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
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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
2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m jog)
A. Front squat, 5-5-5 all tough, 22X1; begin a set every 2:30
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3 sets:
:30 strict pronated pull-ups (band assisted if needed today)
:30 rest
:30 jumping switch lunges OR :30 alternating box step-up @ 24/20 – smooth/controlled reps either way
:30 rest
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For time:
50 row/bike/ski calories
50 wall balls, 20/14
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5:00-10:00 coach-led mobility work
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
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Front squat, 8:00 (includes warm-up – no loading the barbell before the 8:00 begins) to build to a heavy single
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5 rounds for quality reps:
:30 DB renegade rows (1 = 1 push-up + 1/side DB row while in a solid plank position)
:30 rest
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AMRAP in 7:00:
3 thrusters – your choice either barbell or DBs, select loads that allow for at least the rounds of 3/6/9 to be do-able unbroken without much difficulty
3 pull-ups
6 thrusters
6 pull-ups
9 thrusters
9 pull-ups
and so on…
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5:00-10:00 coach-led mobility
3 sets as easy warm-up:
200m easy jog
10/side plank rotations
5-10 hip extension, 2020
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10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
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A. 1 squat clean + 1 hang squat clean from below the knees, 6-8 x 1 moderate/crisp out of the hole; begin set every :90
B1. Bent-over DB row (both @ same time), 3 x 4-6, 1113; :90 rest
B2. DB floor press, 3 x 6-8, 30X0; :90 rest
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4 sets even, goal is same pace across and same rep scheme if breaking the wall balls:
500/400m row
25 wall balls, 20/14 to 10
2:00 walk rest
3 rounds not for time:
30-60 double-unders
10 hip extensions, 2020
10 glute-ham sit-ups, 2020
Every :90 for 15:00 (10 total sets, 5 of each):
Sets 1-5: 3 touch-and-go power snatches, start light & build to moderate
Sets 6-10: 3 touch-and-go power cleans, pick up where you left on snatches and build to moderate/tough
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AMRAP in 24:00 in teams of 2 w/only 1 person working at a time:
400m run
200m DB/KB Farmer’s walk, tough
100 wall balls, 30/20 to 10
100 CTB pull-ups
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Not for time:
Accumulate :90 in tuck L-sit on parallettes
