Home “fun”

10:00 dynamic mobility work of choice
+
3 rounds for time:
800m-ish run
40 sit-ups
20 burpees
+
10:00 relaxed mobility work of choice

SCHEDULE NOTICE: we are closed today & tomorrow while hosting the CrossFit Level 1 Certification

Weightlifting + triplet

3 rounds as warm-up:
10 pvc passthroughs
5 pvc Kang squats
5 strict hanging knee raises or 5 strict toes-to-bar
+
Every 2:30 for 15:00 (6 sets):
1 clean pull
2 squat cleans
OR
1 snatch pull
2 squat snatches
+
For time w/15:00 cap:
50-40-30-20-10 double-unders
10 pull-ups
10 dual DB squats
*so 50/10/10, 40/10/10, and so on…
OR
3 rounds for time w/15:00 cap:
84 double-unders
15 overhead squats, 115/75
9 muscle-ups
+
5:00-10:00 coach-led mobility

Skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30 hollow hold
5 YTWs
10-20 hollow arch swings (baby kips)
+
Every :60 for 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
18:00 @ easily sustainable effort:
7/side single-arm KB/DB sit-ups OR 7 dual KB/DB sit-ups (these are tough!) OR 14 alternating KB/DB pull throughs
60 single-unders
500m row or 500m ski erg or .8 mile Echo Bike or 1000m bike erg or 400m jog (something you didn’t do yesterday)
*slow & controlled on the sit-ups or pull throughs
+
5:00-10:00 coach-led mobility

WGM (weightlifting, gymnastics, monostructural) intervals

3 rounds as warm-up:
10 alternating toe touches from plank
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 6:00 for 30:00 (5 sets):
3 hang power snatches
6-15 perfect push-ups or 2-6 mat lengths handstand walk
500m row, 500m ski erg, .8 mile Echo Bike, 1000m bike erg or 400m run
*build to a heavy on the barbell, keep the gymnastics solid throughout, and cyclical work @ easy pace
*should have at least 2:00 recovery each set, adjust loading/reps/distance accordingly
+
5:00-10:00 coach-led mobility

Press strength + couplet

3 rounds as warm-up:
2-3 wall walks
5/side single-leg prisoner good mornings
30 single-under
+
Every 3:00 for 15:00 (5 sets):
1 power clean
5 push press
+
AMRAP in 7:00:
3 power cleans, 185/125
3 handstand push-ups
6/6
9/9
and so on..
OR
AMRAP in 7:00:
7 power cleans, moderate
7 bar-facing burpees
+
5:00-10:00 coach-led mobility