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May 2019 CrossFit Programming
Complete
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DAYMONDAY TUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAYDAY
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DATE5/1/20195/2/20195/3/20195/4/20195/5/2019DATE
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ME LowerGPPDE UpperGPPGPPGPPDE LowerGPPME UpperGPPGPPGPPGPP StrengthGPP
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CrossFitEnduranceCrossFitEnduranceCrossFitEnduranceCrossFitEnduranceCrossFitEnduranceCrossFitEnduranceCrossFitEndurance
7
MOBILITY
5-10MIN		MOBILITY
5-10MIN
8
WARM UP
10MIN		1) "Pet Rock Warm-up"
Get into teams of 2 and complete a 400 meter run with 1 Heavy Kettlebell (pet rock.) The kettlebell is not to touch the ground and can be passed back and forth between partners however they see fit.
Then,
2) Movement review
Man Makers
Get Up & Turkish Get-ups
Farmers Carry
Plate OH Lunge		Box Squat + Speed Deadlift + Seated Dynamic Box Jump Warm-up:
*Get into groups of 2-3 people using the same equipment. Have a station set-up for Box Squats, Deadlifts, and Seated Box Jumps
*Starting out with no weight on the bar and a low box perform:
3 Rounds of:
8-6-4 Box Squat
5-3-1 Deadlifts
3-3-3 Seated Dynamic Box Jumps
*10 Bodyweight Glute Bridges after each round (2 count at top of each rep)
*Add weight after each round		3 Minutes of:
Minute 1: Single Unders
Minute 2: Double Unders or Attempts
Minute 3: Triple Under Attempts
Then,
Grab a barbell and 1 KB and complete:
15 Bent-over Barbell Rows
10 KB Windmills each side
15 Push Press w. empty bar
10 KB 1-Arm Rows each
15 Hang Power Cleans w. empty bar
10 KB Windmills each side
Then,
Review the Push Press		Demo All movements

- Then -

Partner up and grab MB and BD
Complete 2 sets of 10 each person:
20 Wall balls
20 DB Snatches
20 HR Push-up or Scale
20 T2B or Scale
200m Run (100m each)		1) Easy 400m Run
2) Grab equipment for strength & metcon
3) Movement demo		1) Easy 400m Run
2) Grab equipment for strength & metcon
3) Movement demo		WARM UP
10MIN
9
SKILL
20MIN		SKILL
20MIN
10
STRENGTH
20MIN		Strength
20 Minutes on the clock in teams of 2:
10 Min. of Max Distance of Farmer Carry (70,55)
10 Min. of Max Distance Plate OH Walking Lunge (45,25)
*One athlete completes a set of 20-30 seconds without stopping (150-200 ft.)

– Strength: The purpose of the session is to work on strengthening the posterior chain as well as grip strength – not forget the lateral flexion component of a heavy farmer carry (core control.) This will be done with a partner in an effort to allow Athletes the ability to utilize built-in rest so they can sustain themselves but also make this work easier from a logistics standpoint. We are looking for consistent sets and small bouts of recovery for the entire 20 minutes. Going for distances that take roughly 30 seconds to complete is what we’re looking for today – for most 150-200 feet. Athletes heart-rates should be elevated around a level comparable to a 5k jog (130-150BPM) but for more deconditioned athletes it could be higher.		Wide Stance Box Squats: 3/8 x 3 @50-60% of Back Squat 1RM, every 60s.
– 15” Parallel Box
2) Conventional Speed Pull Deadlift: 3/6 x 2 @50% of Monday using the same band, every 60s.
3) Seated Dynamic Box Jumps: 1/6 x 3, every 60s.
4) Front Rack Double Kettlebell Walking Lunges: 1/3 x 20 steps. Rest 90s.		1) Push Press: 5-4-3-2-1+. Rest 2:00
– 3-4 singles above 90% building to a new 1RM
– Beginner: 7 x 4 only adding weight if form permits. Rest 90s.
2) 1-Arm KB Rows: 1/4 x 10 ea. Rest 60s.
– Neutral grip		1a) Barbell Split Squats: 1/4 x 6 ea. Rest 30s.
1b) DB Neutral Grip Bench Press: 1/4 x 8. Rest 30s.
– pronated grip


– Strength: Today’s strength work entails total-body work similar to what we last did on 4/14 – all sets should be challenging, but allow you to maintain perfect form. Remember, the purpose of this work is build where most people are characteristically weak and improve these limitations so regardless of ones training age or training schedule this work is quite important. This work is done as a "superset" hence the 1a/1b nomenclature.		STRENGTH
20MIN
11
METCON PREP
5-10min		METCON PREP
5-10min
12
METCON
~20MIN		Metcon (Weight)
5 Minutes of Max DB Man Makers
5 Minutes of Max KB Get Ups

Rx+: Max TGU(55,35) instead of 'Get Ups'
*Score weight of DBs used

– Metcon: We’ll finish with the Man Maker and Turkish Get-up or Get Up, 5-minute AMRAP for each. Unconventional work like this always challenges people in a new and elicits big spikes in heart-rate which is what we are looking for. This will be a nice way to compliment what we’ve already done. Remember, this work is beneficial for EVERYONE, even if a Wednesday is someones main training day – Athletes often don’t like the work that they need most.		A.) AMRAP 25
20/15 Calorie Row
15 DB Push Press
10 DB Burpee Box Step-Overs

B.) 3 Rounds NFT
10 Hanging Knee Raises
10 Alternating 1-Arm DB Strict Press (5L/5R)
10 Weighted Sit-Ups
100 Kettle Bell Swings (70,55) (Time)
For Time		A.) Every 2:00 x 6 Sets
10 DB Split Squats (5L/5R)
10 DB RDLs (5L/5R)

B.) For Time
20-30-40 MB Squat Cleans
60-90-120 Double Unders
For time:
100 Double Unders
25 Push Press (95, 65)
75 Double Unders
20 Push Press (135, 95)
50 Double Unders
15 Push Press (155, 105)

L3: (75, 55) (115, 75) (135, 95)
L2: (Double Under Attempts) (65, 45) (75, 55) (95, 65)
L1: (Single unders) (Light to Moderate DB Push Presses for all rounds)
*9:00 Time Cap		4 Rounds
400m Run
30/24 Calorie Row
20 V-Ups
10 Ring Rows
With a partner:
AMRAP 8
8 Wall Balls (20,14)
8 Alt. DB Snatches (50,35)
*One athlete completes a full round
- 60s Rest-
AMRAP 8
8 Wall balls
8 T2B
*One athlete completes a full round
- 60s Rest-
AMRAP 8
8 Wall balls
8 Hand Release Push-ups
*One athlete completes a full round
- 60s Rest-
AMRAP 10 at a slow pace on your own:
45s light Jog
45s light row
45s light bike

E: (14,10)(35,25)(Knee Lifts)(Box Push-ups)

*Score total complete rounds of frist 3 AMRAPs (omit the recovery work from your score)



– Metcon: Athletes are working with a partner today completing a full round at a time which should allow for 80-85% effort for all three AMRAPs. We want a high level of consistent work across all AMRAPs today so Athletes should scale so each round can be completed seamlessly – their scaling choice should make the required work almost easy. While we are looking for higher-level of output but, this should have a different feel than yesterday as there is built-in rest with their partner completing a full round a time. We’ll end with a ”recovery” AMRAP which will help expedite recovery and cool people down via driving the parasympathetic nervous system – this work should be EASY and conversational, around 50% effort. Overall, we want Athletes to have fun today and work with someone new if possible.		A.) For Time
10-20-30-40:
Alternating DB Snatch
Burpees
Broad Street Sunday (Time)
400m Run
10 Deadlifts
400m Run
10 Hang Power Cleans
400m Run
10 Box Jumps
400m Run
10 Hang Power Cleans
400m Run
10 Deadlifts
400m Run
*22min time cap

Rx+: (135,95)(30,24)
Rx: (115,75)(30,24)
E: (95,65)(24,20)


– Metcon: Barbell loading is intended to be light today and capable of completing this work unbroken, the majority of your time today will be spent running.		Broad Street Sunday (Time)
400m Run
10 Deadlifts
400m Run
10 Hang Power Cleans
400m Run
10 Box Jumps
400m Run
10 Hang Power Cleans
400m Run
10 Deadlifts
400m Run
*22min time cap

Rx+: (135,95)(30,24)
Rx: (115,75)(30,24)
E: (95,65)(24,20)


– Metcon: Barbell loading is intended to be light today and capable of completing this work unbroken, the majority of your time today will be spent running.		METCON
~20MIN
13
FINISHER
<10min		Finisher
5 Minutes of Worlds Greatest Stretch
FINISHER
<10min
14
DAYMONDAY TUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAYDAY
15
DATE5/6/20195/7/20195/8/20195/9/20195/10/20195/11/20195/12/2019DATE
16
ME LowerGPPDE UpperGPPGPPGPPDE LowerGPPME UpperGPPGPPGPPGPP StrengthGPP
17
CrossFitEnduranceCrossFitEnduranceCrossFitEnduranceCrossFitEnduranceCrossFitEnduranceCrossFitEnduranceCrossFitEndurance
18
MOBILITY
5-10MIN		MOBILITY
5-10MIN
19
WARM UP
10MIN		With a PVC
– 10 Pass Thru + 10 Around the Worlds (5 each direction) + 5 Muscle Snatch from hang + 5 Overhead Squats + 5 Muscle Snatch from below the knee
Then,
Grab barbells and complete:
3 Muscle Snatch
6 Front Squats
*Add light weight
3 Muscle Snatch
6 Front Squats
*Add light weight
3 Power Snatch
6 1 1/4 Front Squats		AMRAP 8:
5 Yoga Push-ups
10 Hollow Rocks
100 Meter Run
Then,
Get barbells out and review the Floor Press.
*Spend 3 sets warming people. People that are resting are to perform 15 Slow + Controlled Banded Pull-aparts with a supinated grip.		AMRAP 8:
5 Yoga Push-ups
10 Hollow Rocks
100 Meter Run
Then,
Get barbells out and review the Floor Press.
*Spend 3 sets warming people. People that are resting are to perform 15 Slow + Controlled Banded Pull-aparts with a supinated grip.		With two light KBS:
50 Meter Farmer Carry (50 meters each)
50 Meter Front Rack Carry (50 meters each)
50 Meter Asymmetrical Carry (50 meters each)
Then grab remaining gear and complete:
10 Walking Lunges
10 DB KB Snatch
10 Sit ups		Perform 5 Minutes of Box Programming Dynamic Warm-up which will consist of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Then,
Grab Barbells and complete:
3 Power Clean + 2 Front Rack Reverse Lunges (total) + 2 Front Squats
*Add light weight to bar
1 Power Clean + 2 Front Rack Reverse Lunges (total) + 3 Front Squats
Then,
Transfer Bars to Rack and complete:
3 Wide Stance Box Squats – this will then progress to building to work weight.
*Between sets have boxes for Seated Dynamic Box Jumps set-up. Complete 1-2 reps between sets. This will also help prepare the CNS.		Perform 5 Minutes of Box Programming Dynamic Warm-up which will consist of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Then,
Grab Barbells and complete:
3 Power Clean + 2 Front Rack Reverse Lunges (total) + 2 Front Squats
*Add light weight to bar
1 Power Clean + 2 Front Rack Reverse Lunges (total) + 3 Front Squats
Then,
Transfer Bars to Rack and complete:
3 Wide Stance Box Squats – this will then progress to building to work weight.
*Between sets have boxes for Seated Dynamic Box Jumps set-up. Complete 1-2 reps between sets. This will also help prepare the CNS.		WARM UP
10MIN
20
SKILL
20MIN		SKILL
20MIN
21
STRENGTH
20MIN		1) 1 1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00 – Build to a 3RM. 2) Metcon Prep: Power Snatch: 3 x 5, fast touch n go reps with desired metcon weight. Rest 60s. – Strength: Today we are building to a 3RM 1 1/4 Front Squat over the course of 6 sets. The purpose of the 1 1/4 Squat is to provide time under tension, reinforce the bottom position of the squat, and provide a new challenge for Athletes. This was last tested on 10/29/18 so Athletes should have a plan in terms of how they’ll beat their previous max. Once you reach heavier sets (last 3 sets) make sure you are using the full rest interval of 2 minutes.1) Close Grip Floor Press: 3/5 x 4 @75% of 4/26. Rest 90s.
2) Strict T2B/Push-up Warm-up x 5 minutes.

– Strength: Same work as last week with the exception of 5% heavier loading, but for those that did not complete this last week we want them to perform 5 x 5 @70% for all sets. The purpose of this work is time under tension > hypertrophy. These do not have to be "speed sets" and all reps should be "controlled" meaning the eccentric should take roughly 2 seconds with an explosive concentric phase. Remember, the purpose of the floor press to build triceps/lockout as well as provide variation to Athletes. This is the final week of this work.		1) Close Grip Floor Press: 3/5 x 4 @75% of 4/26. Rest 90s.
2) Strict T2B/Push-up Warm-up x 5 minutes.

– Strength: Same work as last week with the exception of 5% heavier loading, but for those that did not complete this last week we want them to perform 5 x 5 @70% for all sets. The purpose of this work is time under tension > hypertrophy. These do not have to be "speed sets" and all reps should be "controlled" meaning the eccentric should take roughly 2 seconds with an explosive concentric phase. Remember, the purpose of the floor press to build triceps/lockout as well as provide variation to Athletes. This is the final week of this work.		1) Wide Stance Box Squat: 3/8 x 3 @55-65% of Back Squat 1RM, every 60s.
– 15” Parallel Box
2) Seated Dynamic Box Jumps: 1/5 x 3, every 60s.
3) Make sure weight is good to go for the Metcon.

– Strength: This is week 2 of our dynamic effort work. All sets should be fast/explosive but executed with perfect technique. If you were here last week add 5% to their box squats, but if not we want Athletes to use 50-60% of their 1RM BACK Squat which was tested recently. We’ll then culminate this work with seated dynamic box jumps. We want Athletes to use a challenging height, but something well within their range – no one should be risking failing or falling with these. If that means they need to use a lower height then they should do so. This work though it may not seem important allows Athletes to utilize fast-twitch muscle fiber – if you don’t use it you lose it! This is important because type 2 fiber aids in gaining lean muscle = improved body composition.		1) Wide Stance Box Squat: 3/8 x 3 @55-65% of Back Squat 1RM, every 60s.
– 15” Parallel Box
2) Seated Dynamic Box Jumps: 1/5 x 3, every 60s.
3) Make sure weight is good to go for the Metcon.

– Strength: This is week 2 of our dynamic effort work. All sets should be fast/explosive but executed with perfect technique. If you were here last week add 5% to their box squats, but if not we want Athletes to use 50-60% of their 1RM BACK Squat which was tested recently. We’ll then culminate this work with seated dynamic box jumps. We want Athletes to use a challenging height, but something well within their range – no one should be risking failing or falling with these. If that means they need to use a lower height then they should do so. This work though it may not seem important allows Athletes to utilize fast-twitch muscle fiber – if you don’t use it you lose it! This is important because type 2 fiber aids in gaining lean muscle = improved body composition.		Strict Wide Grip Pull-ups: 3/4 x 5-6. Rest 90s.
– Perform all sets with one weight or Bodyweight.
– Use ”Fatgripz” if possible
– Beginner: Perform 5 x 5 – partner assisted.		Strength
Oly Skill Work x EMOM 12
Squat Snatch @ 60%
Min 1-4, 3 reps
Min 5-8, 2 reps
Min 8-12, 1 rep

Skill
Gymnastics Skill Work x EMOM 10
Pick 1
– Pull-ups or bar hangs, scap pull ups 3110
– Rope Climb


– Skill #1: Athletes are spending 12 minutes working on the snatch. Keep loads around 60% working 1-3 reps per set. As Athletes progress to 60% they can start with sets of 3 and move to sets 1-2 as they see fit. This is a full squat snatch. Unless a power variation is needed.
– Skill #2: Spend 10 Minutes on either pull-ups or rope climbs. Sets should be small and reinforce good technique.		STRENGTH
20MIN
22
METCON PREP
5-10min		METCON PREP
5-10min
23
METCON
~20MIN		James B (Time)
4 Rounds
15 Power Snatch (75, 55)
15 Burpees Over the Bar

– Metcon: This is a benchmark workout that is intended to challenge Athlete to maintain a near maximal pace for all 4 rounds. For that to happen loading must be light – UB reps for as long as possible. This workout is intended to rely on mainly anaerobic metabolism and rest intervals should be kept as short as possible. This was last tested 1/1/19 – the goal here should be for a small PR of 30-45 seconds. Overall, remember that workouts like this we would rather you go lighter and faster vs. heavier and slower. These "power snatches" should be capable of being muscle-snatched which is why we spent so much time on the muscle snatch in the warm-up today.		0:00-17:00
AMRAP 17:
Increasing Ladder x 1 Rep
Calorie Row
Ball Slams
*Add 1 Rep To Each Movement Every Round

17:00-20:00
Rest

20:00-32:00
AMRAP 12:
1:00 Side Plank (30s L + 30s R)
20 Alternating DB Hammer Curls (10/Side)
20 Banded Tricep Push-Downs (Red Band)
*Rest As Needed Between Movements And Rounds 		Find Your Flow (AMRAP - Rounds and Reps)
AMRAP 18
5/3 Bar Muscle Ups
10 Strict T2B
10 Push-ups
400m Run

Rx: No Bar MU
E: (Strict Knee Lifts) (Box Push-ups)

– Metcon: The goal with this workout is consistency roughly 75% for ALL rounds. People should use the run to recover and keep this running intervals "sustainable." No one should not be hitting failure at any point, Athletes should break sets before they have to. This is another piece to prepare for "Murph" and train oxidative fibers. Strict T2B should be capable of being completed 5-5.		Find Your Flow (AMRAP - Rounds and Reps)
AMRAP 18
5/3 Bar Muscle Ups
10 Strict T2B
10 Push-ups
400m Run

Rx: No Bar MU
E: (Strict Knee Lifts) (Box Push-ups)

– Metcon: The goal with this workout is consistency roughly 75% for ALL rounds. People should use the run to recover and keep this running intervals "sustainable." No one should not be hitting failure at any point, Athletes should break sets before they have to. This is another piece to prepare for "Murph" and train oxidative fibers. Strict T2B should be capable of being completed 5-5.		Metcon (Time)
For time:
400m DBs Farmer Carry (75s,60s)
100 Walking Lunges
300m DBs Farmer Carry
100 Dbl KB Snatches (45s,25s)
200m DBs Farmer Carry
100 Sit Ups
100m DBs Farmer Carry
100 Box Jump & Over (24,20)

Rx: 75 reps of each
E: 50 reps of each(Farmers Carry 55s,45s)(Sub Plate to Overhead (45,25) for KBs Snatches)
*30min time cap		Metcon (Time)
Every 4:00 x 8 Sets
400m Run
2 Rounds Of "Cindy"

1 Round Of "Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats

*score slowest split		Crazy Train (AMRAP - Rounds and Reps)
AMRAP 5
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat
Rx+: (135,95)
Rx: (115, 75)
E: (95, 65)

– Metcon: This is a brutal 5-minute AMRAP for the lower-body. We want Athletes to use a load that is challenging but will allow them to keep moving for the entire 5 minutes. No one should be resting today – complete 1 round – drop the bar and then go again. 100% effort. Remember, it’s only 5 minutes so no one should even have the time to look at the clock.

Crazy Train (AMRAP - Rounds and Reps)
AMRAP 5
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat
Rx+: (135,95)
Rx: (115, 75)
E: (95, 65)

– Metcon: This is a brutal 5-minute AMRAP for the lower-body. We want Athletes to use a load that is challenging but will allow them to keep moving for the entire 5 minutes. No one should be resting today – complete 1 round – drop the bar and then go again. 100% effort. Remember, it’s only 5 minutes so no one should even have the time to look at the clock.

With 10 Minutes on the clock:
Row 1k
With the remaining time AMRAP:
20 Barbell Rows (95, 65)
10 Push Press (95, 65)

Rx+:(115, 75)
L3: (75, 55)
L2: (65, 45)
L1: (55, 35)		A.) Gymnastics Practice
EMOM x 12:
Minute 1: 20-30s Strict T2B Practice
Minute 2: 20-30s HS Hold/Walk
Minute 3: 20-30s L-Sit Hold
Minute 4: 20-30s Strict Dips Practice
*Quality Over Quantity, Don’t Burn Out.

B.) 3 Rounds
15 Toes To Bar
15 Dips
100 Double Unders
In teams of 3 with a running clock:
0:00-15:00 AMRAP:
600 Meter Run
90 Wall balls (20, 14)
180 Double Unders

17:00-32:00 AMRAP:
600 Meter Medball Run (20, 14)
60 DB Hang Power Cleans (50, 35)
120 Air Squats

32:00-42:00, on your own at an easy pace, Recover:
3 Options:
Easy Row
Easy Bike
Easy Jog
*Choose 2 and perform 5 minutes of each.

L3: (40, 30)
L2: (14, 10) (Double Under Attempts) (35, 25)
L1: (10, 8) (Single Unders) (Light DBs)		I Don’t Believe It’s Fair (Time)
In 30min Complete:
Rope Climbs, Accumulate 100'
- Then -
4k Row

E: (40 Ring Rows)(3kRow)
Sub 4k row for 8k Bike.

– Metcon: Work on having perfect rope climb and rowing form keeping effort between 60-70% effort. 		0-10:00
1 Mile Run

10-12:00
Rest

12:00-30:00
AMRAP 18:
20 Ball Slams
20 MB OH Walking Lunges (10/Leg)
40 Russian Twists w/Ball (20/Side)
METCON
~20MIN
24
FINISHER
<10min		Single Leg Banded Hamstring Curls x 5 Minutes Max Reps alternating legs.1a) Banded Facepull-apart: 4 x 15. No rest.
*Hold end range for a 1 count
1b) Banded Pulldowns: 4 x 30. No rest.
*Complete all reps explosively – no pause
*Alternate back and forth until sets are complete.		1a) Banded Facepull-apart: 4 x 15. No rest.
*Hold end range for a 1 count
1b) Banded Pulldowns: 4 x 30. No rest.
*Complete all reps explosively – no pause
*Alternate back and forth until sets are complete.		Single Leg Glute Bridge: 3 x 15 ea. No rest – perform all work on left leg then right leg alternating until all sets are complete.5 Minutes of Worlds Greatest Stretch
5 Minutes of Worlds Greatest Stretch
FINISHER
<10min
25
DAYMONDAY TUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAYDAY
26
DATE5/13/20195/14/20195/15/20195/16/20195/17/20195/18/20195/19/2019DATE
27
ME LowerGPPDE UpperGPPMonostructuralGPPDE LowerGPPME UpperGPPGPPGPPGPP StrengthGPP
28
CrossFitEnduranceCrossFitEnduranceCrossFitEnduranceCrossFitEnduranceCrossFitEnduranceCrossFitEnduranceCrossFitEndurance
29
MOBILITY
5-10MIN		MOBILITY
5-10MIN
30
WARM UP
10MIN		Grab barbells and a jump rope and complete a coach led warm-up of:
50 Single Unders
5 Shoulder Press
10 Bent-over Barbell Rows
40 Single Unders
5 Push Press
10 Bent-over Rows
30 Double Unders or Attempts
5 Push Jerk
10 Bent-over Rows
20 Double Unders or Attempts
5 Hang Muscle Snatch
10 Double Unders
5 Hang Power Snatch
Then,
The remainder of Warm-up take people to rack and warm-up Push Press + Push Jerk + Split Jerk.		1) 3 Rounds
5 Romanian Deadlifts
5 Sumo Stance Romanian Deadlifts
5 Front Squats
5 Back Rack Reverse Lunges each Leg
5 Goodmornings
5 Wide Stance Back Squats
*Rest 40-60s, add light weight.
2) Movement Review		1) Dynamic Line Warm Up
2) Grab barbells and complete:
5 Hang Muscle Cleans
Rest + Review HSPU + scaling options
5 Hang Power Cleans
5 Pull-ups or scaling option		1) W/ a partner
200m Run
Light DBs/KBs: 5 reps of each movement
200m Run
Metcon weight DBs/KBs: 5 reps of each movement
1) W/ a partner
200m Run
Light DBs/KBs: 5 reps of each movement
200m Run
Metcon weight DBs/KBs: 5 reps of each movement
1) Coaches choice, Game
2) Review KB Complex		WARM UP
10MIN
31
SKILL
20MIN		EMOM 10:
ODD Minutes: 20 Iso Dynamic Double KB Rows (total reps)
EVEN Minutes: 20s Handstand Hold

L2: (15s Handstand Hold)
L1: (20s Overhead KB Hold)		Learn the Kettlebell Snatch x 15 Minutes
*This could pop up again in the future

– Skill: We’ll spend 15 minutes today learning the KB Snatch – please make sure to review the video with all progressions before attending. This could pop up again in the future so today is a good opportunity to learn a new movement so it can be executed efficiently down the road.		SKILL
20MIN
32
STRENGTH
20MIN		1) Sumo Rack Deadlift: 5-4-3-2-1+. Rest 2:00
– 1+ = 3-4 sets of 1 up to a 1RM.
– Beginner: Build to a challenging set of 3 if form permits.
2) Warm-up Back Squats & Russian KBS		1) Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1. Rest 90s.
– Build to a moderate weight over the course of 10 sets.

– Strength: Today we are building to a moderate set of 1 push press + 1 push jerk + 1 split jerk. The goal isn’t necessarily to hit a max – just 3 challenging sets. This work has two purposes: 1) Provide variance to our overhead work in which Athletes will be able to refine their dip and drive phase 2) Build to a challenging, but technically proficient set. All sets should look as good as the one before and for many technique should actually improve as they build in weight and their body gets warm. Ending on 80%-85% of 1RM push press today is a good goal. There should be NO missed sets. Even beginners should benefit today – they’ll simply use one load across all sets or add weight if form permits.		1) Wide Stance Box Squat: 3/6 x 3 @60-70% of Back Squat 1RM, every 60s.
– 15” Parallel Box
2) Warm-up all Metcon Movements

– Strength: This the final week of Wide Stance Box Squats. All sets should be fast but executed with perfect form.Remember, the purpose with these is to develop the posterior chain, develop force out of the hole and ingrain good movement patterns. For more information on the Box Squat make sure to read this article here. https://boxprogramming.com/box-squat/		1a) Inverted Rows, Supinated Grip: 1/3 x 12. Rest 30s.
1b) Slight Decline DB Neutral Grip Bench Press: 1/3 x 12. Rest 30s.
– Elevate a Bench on 45# plate
– Done with palms facing in (neutral) grip

– Strength: Today’s work should challenge the upper-body for all sets, but be executed as strict as possible. Athletes should take 1 set of each to figure the correct positioning for the inverted rows and correct weight for the DB Bench Press. This work should elicit a nice pump of the biceps and triceps and complement today’s work.		15min, Teach KB Snatch
https://youtu.be/8572aEEUno0
STRENGTH
20MIN
33
METCON PREP
5-10min		2) Warm-up T2B + Renegade Rows + Hang Power Snatch
METCON PREP
5-10min
34
METCON
~20MIN		”Tombstone”
For time:
30 Back Squats (225, 155)
50 Russian KBS (70, 53)
30 Calorie Bike (24 Calories ladies)

Rx+:(275, 185) (88, 70)
L3: (185, 125) (53, 35)
L2: (155, 105) (45, 30)
L1: (135, 95) (35, 25)
*Alternate Option for Air Bike:
400m Run
40/34 Calorie Row
30/24 Calorie Ski Erg
8:00 Cap		AMRAP 15
15 Calorie Bike
15 DB Renegade Rows
15 DB Floor Press

*Rest 3:00

AMRAP 15
15 Sit-ups
15 Wall Balls (20/14#)
Wild Child (AMRAP - Rounds and Reps)
AMRAP 15
40 Double Unders
30 DB Renegade Rows (50,35)
20 Hang Power Snatch (95,65)
10 T2B
5/2 Muscle Ups

Rx:(50,35)(75,55)(No MUs)
E: (35,25)(DUB Attempts)(65,45)

– Metcon: Today’s workout is meant to challenge your shoulder and core endurance and executed at around 75% effort. This means we want Athletes to keep their effort consistent, even if that means going slower than they plan. Loading is meant to be light today – Athletes should go lighter than they think if they have any doubts.		Metcon (AMRAP - Rounds and Reps)
7 x AMRAP 3:
10 DB Hang Clean + Jerk (5L/5R)
10 Plank Up-Downs (5/Arm)
10 Goblet Box Step-Ups (5/Leg)
Rest 1:30 Between Rounds

*Score lowest rds + reps in 3min		EMOM 10:
ODD Minutes: 15 Air Squats
EVEN Minutes: 15 Burpees

L2: (10 Reps of each)
L1: (10 Reps of Air Squat) (6-8 Reps of Burpees)		 AMRAP 12
Increasing Ladder x 2 Reps
DB Thrusters
*After Each Round Complete A 200m Run

Flow
2 Thrusters + 200m Run
4 Thrusters + 200m Run
6 Thrusters + 200m Run
Etc...Until 12:00 Expires

*Rest 3:00

4 Rounds
45s Hollow Hold
15s Rest
45s Max Empty Barbell Curls
15s Rest
45s Max Banded Pull-Aparts
1:15 Rest
Every 4:00 x 5 Sets:
5 High Box Jumps (30, 24)
10 Back Rack Reverse Lunges (185,125)
100 Ft. Heavy 'Fat Grip' Farmer Carry
*score slowest split

– Metcon: Today’s metcon is a mix of explosive work, unilateral, and core work. This should be more of a quality over quantity piece – we want Athletes to challenge themselves with the height for box jumps – these should be done for explosiveness, not cycle rate and done stepping down on each rep. Plyometrics is the best tool we have to develop explosive strength and train fast twitch muscle fibers – important for Athletes of ALL abilities. For more info check this article out here. For the back rack lunges these should be a heavyweight but capable of being done UB – These should be done out of a rack (Athletes can partner up if needed.) For the farmer carries these should be as heavy as possible and a ’hard’ 100 feet. Overall, this workout should give Athletes enough rest to execute each round with perfect technique and allow them to challenge themselves with all elements.		Metcon (Time)
For time:
9-8-7-6-5-4-3-2-1
Hang Power Cleans (135,95)
Kipping HSPU
*200 Meter Run after each set

Rx: (115,75)
E: (95,65)(DB Seated Press)
*20:00 Cap

– Metcon: Done first today – today’s metcon is meant to once again challenge Athletes grip, barbell cycling ability – the 200-meter run between rounds is meant to provide built-in recovery so Athletes should not try to push their run intervals. All sets of Hang Power Cleans and HSPU should be capable of being done in 1-2 sets. This workout should resemble an 80% pace, but the run should be completed around 50-60% effort – again we want to clear lactate during the running sets and allow Athletes to remain efficient. The time cap should allow everyone to finish today.		5 Rounds
5 HSPU
10 Heavy Dbl KB Deadlifts
15 DBs Hang Power Clean
200m Run		Painstorm XV (Time)
7 Rounds
10 Man Makers
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell Snatches (15 per side)
40 Single-Arm Overhead Lunges (20 per side)
50 Dumbbell Swings

Rx+: Solo 5 Rounds (35s,25s)
Rx/E: Teams of 2, 7 Rounds (50s,35s)
*40min strict time cap for all levels
If short on DBs: Partners can share DBs w/ another team(s) by completing KB deadlifts, snatches, lunges and swings. Using the DBs only for the Man Makers


– Metcon: It is HIGHLY RECOMMENDED that Athletes work in teams today and split work evenly – one person works for 30s or a rep count and then the other partner works for 30s or a rep count. The resting person should be ready to complete the next interval to minimize transition time. All work should be completed at a fast pace today. Nothing should slow Athletes down today – we are looking for NON-STOP work by each Athlete in a team. Overall, this workout is meant to challenge Athletes, but not in a way that they’ll have a chance of redlining.		Painstorm XV (Time)
7 Rounds
10 Man Makers
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell Snatches (15 per side)
40 Single-Arm Overhead Lunges (20 per side)
50 Dumbbell Swings

Rx+: Solo 5 Rounds (35s,25s)
Rx/E: Teams of 2, 7 Rounds (50s,35s)
*40min strict time cap for all levels
If short on DBs: Partners can share DBs w/ another team(s) by completing KB deadlifts, snatches, lunges and swings. Using the DBs only for the Man Makers


– Metcon: It is HIGHLY RECOMMENDED that Athletes work in teams today and split work evenly – one person works for 30s or a rep count and then the other partner works for 30s or a rep count. The resting person should be ready to complete the next interval to minimize transition time. All work should be completed at a fast pace today. Nothing should slow Athletes down today – we are looking for NON-STOP work by each Athlete in a team. Overall, this workout is meant to challenge Athletes, but not in a way that they’ll have a chance of redlining.		KB Complex From Hell (Time)
20 Minutes on the clock with 1 Kettlebell:
10 Single Arm Russian Swings Right
10 Single Arm Russian Swings Left
8 Single Arm KB Rows Right
8 Single Arm KB Rows Left
6 Single Arm KB Thrusters Right
6 Single Arm KB Thrusters Left
4 KB Front Rack Forward + Reverse Lunges Right
4 KB Front Rack Forward + Reverse Lunges Left
2 Turkish Get-ups Right
2 Turkish Get-ups Left
*Rest as needed between rounds + movements

Rx+: (55,35)
Rx: (45,25)
E: (35,15)


– Metcon: This KB complex will likely surprise your athletes. I’d recommend ALL coaches try one full round of this before coaching their class with a KB weight of their choice. Athletes should experiment with different weight choices ahead of time. If you can get through 1 full round without putting the weight down, you deserve some praise. You can rest as needed between rounds.		“Reverse Jerry”
For Time:
2,000m Row
1 Mile Run
2,000m Row
METCON
~20MIN
35
FINISHER
<10min		Banded Triceps Complex
– Supinated Grip Pushdown (median head of triceps) x 90s Max Reps
– Neutral Grip Pushdown (lateral head of triceps) x 90s Max Reps
– Overhead Extension (all three heads + anconeous) x 90s Max Reps		5 Minutes of Parasympathetic BreathingBanded Facepull-aparts: 5 Minutes of Max Reps. Rest as little as possible.
*Every time you stop complete 10 second hollow hold		10 Minutes of "Recovery" work. Options include:
– easy row
– easy jog
– easy bike
*10 minutes without stopping at a conversational pace		10 Minutes of "Recovery" work. Options include:
– easy row
– easy jog
– easy bike
*10 minutes without stopping at a conversational pace		FINISHER
<10min
36
DAYMONDAY TUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAYDAY
37
DATE5/20/20195/21/20195/22/20195/23/20195/24/20195/25/20195/26/2019DATE
38
ME LowerGPPDE UpperGPPMonostructuralGPPDE LowerGPPME UpperGPPGPPGPPGPP StrengthGPP
39
CrossFitEnduranceCrossFitEnduranceCrossFitEnduranceCrossFitEnduranceCrossFitEnduranceCrossFitEnduranceCrossFitEndurance
40
MOBILITY
5-10min		MOBILITY
5-10min
41
WARM UP
10min		Box Programming Lower Body Warm-up
BP Lower Warm-up Consists of:
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)		1: Dynamic Line Warm Up
2: Movement Review & Variations		1: Dynamic Line Warm Up
2: Movement Review & Variations		1: AMRAP 8
100 Meter Run
10 KBS (LIGHT)
10 Goblet Squats
10 Abmat Sit-ups
2: Worlds Greatest Stretch x 20s each pose		1: AMRAP 8
100 Meter Run
10 KBS (LIGHT)
10 Goblet Squats
10 Abmat Sit-ups
2: Worlds Greatest Stretch x 20s each pose		WARM UP
10min
42
SKILL
20min		SKILL
20min
43
STRENGTH
20min		1) Ultra Wide Stance High Box Squat: 3/6 x 4. Rest 2:00
– use a moderate load for all sets
– Focus on perfect technique
2) Glute Hip Thrust: 3/5 x 6-8. Rest 90s.
3) DB 1 1/4 Split Squats: 1/3 x 8 ea. Rest 60s.
4) Serratus Crunch: 4 x 10. Rest 60s.

– Strength: Today we have several variations to train the posterior as well as the anterior chain. We’ll review each movement before we let Athletes go to work. The focus is: to feel the correct muscles working, get a great pump, and to be challenged while still focusing on quality of movement. Overall, this is a strength-only day that will likely challenge Athletes MORE than a strength/metcon day. Again, less emphasis on load today and more emphasis on taxing the correct musculature. Here’s a breakdown how things should go:
– Box Squats: Moderate weight for all sets – challenging, but executed with perfect form – using 16-18" Box (slightly above parallel.) http://tiny.cc/BoxSquat
– Glute Hip Thrust (or Glute Bridge if using a bench is not an option) – 5 challenging sets that allow people to squeeze glutes hard at the top http://tiny.cc/GluteThrust
– 1 1/4 Split Squats: These should be light and naturally suck – warm-up set for these is not included but people should try a few reps before grabbing the desired weight. Go light! http://tiny.cc/1_25SS
– Serratus crunch: challenging, but no one should be hitting failure – perform with no weight if needed. http://tiny.cc/Serratus		1a) Push-ups: 3 x submax. No rest.
Scaling:
– Box Push-ups or Box Dips
1b) Strict Chin-ups: 3 x submax. Rest 2:00
Scaling:
– Partner Assisted Chin-ups
*Denote total reps accumulated for each		1) Front Box Squat: 10 x 2 @50-60% of Front Squat, every 60s.
– Wider than normal Squat Stance
– Parallel box (same used for back Box Squats)
2) Deadlifts: Work up to Metcon Weight performing set of 3 touch n go. Rest 60s.		24 Heroes In 24 Hours

http://crossfitmainline.com/2019/05/23/friday-5-24-19-crossfit/		24 Heroes In 24 Hours

http://crossfitmainline.com/2019/05/23/friday-5-24-19-crossfit/		24 Heroes In 24 Hours

http://crossfitmainline.com/2019/05/23/friday-5-24-19-crossfit/		24 Heroes In 24 Hours

http://crossfitmainline.com/2019/05/23/friday-5-24-19-crossfit/		STRENGTH
20min
44
METCON PREP
5-10min		METCON PREP
5-10min
45
METCON
~20min		AMRAP 30
200m Run
200m Farmers Carry
30 DB Strict Press (15 ea. side)
30s Handstand Hold
40 Alt. DB Snatch
40s RKC Plank
50 Box Jumps
50 Air Squats
60s Holding Your Breath (just kidding :)
AMRAP 12:
12 Burpees
9 Single Arm DB Hang Power Snatch each arm (50, 35)
6 Single Arm DB Push Press each arm (50, 35)
Rest 60s

L3: (45, 30)
L2: (35, 25)
L1: (30, 20) (7 Burpees per round)		AMRAP 20
Increasing Ladder x 1 Rep:
Calorie Bike
Push-Ups
*Add 1 Rep To Each Movement Every Round

**Coaches Choice Cashout
PAINSTORM XXIV (AMRAP - Reps)
100 meter Run
50 Burpees
200 meter Run
100 Push-Ups
300 meter Run
150 Lunges
400 meter Run
200 Air Squats
300 meter Run
150 Lunges
200 meter Run
100 Push-Ups
100 meter Run
50 Burpees

Rx+: 30min AMRAP
Rx: 1/2 reps, 30min AMRAP
E: Teams of 2, 1/2 Reps, 30min AMRAP
*all variations will run the listed distances

– Metcon: Today’s AMRAP is meant to be hard-work, but work that Athletes can move efficiently at a consistent pace for 30min. Pacing should be around 75%. This 75% will be largely aerobic though seeing that the nature of the work is quite different than tomorrow’s Metcon. We want Athletes to be smart, but push yourself to stay with the standard they set for each movement. Start looking forward to "Murph" which is less than a week away.		PAINSTORM XXIV (AMRAP - Reps)
100 meter Run
50 Burpees
200 meter Run
100 Push-Ups
300 meter Run
150 Lunges
400 meter Run
200 Air Squats
300 meter Run
150 Lunges
200 meter Run
100 Push-Ups
100 meter Run
50 Burpees

Rx+: 30min AMRAP
Rx: 1/2 reps, 30min AMRAP
E: Teams of 2, 1/2 Reps, 30min AMRAP
*all variations will run the listed distances

– Metcon: Today’s AMRAP is meant to be hard-work, but work that Athletes can move efficiently at a consistent pace for 30min. Pacing should be around 75%. This 75% will be largely aerobic though seeing that the nature of the work is quite different than tomorrow’s Metcon. We want Athletes to be smart, but push yourself to stay with the standard they set for each movement. Start looking forward to "Murph" which is less than a week away.		”Fool in the Rain”
For time:
30-20-10
Wall balls (20, 14)
21-15-9
Deadlifts (225, 155)

Rx+:(275, 185) (30, 20# Medball)
L3: (185, 125)
L2: (14, 10) (155, 105)
L1: (10, 8) (135, 95)
10:00 Cap		10 Rounds
10 MB Sit-Ups
10 Ball Slams
10 Calorie Bike Sprint
*Rest 1:1 Between Rounds. HARD Efforts
OPT1: Metcon (Time)
If you are performing Murph on Monday, complete:
5k Active Recovery Row
*Every 5 Minutes complete:
30s Elbow Plank
30 Single Unders
30 X-Band Walks (15 right/15 left)
OPT2: Metcon (Calories)
5 Rounds
1:00 Bike Calorie
1:00 Double KB Front Rack Hold (55,35)
1:00 Back Squats (45,35)
1:00 RKC Plank
2:00 Rest
*Score total cals		OPT2: Metcon (Calories)
5 Rounds
1:00 Bike Calorie
1:00 Double KB Front Rack Hold (55,35)
1:00 Back Squats (45,35)
1:00 RKC Plank
2:00 Rest
*Score total cals		METCON
~20min
46
FINISHER
<10min		5 Minutes of Static StretchingBP Bodybuilding Complex:
DB Hammer Curls x submax reps each set of DBs
*Between each set complete 15 DB Rolling Triceps Extensions		BP Bodybuilding Complex:
DB Hammer Curls x submax reps each set of DBs
*Between each set complete 15 DB Rolling Triceps Extensions		5 Minutes of Global Foam Rolling
5 Minutes of Parasympathetic Breathing		FINISHER
<10min
47
DAYMONDAY TUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAYDAY
48
DATE5/27/20195/28/20195/29/20195/30/20195/31/2019DATE
49
ME LowerGPPGPPGPPME UpperGPPGPPGPPDE LowerGPPGPPGPPGPP StrengthGPP
50
CrossFitEnduranceCrossFitEnduranceCrossFitEnduranceCrossFitEnduranceCrossFitEnduranceCrossFitEnduranceCrossFitEndurance
51
MOBILITY
5-10min		MOBILITY
5-10min
52
WARM UP
10min		1: Run 400 Meters as a group
2: Review scaling options
3: 2 Rounds
3 Pull-ups or scaling option
6 Push-ups or Box Push-ups
9 Air Squats		1: Run 400 Meters as a group
2: Review scaling options
3: 2 Rounds
3 Pull-ups or scaling option
6 Push-ups or Box Push-ups
9 Air Squats		1: 5min foam rolling
2: W/ a Band
20 Walking Lunges
20 Hollow Rocks
20 Scorpions (total)
20 X-Band Walks Left
20 X-Band Walks Right
20 Banded Goodmornings		1: 5min foam rolling
2: W/ a Band
20 Walking Lunges
20 Hollow Rocks
20 Scorpions (total)
20 X-Band Walks Left
20 X-Band Walks Right
20 Banded Goodmornings		Warm-up
1: Alternating Tabata:
1a) Single Unders
1b) OH Plate Hold
2: 10-8-6-4
GTOH with a plate
Walking OH Plate Lunges (total reps)
Abmat Sit-ups
3: Run 200 Meters		Warm-up
1: Alternating Tabata:
1a) Single Unders
1b) OH Plate Hold
2: 10-8-6-4
GTOH with a plate
Walking OH Plate Lunges (total reps)
Abmat Sit-ups
3: Run 200 Meters		AMRAP 7 at a slow pace:
8 DB Bench Press (alternate position each round i.e. neutral grip, pronated grip)
8 Double DB Rows
16 Banded Pull-aparts (alternate between supinated and pronated grips)
16 Banded Pushdowns
Then,
Review Close Grip Bench Press
Review Ring Pull-ups
*Split group in half. Half will perform CG Bench first and the other half will perform Ring Pull-ups First		WARM UP
10min
53
SKILL
20min		SKILL
20min
54
STRENGTH
20min		1) Front Box Squat: 3/10 x 2 @55-65% of Front Squat, every 60s.
– Wider than normal Squat Stance
2) Standing High Box Jumps: 2/8 x 2, at a challenging height, every 60s.
3) Warm-up Light Power Cleans & Bar Facing Burpees		1: Close Grip Bench (8-6-4-2. Rest 90s.)
Strength
2: Ring Pull-ups: 4 x 5. Rest 60s.
Rx+: add weight
Rx: Bodyweight
E: Partner Assisted
3a: Barbell Rows: 4 x 10. Rest 30s.
3b: Banded Triceps Pushdowns: 4 x 15. Rest 30s.
4: DB Lateral Raises: 3 x 15. Rest 60s.

– Strength: Today we are performing upper-body work with the close grip bench press in which we are building to a challenging set of 2 and ring pull-up which we are performing 3 challenging sets. Athletes that are performing these weighted should perform at least 1 warm-up set to figure out the weight they’ll be using across all sets. Today you’ll split your group in half (unless you have a small group) with half the group performing close grip bench first and the other half performing ring pull-ups – the order does not matter today as this work is antagonistic. We’ll then finish with assistance work for the biceps, triceps, and deltoids.		STRENGTH
20min
55
METCON PREP
5-10min		METCON PREP
5-10min
56
METCON
~20min		Memorial Day Monday hours:
Ardmore: 7:30a, 8:30a(b), 9:30a(b)
Wayne: 8:30a(b), 9:30a(b)
*b - babysitting available

”Murph”
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Rx+:(Wear a 20/14# Weighted Vest)

E Metcon:
For time:
1 Mile Run
5 Rounds of:
10 Pull-ups
12 Push-ups
15 Air Squats
Then,
1 Mile Run
Memorial Day Monday hours:
Ardmore: 7:30a, 8:30a(b), 9:30a(b)
Wayne: 8:30a(b), 9:30a(b)
*b - babysitting available

”Murph”
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Rx+:(Wear a 20/14# Weighted Vest)

E Metcon:
For time:
1 Mile Run
5 Rounds of:
10 Pull-ups
12 Push-ups
15 Air Squats
Then,
1 Mile Run
Metcon (Time)
"Murph Recovery"
5 Rounds
20 Band Resisted Russian KBS (AHAP)
20/18 Calorie Bike
Rest 1:2 (rest twice as long as it took)
- Then -
8 Rounds of:
30 Yard Front Rack KB Carry. Rest 60s.
- Then -
10 Minutes of "Recovery"
Row, Bike, Jog at a sustainable/easy pace.

*40min time cap, including "recovery"
*Athletes will rest 2:1 between metcons
* Score = time of 16 Rounds		5 Rounds
20 Band Resisted Russian KBS (AHAP)
20/18 Calorie Bike
Rest 1:2 (rest twice as long as it took)
- Then -
8 Rounds of:
30 Yard Front Rack KB Carry. Rest 60s.
- Then -
AMRAP 10
200m Run w/ Plate
2,4,6,8,10 Burpees to a plate
*increase by 2 burpees every rd.

*40min time cap, including "recovery"
*Athletes will rest 90a between metcons
* Score = time of 16 Rounds		Rowing Annie (Time)
50-40-30-20-10
Cal Row
Dubs
Sit-ups

Endurance: x2 Single Unders


– Metcon: Today’s piece the challenge is to maintain consistent output across all rounds. All work should be capable of being completed close to UB for the duration. That means you should be choosing a row split that is sustainable for all rounds.		Metcon (AMRAP - Rounds and Reps)
With a running clock:
0:00-10:00, AMRAP
Row 250 Meters
15 Abmat Sit-ups
50 Double Unders
Rest 30s between Rounds

12:00-20:00, AMRAP
Row 250 Meters
15 GTOH with a plate
100 Single Unders
Rest 30s between rounds

22:00-28:00, AMRAP
Row 250 Meters
10 Walking OH Lunges w. plate
50 Jump Rope, Single Leg jumps		”Tugboat”
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees

L3: (95, 65)
L2: (75, 55)
L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)
10:00 Cap		Are you ready for the sequel... (AMRAP - Reps)
AMRAP 3
400m Sprint
Max Bench Press (BW)
- Rest 3min -
AMRAP 3
400m Sprint
Max Bench Press (1/2 BW)

*score total bench press reps
Rx: (3/4 BW, 1/3 BW)
E: (1/2 BW, 1/4 BW)

– Metcon: Today we are finishing with max effort conditioning and upper body work. The goal is to have 60-75s on bench press. Athletes should be able to complete 3-5 reps unbroken.		Metcon (Weight)
5 Rounds
1:00 Bike Calorie
1:00 Weighted Planks
1:00 Back Squats, from Rack
1:00 Front Rack Hold, from Rack
1:00 Plank Up-Downs
1:00 Rest
*score weight used on barbell		METCON
~20min
57
FINISHER
<10min		5 Minutes of Parasymphathetic Breathing
Then,
Eat lots of food =)		5 Minutes of Parasymphathetic Breathing
Then,
Eat lots of food =)		100 Reps each of:
– Single Leg Banded Hamstring Curls
– Banded Facepull-aparts		100 Reps each of:
– Single Leg Banded Hamstring Curls
– Banded Facepull-aparts		Worlds Greatest Stretch x 30s each pose.5min Static StretchingFINISHER
<10min
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