3 set 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.)
+
30:00 @ 75-85% effort:
1 mile run
10 rounds of [5 pull-ups + 10 push-ups + 15 air squats]
*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
+
10:00-20:00 easy walk cool-down

notes: bump in time domain of actual work, bump in run volume for most, and no built-in rest this week… that said, this is not a AMRAP – 75-85% effort implies a pace that is sustainable for a longer period of time than the 30:00 of work, you should be able to walk away from this in relative comfort… final note – if you have a vest and plan to wear it for Murph, this sub-max effort session is a great time to begin using it (if you haven’t already)

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

10:00 to build to a near-max standing broad jump or vertical jump – whichever you didn’t do last week OR if you have access to heavy loading build to a tough single power snatch or power clean (whichever you didn’t do last week)
+
Every :60 for 10:00 (10 sets):
6-8 Russian kettlebell swings, alt DB snatches or hang cleans, very light hang power cleans or hang power snatches, or box jumps
6-8 sit-ups w/fingertips touching temples throughout
+
3-5 sets:
3/side 3-way straight-leg raises w/:01 pause @ top of each position
:30/side plank
rest as needed throughout, eemphasis is on quality
+
3:00-5:00/side single-leg static back

notes: intentionally “easy” day, emphasize quality movement throughout and enjoy the lower intensity between Wed’s couplet and tomorrow’s Murph Prep… EMOM should leave plenty of rest each minute (at least :30, adjust reps to the low end of the range to ensure that happens)… 3-way raises will be pretty challenging for some, enjoy!

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…
+
4-8 sets cyclical aerobic work of choice, outside if at all possible:
2:00 easy
:60 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.

3 rounds easy as warm-up:
5 glute bridge to sit-up
10 alternating toe touches from plank
20 single-unders if you have a rope or 30 jumping jacks
*slow & controlled for the 1st 2
+
For time w/15:00 cap:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
+
3 sets of each:
10-15 goblet/front/dual DB squats, 22X0
10-15 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
:90-2:00 rest
+
10:00-20:00 easy mobility

notes: starting with the for time piece today, a pretty classic couplet for week 2 of CrossFit’s Outside the Box Fundraiser, will be a breather if your DUs are solid, and more of an emotional battle if not… take your time to fully recover from that before hitting the squat/upper pull work

10:00 easy walk, bike, row, jog
+
5-10 rounds @ easy effort
1-2 handstand hold/walk progressions
:60 snatch/clean/jerk tech work w/bar/pvc/broom
1-2 handstand hold/walk handstand progressions (can be the same as or different from the prior movements, 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:
4 scap push-ups
8 alternating hip internal rotations
:30 hollow rock
+
3-5 sets:
4-8/side rear foot elevated split squats, 30X0
:30-:60 rest
4-8/side single-arm bent-over rows, slow & controlled
:30-:60 rest
+
3-5 sets:
4 very light Jefferson curls, 4141
:30-:60 rest
4-8/side single-arm shoulder-to-overhead (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), slow & controlled
:30-:60 rest
+
10:00-20:00 walk cool-down

notes: another slow tempo session, again, this type of work is critical for maintaining tendon and joint health in the midst of our Murph prep… big range in sets, reps, and rest between movements to allow for varied equipment access – so if you just have a light DB/KB, perform the higher end of reps w/the lower end of rest, while those with heavier loads should go with lower reps and possibly longer rest… same idea as last Monday, use whatever equipment you have for all movements, though if you only have a barbell then make the upper body movement bilateral (so standing shoulder press & bent-over rows, if no equipment at all these are all still do-able