3 sets as easy warm-up:
5/side half-kneeling bottoms up KB press
1-3 dead hang to inverted w/controlled descent
:05-:10/side bottom of pistol hold
15/10 Assault Bike calories – increase effort set-to-set
+
20:00 for quality/efficient reps, big sets of gymnastics are more important than total rounds accumulated:
200m run
max unbroken strict pull-ups, change grips set-to-set
.3 mile Assault Bike w/no arms
max unbroken strict handstand push-ups
+
3 sets:
15m/side heavy 1-arm DB overhead carry
:30 rest
30m med ball bear hug carry
:30 rest
:15 table hold
:30 rest
30m heavy Farmer’s walk
:90 rest
3 rounds not for time:
8 DB Cuban presses
8 band pull-aparts
8 band passthroughs
:10-:20 handstand hold or 5-10m handstand walk if proficient
3 seated box jumps w/emphasis on aggressive hip extension rather than actual box height
A. Halting snatch pull, 6-8 x 1 @ 90-100% snatch max w/pause just below knees); begin a rep every :90
B. Clean-grip deadlift, 8 x 2 @ clean max, 11X1; begin a set every :60
+
4 sets even:
9 burpee box jump-overs, 24/20
21 row calories
9 burpee box jump-overs, 24/20
2:00 walk rest
+
3 sets:
:10-:20/side star plank
5/side 1-leg hip extensions
2 rounds of(1/side Turkish get-up w/windmill @ top + :10/side star side plank + :60 row/bike/ski easy or 200m jog)
Every :90 for 12:00 (4 sets of each)
1st: 8 alternating DB reverse lunges, as heavy as possible
2nd: :30 plank walk outs
+
AMRAP in 10:00 (this little guy shows up a few times every year and is a great way to gauge your overall progress in CrossFit – make your reps perfect and record your score to have something to compare next time):
10 toes-to-bar
20 wall balls
40 double-unders
+
5:00-10:00 coach-led mobility work
2 rounds as warm-up of [5 overhead squats @ 31X1 + :05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang) + 200m jog or row or bike or ski erg]
Every :90 for 12:00 (4 sets of each):
1st: 2 halting snatch-grip deadlifts – :01 pauses just off ground & just below knees on way up, :03 descent
2nd: 5-6 seated DB Arnold presses, 11X1
+
Every 3:00 for 12:00 (4 sets) @ high effort:
21/15 row calories
15 Russian kettlebell swings, moderate unbroken
9 perfect push-ups or handstand push-ups, 10X1 – stick to the tempo w/a pause @ the top
+
5:00-10:00 mobility work – coach-led
3 rounds as warm-up w/empty bar:
5 muscle cleans
5 front squats
5 thrusters
5 good mornings
1-2-3-4-5-6-7-8 for completion/quality movement (cut to 1-2-3-4-5-6 if these are tough):
Strict pull-ups
Strict ring dips
+
A. Overhead squat, 2-2-2 @ 90% effort, 20X1 – solid position over load again, these are still not maximal efforts, keep everything crisp; rest as needed
B. Back squat, 2-2-1-1-1 building to a heavy single – doesn’t have to be a max or PR attempt, but if you know it’s there get it, 20X2; 2:00-3:00 rest
+
AMRAP in 8:00:
1 mile Assault Bike
15 front squats (from the ground), 185/125
400m run
max squat cleans in remaining time, 185/125
