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
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift building to a tough single for the day
2nd: :30 nose-to-wall hold – if these were easy last week you can play w/alternating shoulder taps
+
AMRAP in 7:00:
3 kettlebell swings, moderate/tough
3 DB push press, moderate/tough
6 kettlebell swings
6 DB push pres
9 kettlebell swings
9 DB push press
and so on…
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmills
Every :90 for 15:00 (5 sets of each):
1st: 2 clean-grip deadlifts beginning @ 90% clean max and adding a bit from there, 11X1
2nd: :30 handstand hold (plank on ring/ground if inversion isn’t solid)
+
AMRAP in 8:00
8 kettlebell swings
8 burpees
32 double-unders
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of (1/side Turkish get-up + 1-5 strict pull-ups or :05 chin-over-bar hold)
Every :90 for 12:00 (4 sets of each):
1st: 1 snatch-grip deadlift, 31X1
2nd: 3-6 seated on floor DB shoulder presses, 11X1
+
For time w/a 9:00 cap:
10 Russian kettlebell swings, heavy
1 wall walk
9 Russian kettlebell swings
1 wall walk
8 Russian kettlebell swings
1 wall walk
and so on until…
1 Russian kettlebell swing
1 wall walk
OR
10-9-8-7-6-5-4-3-2-1 for time w/a 9:00 cap:
Russian kettlebell swings, tough
Handstand push-ups
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 12:00 (4 sets of each):
1st: 3 snatch-grip deadlifts, 31X1
2nd: 1-5 wall walks – should be completed in roughly :30 each round
+
Every 2:00 for 12:00 (3 sets of each):
1st: 5/side 1-arm kettlebell clean & jerks
2nd: 250m row or 200m run or .4 mile Assault Bike
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. Clean-grip deadlift, 12 x 3 @ same weight as last week (50-60% of prior week’s tough single), 11X1; begin a set every :60
+
Every 2:00 for 12:00 (3 sets of each):
1st: 1-5 wall walks + 20 moderate unbroken Russian kettlebell swings
2nd: 250m row or 200m run or .4 mile Assault Bike @ high effort
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
