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.)
+
Every 7:00 for 5 sets:
3:00 of [5 pull-ups + 10 push-ups + 15 air squats]
400m run
+
*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: another increase in the time domain (up to 35:00 from start to finish), slightly less running than last week but will now have more time to accumulate the gymnastics portion… structure is fairly simple, in each of the intervals you will spend the first 3:00 accumulating rounds of 5/10/15, begin a 400m run right @ 3:00, rest until the clock hits 7:00, and then begin another 3:00 of pull/push/squat… enjoy!

3 sets as warm-up:
30 single- or double-unders or jumping jack
10 alternating hip internal rotations to tall split kneeling
:30 supine plank

10:00 to build to a near-max standing broad jump or vertical jump (measured against wall, try both sides, too) OR if you have access to heavy loading build to a tough single power snatch, power clean, or clean-grip deadlift
+
8-10 sets for reps:
:20 power cleans or power snatches w/very light barbell, dual DBs, or sub Russian swings, alt DB snatch, or box jump/step-down
:10 rest
:20 sit-ups w/feet anchored and fingertips touching temples throughout
:10 rest
+
10:00 relaxed mobility work of choice
+
5:00 static back

notes: same movements and intervals, just mashed up up this week (so :20 of the 1st, :10 rest, :20 sit-ups, :10 rest, repeat until you’ve hit 8:00-10:00)

2-3 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…
+
5-10 sets cyclical aerobic work of choice, outside if at all possible:
:90 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:
10 glute bridge to sit-up
10 alternating toe touches from plank
30 single-unders if you have a rope or 30 jumping jacks
*slow & controlled for the 1st 2
+
5 sets of each:
5-10 goblet/front/dual DB squats, 33X0
5-10 band pull downs, 5-10 scap pull-up, 10-20 band pull-aparts, :30-:45 2-arm hang, 10 bent-over band rows (different variation than Mon) or :30 supine plank or table hold
:90-2:00 rest
+
AMRAP in 10:00:
10 air squats
9 R arm snatches
10 push-ups
9 L arm snatches
*50/35 lb DB if you have one, if not use what you have that can be safely lifted from ground-to-overhead in one arm, or use a very light barbell or odd object w/both arms if needed…
+
10:00-20:00 easy mobility

notes: same initial pairing as last week, though squats are slower w/a new pause (maybe easier, maybe not?)… get creative with the pulling there, can look a band over door, branch, garage/basement rafter, etc. for the pull-downs, just make sure it’s secure… the AMRAP in week 1 of CrossFit’s Outside the Box Fundraiser (and eerily similar to our regularly scheduled Wed training), if you signed up be sure to enter you score @ games.crossfit.com

10:00 easy walk, bike, row, jog
+
3-6 rounds @ easy effort
:60 double-under practice
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: same idea as last week, keep things relaxed & non-fatigued, with the emphasis on improving the skills you’re working on (rather than making this feel like a tough workout)… that said, add reps of progressions or rounds to increase total volume today

2 rounds as warm-up:
5-10 scap push-ups
10 alternating hip internal rotations
:30 hollow rock
+
3-5 sets:
5-10/side reverse lunge to single-leg Romanian deadlift
:30-:60 rest
5-10/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)
:30-:60 rest
5-10/side single-arm bent-over rows
:30-:60 rest
*slow & controlled for all movements, something around :03 for each eccentric (lowering/lengthening) phase throughout
+
10:00-20:00 walk cool-down

notes: this type of session w/slow tempos is absolutely necessary for tendons and joints to stay healthy and feeling great while we’re also pushing a higher volume of bodyweight movements on other days of the week (particularly Saturdays)… 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…