Muscle Ups: Aim to keep these unbroken throughout. If you can’t keep them unbroken then reduce the number of reps.

Dumbbell Front Squat: Squat clean right into it, relax your hands and stay steady while breathing through the motion. Don’t blow up here!

Front Rack Dumbbell Stepback Lunges: Smooth and steady unbroken lengths where the focus needs to be breathing and relaxing your grip.

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: 3 Sets
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar

-rest 1:1 between sets-

TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: SPRINT! We want a zooming pace each round! This should feel like you cant hang on any longer than the 120-180 seconds each set with your pace!

How it should Feel: GRIPPY and GRIPPY! The forearm pump and lung burn will be real if you push this one right! Push into that intensity and ride the lightning!!!

WORKOUT STRATEGY & FLOW
Toes to Bar: Fast sets that you can hold onto unbroken the entire time is the aim. Take time beforehand if needed, to get your kip in a groove so you can knock these out without any time lost in transition or inefficient movement each round. No more than 3 sets or scale down.

Burpee Box Jump Over: Steady, faster pace is the aim. Don’t stop moving and move with purpose! Think about your foot work and aim to step up with a different foot each burpee to keep it even (always facing the same direction can help with this on your turns; i.e. always look to one side of the gym)

Strength & Skill
*Do a set every 1 minute and 30 seconds.

1 Power Snatch @ 65% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 80% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch

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.

5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 70% 1 RM Front Squat
5 Front Squats @ 70% 1 RM Front Squat
5 Front Squats @ 70-75% 1 RM Front Squat
*:20 hold at 4in quarter squat after each set.

WOD: 2 sets
5-4-3-2-1
Deadlifts (120/85)
Wall Facing Strict Handstand Push Up/ Kipping HSPU x2/ HRPU x2
-rest 3 minutes between sets-

TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Come out swinging, not a lot can go wrong with the quick descending rep scheme. Just be smart and use the time between the movements as rest. Take the first set a little lighter then planned to test the waters and then ramp up the pacing going into the second.

How it should Feel: MUSCULAR ENDURANCE! The pull/push combination will do a number on your upper body. Stay tight, don’t get sloppy.

WORKOUT STRATEGY & FLOW
Deadlifts: Moderate weight (-70%) where there should be no hesitation to stay unbroken.

Wall Facing Strict Handstand Push Ups: These will probably be the most difficult so practice finding that sweet spot before the start of the workout. If you can go unbroken and if not then 2 sets is the minimum.

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: 20 minute AMRAP

20 Double Unders
15 KB Swings 24/16
10 OVH Reverse Lungs (5+5)
5 Front Squats 60/35kg

Target Score:  10 rounds

Focus to today is to keep a steady pace 75-80% effort.

No Max effort.. if you are competing tomorrow in the Open 24.1, then rather do less than too much!

Partner WOD

You Go- I GO
Max accumulated CAL effort on either the AB/ or ERG (Run if you must)
Total Time 15min
Partners may change on the Erg or AB as many times as they like to break it up.
*SCORE total CAL

COOL DOWN:
EXTRA MOBILITY AND FOAM ROLLING

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: 6 sets
10x 20m Shuttle Run/ 15/11CAl AB
15/11 Cal AB / 250m ERG
15m Handstand Walk / 4x wall Walk
-Rest 2 minutes between sets-

TARGET SCORE
Target Time each set: sub 2 minutes 15 seconds
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Stimulus is moderate-high pacing into short/high-skilled gymnastics while under heavy duress. Start off a little light on the pace and then slowly increase as you groove in. Get your heart rate back down during the break, and don’t sell out until the final set.

How it should Feel: GASSY! Running into a bike and then going inverted will have you all out of whack. Stay calm and control your breathing, or you won’t survive.

WORKOUT STRATEGY & FLOW
Shuttle Run: Push pace effort here while aiming to slow down the final run to prep for the bike.

Erg / Bike: Get the wheels turning and ramp it up for the first few calories before settling into a moderate push pace effort (80%). Aim to finish under the 50-second mark.

Handstand Walk: Unbroken! Take a deep breath, and then go for it.

Strength & Skill: Midline Madness

EMOM
Min 1: 10x Toes-2-Bar/ T-2-Rings
Min 2: MAx Abmat/ GHD Situps 20Sec

x 6 Rounds = 12min

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 18 Minutes
18 Alternating Dumbbell Hang Clean and Jerk (22.5/15)
18 Dumbbell Facing Burpee
18 Toes to Bar/GHD/ MB ABMAT Situps
(Keep Hands Safe)

TARGET SCORE
Target Rounds: 6+
Minimum Rounds before scaling: 4

STIMULUS and GOALS
How to Pace: STEADY! Find a consistent pace that can be maintained across all rounds and then push the pace in the final 90 seconds with whatever is left in the tank. Keep track of the first-round time and then try to replicate that as closely as possible to assist in pacing.

How it should Feel: MUSCULAR ENDURANCE and/or CARDIO! It’s all movements that we are familiar with so hang on and try to give a good honest Open-like effort. It’s going to be a fight in the final 8 minutes.

WORKOUT STRATEGY & FLOW
Alternating Dumbbell Hang Clean and Jerk: Unbroken! The good news about movements like this is the non-working arm gets somewhat of a break between reps. Weight should be moderate so explode with your hips and grind through the 18 reps. We recommend catching the dumbbell at eye level on the way down to transition each rep.

Dumbbell Facing Burpees: Steady on the pace while keeping your heart rate under control. Effort should be consistent and moderate, with the aim to just stay moving. So pick a pace you can hang onto with these from the beginning with that in mind.

Toes to Bar:/ (Keep Hands Safe)
Be strategic on these as well from the beginning. If you can’t hit 18+ unbroken then you can start with 2-3 sets and probably stay there. If you can’t hit over 12 unbroken then start with smaller sets (3-5) and try to stay moving as much as often as you can. Break sooner than later to save the grip going back into the hang dumbbell clean and jerks.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Power Snatch @ 65% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 80% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch

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 rounds of the following

AMRAP 3 Minutes
480m Run/ 500 Row or Ski/ 35/28 Cal AB
Max Bar Muscle Ups / C-2-B/ Pullups/

-rest 1 Minute-

AMRAP 3 Minutes
480m Run/ 500 Row or Ski/ 35/28 Cal AB
Max Burpee Box Jump Over (24/20)

-rest 1 Minute-

AMRAP 3 Minutes
480m Run/ 500 Row or Ski/ 35/28 Cal AB
Max DBL KB Reverse Lunges 24/16

-rest 1 Minute-

AMRAP 3 Minutes
480m Run/ 500 Row or Ski/ 35/28 Cal AB
Max Handstand Push Ups

*Rest 3min before next round

TARGET SCORE
SCORE = ONLY reps of movement after machine
Target Reps each set: 15+ (10+ for bar muscle ups)
Minimum Reps before scaling each set: 10 (5 for bar muscle ups)

STIMULUS and GOALS
How to Pace: CHALLENGE! 4 quick AMRAPs that start with a moderate push pace effort on a different erg every time into some high-skilled, max reps gymnastics in the remaining time. Work hard on the machines to leave yourself nearly 60 seconds to attack the bodyweight movements. We are going through this twice, so try to match or increase scores.

How it should Feel: GASSY into MUSCULAR ENDURANCE! It’s pretty simple: put forth a solid and sustainable effort on the machines that allows you to stay aggressive on the max reps.

WORKOUT STRATEGY & FLOW
Ski / Bike / Row: Pacing should be moderately high (80%+) where you know it won’t put you in a serve cardio deficit. Breathe through the motion and slow down the final 30-50m/2-3 calories before transitioning off.

Bar Muscle Up: You should have at least 60 seconds here, so let’s not shoot for broke. Instead, think of a respectable set that won’t break the bank. Then, it’s time for small sets until the time is done.

Burpee Box Jump Over: Just stay moving with a pace that allows non-stop movement throughout the remaining time. It might hurt slightly, but just know that the rest is coming.

Lunges: Whatever you are comfortable with here is fine. Just find your balance and try to keep your rhythm.

Kipping Handstand Push Ups: Like the muscle ups, maybe a big set first (not to failure) and then into smaller, quicker sets.

Strength & Skill:

*Do a set every 2 minutes.

5 Front Squats @ 60% 1 RM Front Squat
5 Front Squats @ 60% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65+% 1 RM Front Squat
*:20 Hold in a 4in quarter squat after last repetition on 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: 4 sets
2 minute AMRAP
20m 1x Dumbbell Walking Lunge (24/16)
15/12 Calorie Assault Bike/ 220m Run/ 250m Erg
In remaining time: Max Ring Muscle ups/ Chest 2 Bar/ Pull-Ups
-Rest 2min between sets-

TARGET SCORE
Target Reps each set: 5/4+
Minimum reps before scaling each set: 3/2

STIMULUS and GOALS
How to Pace: CHALLENGE!
We keep the body moving and stay aggressive from station to station. Moderate push pace effort is ideal off the start to see how much time is left for muscle ups. A great goal would be to reach the rings with 30+ seconds left.

How it should Feel: MUSCULAR ENDURANCE!
These are three nicely paired movements designed so you can stay moving and have enough upper-body left to get swinging on the rings.

WORKOUT STRATEGY & FLOW
Single Dumbbell Walking Lunge: Place the dumbbell wherever you like and simply lunge! On the shoulder or a Farmer’s hold is likely the easiest. Just move steadily here while staying unbroken across sets.
—if you don’t have room for the 50ft then complete a total of 16 In place lunges for each 50ft.

Bike: Don’t feel like you have to send this at all. Pick a moderate/fast pace effort at 80-85% to finish with some left in the tank. The goal should be sub 50 seconds and aim to slow down the final 2-3 calories.

Ring Muscle Ups: You won’t have much time, so maybe try a solid number that’s not to failure. 5/4+ would be great and don’t risk it all unless it’s the final set.

Strength & Skill

EMOM 5 Minutes
5 Squat Cleans (50/35)

-rest 1 minute-

EMOM 5 Minutes
4 Squat Cleans (60/45)

-rest 1 minute-

EMOM 5 Minutes
3 Squat Cleans (70/55)

Barbell Cycling
We have our barbell cycling work as we get closer to 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.
Only mark as RX if you did the weights exactly as written on the whiteboard

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.
Ideally weight is:
~50% or less of 1RM
~60% or less of 1RM
~70% or less of 1RM

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

Part A:
*Do a set every 1 minute and 30 seconds.
3 Deadlift @ 60-65% 1RM Deadlift
2 Deadlift @ 65-70% 1RM Deadlift
1 Deadlift @ 70-75% 1RM Deadlift
1 Deadlift @ 75-80% 1RM Deadlift
1 Deadlift @ 80-85% 1RM Deadlift
1 Deadlift @ 85-90% 1RM Deadlift

Part B:
*Do a set every 2 minutes.

5 Bench Press @ 6.5-7/10 RPE
3 Bench Press @ 7-7.5/10 RPE
1 Bench Press @ 7.5-8/10 RPE
1 Bench Press @ 8-8.5/10 RPE
1 Bench Press @ 8.5-9/10 RPE

WOD: 1-2-3-4-5-6-7-8-9-10
Bench Press (70/50)
Deadlift (100/70)

TARGET SCORE
Target Time: sub 8 minutes
Time Cap: 14 minutes

STIMULUS and GOALS
How to Pace: STEADY! GRIND! Moderate to moderate/heavy weight; all we want is a good pump sesh with a hint of cardio.The rest should be between the movements, not during.

How it should Feel: MUSCULAR ENDURANCE with a PUMP! Be smart, don’t go to failure, and have fun!

WORKOUT STRATEGY & FLOW
Deadlift: Moderate weight under 70% of 1RM to stay unbroken through each set as long as possible!

Bench Press: Same as the deadlift, under 70% of 1RM. Don’t push yourself to failure, but hold on unbroken as long as you can.

MODIFICATIONS
DB Bench Press – with feet on bench to help stabilize core OR DB Incline Bench Press OR DB Physioball Bench Press

Deadlift – Elevated Sumo Deadlift OR Elevated Conventional Deadlift OR Elevated Sumo KB Deadlifts

Finisher:

10 Burpee Chest to Bar [rig height above fingertip reach] –rest 1 minute—
3 rounds of:
10 Chest to Bar Pull Ups
100m Run
–rest 1 minute—
10 Burpee Chest to Bar [rig height above fingertip reach]

STIMULUS and GOALS
How to Pace: STEADY. This is to learn how we can keep a solid pace and also FOCUS on FORM and TECHNIQUE
How it should Feel: MUSCULAR ENDURANCE: Shoulders will fatigue.

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.