2 sets 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.)
+
3 sets:
10:00 of [800m run + max rounds in remaining time of 5 pull-ups + 10 push-ups + 15 air squats]
5:00 rest
*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
+
easy walk cool-down

notes: same total work time as last week w/a drop in run volume & increase in pull/push/squat volume for most… if you have a vest and plan to wear it for Murph, use it today

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

10:00 to build to a max distance shot/ball/odd object overhead toss (see demo vid)
*ideally we would use a shot weighing 8, 12, or 16 lbs, but you’ll have to be creative, easiest sub is literally a rock, ha, look for one in that 5-15 lb range, which should allow you to be explosive (heavier is not better for these)… do NOT use a traditional wall ball, as they are not intended for this purpose
+
Every :90 for 12:00 (8 sets):
8-12 Russian kettlebell swings, alt DB snatches or hang cleans, very light hang power cleans or hang power snatches, or box jumps
8-12 sit-ups w/fingertips touching temples throughout
+
4 sets:
4/side 3-way straight-leg raises w/:01 pause @ top of each position
:10-:20/side star plank
rest as needed throughout, eemphasis is on quality
+
3:00-5:00/side single-leg static back

notes: another intentionally “easy” day ahead of tomorrow’s Murph Prep volume. emphasize quality movement throughout and enjoy the lower intensity again… adjust reps in the every :90 piece to allow for at least :45 of rest…

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…
+
4-6 sets cyclical aerobic work of choice, outside if at all possible:
2:30 easy
:90 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.

2 rounds easy as warm-up:
6 glute bridge to sit-up
12 alternating toe touches from plank
24 single-unders if you have a rope or 30 jumping jacks
*slow & controlled for the 1st 2
+
For time w/20:00 cap:
50 dual DB deadlifts, 50/35/hand
50 sit-ups
50 alternating box step-ups, 24/20
50 single-arm DB thrusters, 50/35
*can sub a light/moderate barbell, single DB/KB for the 2 DB movements, and/or alternating reverse lunges for the step-ups
+
5 sets of each:
10 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
rest as needed
+
10:00-20:00 easy mobility

notes: starting with the for time piece again this week to finish out CrossFit’s Outside the Box Fundraiser, this will take longer than you might think, especially if you come out hot… take your time to fully recover from that before hitting the upper pull work

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