10:00 easy walk, bike, row, jog
+
10:00 easy snatch, clean, or jerk tech work – anything works for this as far as a barbell or broomstick/pvc or even no equipment if working on split jerk tech (drop FAST from standing to the bottom of the split catch, think of landing in a lunge w/the back knee about 6″ off the ground, front foot out far enought that the shin in vertical)
+
3-5 rounds @ easy effort:
1st handstand hold/walk progression
2nd handstand hold/walk progression
3rd handstand hold/walk progression
(so pick 3 different progressions and cycle through 3-5 rounds, lots of options – 1/4 turnout from wall-facing handstand hold, lateral handstand walk against wall, offset handstand hold against wall, cartwheel, forward roll, feet-elevated back bridge hold, pike-position single-arm hold, handstand hold against band w/alternating leg kicks, tripod, wall walks, etc.)
+
20:00 slow jog, bike, or row

notes: continued emphasis on improving the skills you’re working on (rather than making this feel like a tough workout)

3 rounds as warm-up:
5 scap push-ups
10 alternating hip internal rotations
:30 hollow hold
+
4-5 sets:
3-6/side rear foot elevated split squats, 50X0
:30-:60 rest
3-6/side single-arm bent-over rows, 21X2
:30-:60 rest
3-6 very light (even unweighted works!) Jefferson curls, 4141
:30-:60 rest
3-6/side single-arm shoulder-to-overhead (Z press, standing press, push press, jerk), dips, or handstand push-ups if already proficient – any press other than horizontal (so no push-ups or bench if possible), 21X2
:30-:60 rest
+
10:00-20:00 walk cool-down

notes: another slow tempo session to balance out Sat’s rep volume… still a big range in sets, reps, and rest between movements to allow for varied equipment access, so if you just have a light DB/KB or band, perform the higher end of reps w/the lower end of rest or slow down the movements even more, while those with heavier loads should go with lower reps and possibly longer rest… if you just have a barbell then make the upper body work bilateral… final note, if you’re capable of incremental loading, try to go a bit heavier than last week

3 set as warm-up:
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
+
5:00 dynamic mobility work (pick a few from our usual Sat warm-ups – lunge, bear crawl, high knees, butt kicks, carioca, etc.)
+
30:00 @ 75-85% effort:
1 mile run
10 rounds of [5 pull-ups + 10 push-ups + 15 air squats]
*continue subbing any upper body rowing movement if no pull-up bar access, ideally something that’s roughly as challenging for you as pull-ups
+
10:00-20:00 easy walk cool-down

notes: bump in time domain of actual work, bump in run volume for most, and no built-in rest this week… that said, this is not a AMRAP – 75-85% effort implies a pace that is sustainable for a longer period of time than the 30:00 of work, you should be able to walk away from this in relative comfort… final note – if you have a vest and plan to wear it for Murph, this sub-max effort session is a great time to begin using it (if you haven’t already)

3 sets as warm-up:
10 alternating hip internal rotation to tall split kneeling
:30 table hold

10:00 to build to a near-max standing broad jump or vertical jump – whichever you didn’t do last week OR if you have access to heavy loading build to a tough single power snatch or power clean (whichever you didn’t do last week)
+
Every :60 for 10:00 (10 sets):
6-8 Russian kettlebell swings, alt DB snatches or hang cleans, very light hang power cleans or hang power snatches, or box jumps
6-8 sit-ups w/fingertips touching temples throughout
+
3-5 sets:
3/side 3-way straight-leg raises w/:01 pause @ top of each position
:30/side plank
rest as needed throughout, eemphasis is on quality
+
3:00-5:00/side single-leg static back

notes: intentionally “easy” day, emphasize quality movement throughout and enjoy the lower intensity between Wed’s couplet and tomorrow’s Murph Prep… EMOM should leave plenty of rest each minute (at least :30, adjust reps to the low end of the range to ensure that happens)… 3-way raises will be pretty challenging for some, enjoy!

3 rounds for completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30 relaxed hang from bar/tree/door frame (be careful, choose wisely) if you have one…
+
4-8 sets cyclical aerobic work of choice, outside if at all possible:
2:00 easy
:60 rest

notes: anything works here for the aerobic work – walk/rest, jog/walk, row, ski, swim, bike (you know, maybe even a real one!), etc.

3 rounds easy as warm-up:
5 glute bridge to sit-up
10 alternating toe touches from plank
20 single-unders if you have a rope or 30 jumping jacks
*slow & controlled for the 1st 2
+
For time w/15:00 cap:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
+
3 sets of each:
10-15 goblet/front/dual DB squats, 22X0
10-15 band pull downs, 10-15 scap pull-up, 15-30 band pull-aparts, :30-:60 2-arm hang, 10-15 bent-over band rows (different variation than Mon) or :30-:60 supine plank or table hold
:90-2:00 rest
+
10:00-20:00 easy mobility

notes: starting with the for time piece today, a pretty classic couplet for week 2 of CrossFit’s Outside the Box Fundraiser, will be a breather if your DUs are solid, and more of an emotional battle if not… take your time to fully recover from that before hitting the squat/upper pull work