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
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5:00-10:00 coach-led mobility work
3 rounds as warm-up:
5 light kang squats, 4011
10 unweighted hip extensions, 10X1
200m run – increase pace round-to-round
A. Overhead squat, 5-5-5, 20X1 – solid position over load, these are not maximal effort, make it comfortable; rest as needed
B. Back squat, 3-3-3 building so last triple is heavy, 20X2; 2:00-3:00 rest
C1. Strict pull-ups, 2-1-1 weighted and/or CTB if possible, 31X0; :60 rest
C2. Strict ring dips, 2-1-1 weighted if possible, 20X1; :60 rest
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10:00 w/emphasis on unbroken movement & quality/position/tempo over absolute speed:
3 strict pull-ups + 3 CTB pull-ups + 3 toes-to-bar (goal is unbroken sets)
9 push-ups, 10X1
15m DB walking lunges, 50/35/hand @ shoulders
45 double-unders
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 20:00 in teams of 2, alternating completed stations:
Station 1: 30 double-unders + 10 wall balls
Station 2: 200m run OR 250m row
Station 3: 10 toes-to-bar + 10 push-ups OR 15 sit-ups + 10 push-ups
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5:00-10:00 coach-led mobility
3 rounds not for time:
5 tall box jumps
10 glute-ham sit-ups
15m walking lunge
Every :60 for 15:00 (10 total sets, 5 of each):
Sets 1-5: 3 high hang power cleans, light
Sets 6-10: 2 hang power cleans from just below the knees, moderate
Sets 11-15: 1 power clean, tough
+
AMRAP in 20:00 in teams of 2, alternate completed stations:
Station 1: 10 handstand push-ups + 10 toes-to-bar OR 10 push-ups + 10 toes-to-bar
Station 2: 200m run
Station 3: 10 deadlifts @ 185/125 + 10 box jumps w/step-down, 24/20
+
Not for time:
Accumulate 2:00 in tuck (knees bent) L-sit on parallettes
2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m run)
A. Back squat, 2-2-2, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 8-8-8, 20X1 – fewer reps, select a more challenging set-up; begin a set every 2:00
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For time w/10:00 cap:
20 toes-to-bar or anchored sit-ups
30m DB walking lunges (DBs on shoulders) – select a challenging weight that is do-able unbroken for at least the first 30m
400m run
30m DB walking lunges
20 toes-to-bar or anchored sit-ups
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
6 kang squats, start w/empty bar and add a bit set-to-set
6 hip extensions, 2020
200m run – increase pace round-to-round
A. Overhead squat, 3-3-3, 33X1 – solid position over load; rest as needed
B. Back squat, 2-2-1-1 building so last single is only 90% effort (not a max) – but ideally heavier than last week’s 90% double, 30X1; 2:00-3:00 rest
C1. Strict pull-ups, 3 x 3-4 (CTB and/or weighted if you can hit 4 @ perfect tempo), 31X0; :60 rest
C2. Strict ring dips, 3 x 3-4 (same deal, add load if 4 @ tempo is there), 20X1; :60 rest
+
AMRAP in 10:00 w/quality movement/position/tempo over absolute speed:
4 strict toes-to-bar, 2110
6 med ball or sand bag bear hug alternating reverse lunges
8 push-ups, 20X1
150m ski erg or 200m row or 200m run