WOD: 30 Min AMRAP
3 Rope Climb/ 15 Pullups
10/8 Calorie Bike Erg/ 220m Run/ 250m Row
5 Wall Walks
10/8 Calorie Bike Erg/ 220m Run/ 250m Row
15 Chest to Bar Pull Ups
20m Sled Push (80/60kg)/ 20m Walking Lunge 2x 24/16kg
25/20 Push Ups
20m Sled Push (80/60kg)/ 20m Walking Lunge 2x 24/16kg

TARGET SCORE
Target Rounds: 4+ Rounds
Rounds Before Scaling: 3 rounds

STIMULUS and GOALS
How to Pace: GRIND! This is a long piece that we want you to start and crank through without feeling rushed, but without stopping often! That means learning to pace with a moderate approach from the outset and hold consistent round times. Today the intent is less about “going fast” and more about “staying steady” in the GRIND mindset!

How it should Feel: CARDIO! With some MUSCULAR ENDURANCE! This should be mainly aerobic since the movements/sets are all manageable. The work will add up but should be mixed in enough for you to not have any big sticking points for long! We want solid aerobic work within these “CrossFit” movements!

WORKOUT STRATEGY & FLOW
Rope Climb: 1 rep every time so give a big jump and use the legs before the arms on the ascent.

Bike Erg: Pacing is moderate, even though it’s low calories you don’t want to blow up the legs. Focus on relaxing yours and slow down the final 2-3 calories.

Wall Walks: This is a manageable but challenging number to keep working through each round without breaking. Aim to do that and recover on the following gmachine.

Chest to Bar: 1-2 sets is all we ask for, if you can manage unbroken then go for it. Otherwise settle for 2 sets with a quick rest between.

Sled Push: It’s a heavy sled so just stay steady on these and keep grinding. The goal should be unbroken 20 yard sections.

Push Ups: Depending on how your body feels, maybe fast 5’s would be a safe bet. If these are your jam then try for unbroken without going to failure.

Strength & Skill:

Strength A:

*Do a set every 2 minutes.

10 Romanian Deadlift (7/10 RPE)
8 Romanian Deadlift (8/10 RPE)
6 Romanian Deadlift (9/10 RPE)

Strength B:
*Do a set every 2 minutes.

5 Wide Grip Bench Press @ 7.5/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 8.5/10 RPE
3 Wide Grip Bench Press @ 9/10 RPE
3 Wide Grip Bench Press @ 9.5/10 RP

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD: AMRAP 7 Minutes
1 Squat Snatch (60/45)
3 Power Clean and Jerks (60/45)
5 Box Jump Overs (30/24)

TARGET SCORE
Rounds + Reps 8+
Minimum Rounds Before Scaling: 5

STIMULUS and GOALS
How to Pace: PAIN CAVE! We want a bit of reckless abandonment here! Treat this like a 7 minute AMRAP we could see in The Open or a competition. Get really warm before and ready to stay in the PAIN CAVE for the entire workout!

How it should Feel: PAIN!!! Lots of hinging and hip extension on this! Make sure your hips and low back are open and ready to go. The pain will set in about half way as you want to slow down but know the workout is short enough that there is no reason to!

WORKOUT STRATEGY & FLOW
Squat Snatch: Weight should be moderately-light where there is no hesitation to get right under it. Ideally this is less than 70% of your 1RM.

Clean and Jerk: Same weight as the snatch, so as soon as the bar is dropped (snatch) get right back on it for 3 quick singles.

Box Jump Overs: Height is higher than normal and legs will break down as rounds go on. Big jump every time, reset at the bottom and no rebounding. Try and finish these in under 25 seconds.

Strength & Skill:

Strength A:
SQUAT  SNATCH

Take 5 minutes or 5 singles to build to a heavy Snatch for the day. (Practice making bigger jumps)

Strength B:
Clean and Jerk
Take 5 minutes or 5 singles to build to a heavy Clean and Jerk for the day. (Practice making bigger jumps)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill:

*Do a set every 2 minutes.

2 Snatch Pull + 2 Power Snatch @ 65% 1 RM Power Snatch
2 Snatch Pull + 2 Power Snatch @ 68% 1 RM Power Snatch
2 Snatch Pull + 1 Power Snatch @ 70% 1 RM Power Snatch
2 Snatch Pull + 1 Power Snatch @ 73-75% 1 RM Power Snatch
1 Snatch Pull + 1 Power Snatch @ 78-80% 1 RM Power Snatch

WOD: 6 Rounds
1 Minute Max Calorie Row
1 Minute Max Burpees
1 Minute Max Double Unders
-Rest 1 Minute-

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.

TARGET SCORE
Score = total reps
Target Reps each set: 120+ (720+ total)
Minimum Reps before scaling each set: None.

STIMULUS and GOALS
How to Pace: STEADY into GRIND! This is a classic Fight Gone Bad style that doesn’t quite bite as much til that last couple of rounds! It is a beautiful workout to teach and reward pacing so work to do that!

How it should Feel: CARDIO! Expect a high heart rate throughout this workout. Aim for a hard, but consistent pace on the first set and maintain that throughout. This one turns aerobic as the time domain extends beyond 15 minutes.

WORKOUT STRATEGY & FLOW
Row: Pacing for the row should be moderately fast (75-80%), not a sprint. Once you reach the 50-second mark, you should begin to slow down and be ready to transition.

Burpees: Smooth and steady, intending to slow down the final 3 reps to prep for the double unders. Just stay moving, does not have to be a crazy speed.

Double Unders: Unbroken is the goal across all sets, but more than likely, you will need a break or have multiple trip-ups. This will be challenging as the heavy legs and tired lungs make jumping much more difficult. Take a deep breath before starting, and ensure to lay the rope down after each round.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD: 5 sets
5 Shuttle Runs 20m/ 16/12Cal AB/ 250m Row/Ski
1 Handstand Walk 10m/ 3x wall Walk
5 Shuttle Runs 20m
1 Handstand Walk 10m/ 3x wall Walk
5 Shuttle Runs 20m
-rest 3min between sets

TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!
Stimulus is steady, consistent pacing on each set with the intent to ramp up the pacing on the 5th. This workout will turn very aerobic, very quickly, so consciously focusing on breathing with each rep will serve you well.

How it should Feel: GASSY!
Stay in attack mode! You will know the areas that you can speed up as the sets go on.

WORKOUT STRATEGY & FLOW
Shuttle Run – 1 rep is 20m there: The pacing on these runs needs to be aggressive (85%+), and they should have the mindset to “just keep moving no matter the speed”.

Handstand Walk – 1 rep is down 10m: Unbroken! It’s only 10m at a time so don’t overthink it. Just get upside down and go for it.
——- Scale to: 2 Wall Walk if needed

Strength & Skill:
Chest to Bar Variation FINISHER

Complete 50 Chest To Bar for Time
*At the top of Every 2 minutes do 100m Run / Row/ Ski or 7 calCal AB

Begin with the Ski

STIMULUS and GOALS
How to Pace: STEADY. While we want to push ourselves, this is to learn about our threshold but also how to pace
How it should Feel: MUSCULAR ENDURANCE: Shoulders & pull will fatigue.

WORKOUT STRATEGY & FLOW
Ski: The goal is unbroken smooth and fast because you need to get to the rig ASAP to knock out Chest to Bar Pull Ups

Kipping Chest to Bar Butterfly or Kipping Pull Ups are acceptable for today.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD: 2 Sets

2 Rounds
20/16 Calorie Assault Bike/ 300 Row/ Run/ Ski
20 Toes to Bar (unbroken)
Double KB Farmer’s Carry 100m 24/16kg
10 Bar Muscle Ups (unbroken)/ Chest -2-Bar
-rest 2 minutes between set-

TARGET SCORE
Target Time each set: sub 8 minutes
Time Cap each set: 10 minutes

STIMULUS and GOALS
How to Pace: STEADY and CHALLENGE! We want you to push as much as you can while holding the unbroken sets as prescribed. That means being aggressive on the bike and bag carry, then approaching the bar and hopping up as soon as you are ready, but not a moment before!

How it should Feel: GRIPPY and GASSY! The unbroken sets will fatigue your grip and upper pull making it an interesting challenge to see where the breaking point is!
The bike and carry will be a great point to rest your grip but spike the heart rate!\

WORKOUT STRATEGY & FLOW
Bike: Pacing should be moderately-fast (80%) while aiming to slow down the final 3-4 calories. The goal should be to finish around 60 seconds. Remember, Relax the hands to keep the forearms loose.

Toes to Bar: It says unbroken and that’s what we want. Take a few seconds after the bike and make sure you are ready to go before jumping to the bar. We are really challenging you today with how big of sets you can hang onto!

Farmers Carry: The weight selected should allow you to go unbroken when fresh. However, given the volume of grip it might be good to break into 2x50m sections.

Bar Muscle Ups: Like the toes to bar the standard is unbroken. Be explosive and be sure you give the arms a few seconds after the carry. Adjust reps to meet the stimulus if needed.

Strength & Skill

For Time:
5 Squat Cleans @ 60-65% 1 RM Clean
5 Squat Cleans @ 70-75% 1 RM Clean
5 Squat Cleans @ 80-85%1 RM Clean
In 60 seconds complete as many squat cleans as possible @ 90% 1 RM Clean
**Cycled or fast singles

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD: 5 sets
50m Sled Push (60/40kg)/ 20m DB/KB Walking Lunge (2×24/16)
250m Ski (OR Row)/ 220 Run/ 14/11CalAB
-rest 1 minute between sets-

TARGET SCORE
Target Time each set: sub 1 minute 45 seconds
Time Cap each set: 2 minutes 15 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Good old-fashioned cardio sesh, where effort should be at a moderately high pace that can be repeated across all sets. Approach the first set at a “test pace” that will tell you if you need to speed up or slow down.

How it should Feel: GASSY! The legs and lungs will be burning by the end. Enjoy the rest; you will wish you had more. If you can move that sled fast enough you may even have a LACTIC ACID PARTY!

WORKOUT STRATEGY & FLOW
Sled Push: Weight is moderate, and effort should be steady at an up-tempo walking pace.If you need to break, try to get over the halfway point before doing so.

ROW/RUN/Ski: Pacing is moderate-fast to fast (85%+). Dial in on the pace early and push til you get the rest! Breathe through each pull and try to keep these under 70 seconds (80 for women).

Strength & Skill:

Strength Part A:
12 Minutes
Minute 1: 8 Power Cleans (70/50) (unbroken)
Minute 2: 12 Toes to bar (Unbroken)

Barbell Cycling
We are still working our barbell cycling as we approach the Open and entire CrossFit Games Season! The aim is to increase your capacity and efficiency in the Power Snatch, Squat Snatch, Squat Clean, and Power Clean & Jerk. You will see a mix of heavy, moderate and light loads as we rotate through our planned workouts in a progression to get you touches on many types of barbell loads and movements that could show up. We are beginning to use them in combination with gymnastics and/or monostructural movements, like today! Just know that we have intention behind it all and it is getting you ready to be fitter this year!

Target score
Weight/load is your score.

STIMULUS and GOALS
How to Pace: STEADY. We want smooth reps that you can work on barbell technique while getting in volume.

How it should Feel: Muscular Endurance and/or Grippy! All the pulling will add up.

STIMULUS and GOALS
Power Clean: We are working on building Clean capacity at unbroken moderate weight power cleans. Keep it smooth and snappy!

Toes to Bar: We are working unbroken sets and want you to work great technique and push your capacity here.

Strength Part B:
Death by Wall Walks
minute 1: 1 Wall Walk
minute 2: 2 Wall Walks
minute 3: 3 Wall Walks
….go until failure to make the “cap” number of Wall Walks

**Score is full rounds + reps completed on last round
So if you got through minute 4 with 4 wall walks and then only 3 wall walks on minute 5 your score is 4rounds +3reps

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD:

6-5-4-3-2-1-2-3-4-5-6
Thrusters (135/95)
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull Ups

TARGET SCORE
Target Time: sub 8 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE!
The stimulus for today’s workout is high intensity. We start by working our way down on reps, and once the bottom is reached, we turn right around to climb back to the top. We are just trying to move with as few breaks as possible, not sprinting, but at a reasonable push pace that allows for a consistent workflow.

How it should Feel: PAIN!!!
It’s supposed to hurt, but don’t get baited early on with the descending rep scheme. It’s all about saving enough for a solid push on the climb back up. It comes down to managing your heart rate early on to avoid getting a Fran Attack.

WORKOUT STRATEGY & FLOW
Thrusters: Weight is moderate (under 70% of 1RM thruster) , sets are low enough where unbroken should be the only option. Take a second or two before starting to gather yourself and once the bar is up, there’s no putting it down until the job is done.

Chest to Bar Pull Ups: The sets may be low, but the upper body demand will take its toll with the fast turnaround. If this is a weak spot, break into two sets early. If you can manage, use the time between stations to shake your shoulders and hang on unbroken.

Strength & Skill

Strength A:
*Do a set every 2 minutes.

10 Deadlift @ 65% 1 RM Deadlift
8 Deadlift @ 68-70% 1 RM Deadlift
6 Deadlift @ 70-73% 1 RM Deadlift
6 Deadlift @ 73-75% 1 RM Deadlift
4 Deadlift @ 85% 1 RM Deadlift

*If you have a super heavy 1 RM, use low range percentages. If you have a weaker deadlift, use higher range percentages.

Strength B:
*Do a set every 2 minutes.

5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 8/10 RPE
4 Bench Press @ 8.5/10 RPE
3 Bench Press @ 9/10 RPE
3 Bench Press @ 9.5/10 RPE

* 5x Strict L-sit PullUPs after each set

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 2 minutes.

2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 68% 1 RM Power Clean and Jerk
2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 83-85+% 1 RM Power Clean and Jerk

WOD: AMRAP 15 Minutes
10 Shuttle Runs (20m)
10 Deadlifts (100/70kg)
5 Wall Walks

TARGET SCORE
When counting reps for the unfinished round, you must complete a full shuttle run to count the rep (down 20m and back 20m). If you end in the middle of a shuttle run, that rep will not count.
Target Rounds: 4+
Minimum Rounds before Scaling: 3

STIMULUS and GOALS
How to Pace: STEADY into GRIND!! Find a partner that matches up well and give this Open style of workout a go. Pacing should be moderate and consistent across each round. Be strategic on tempo and sets to avoid burning out or leaving your partner in the dust.

How it should Feel: MUSCULAR ENDURANCE and/or CARDIO! A lot of work is done within one round. Control the pacing early so you have just a little left in the tank when the wall hits in the last 4-5 minutes.

WORKOUT STRATEGY & FLOW
Shuttle Runs- 1 rep is 20m: The run is completed together, so make sure you have enough room. Pacing should be moderate and used as somewhat of the recovering portion of the workout.

Deadlift: Weight is moderate (under 60% of 1RM) where all 10 reps could be completed unbroken. However, given the longevity of the workout and posterior demand it might be a good idea to break into two fast sets.

Wall Walks: Let’s push today and try to not go singles back and forth. Try to aim for at least 2+ touch-and-go reps before switching. The more time spent on transitions will hurt your score more than you know in the long run.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD: 4 Sets
10 Lateral Burpee Over Bar
20m Dumbbell Front Rack Lunges (2×50/35)
25/20 Calorie Row-Ski Erg/200m Run/ 14 Cal AB
20m Dumbbell Front Rack Lunges (2×50/35)
10 Lateral Burpee Over Bar
-rest 1:1 between sets-

TARGET SCORE
Target Time each set: 4-5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s like an Open Workout broken up into sets. Take the first set a little light on the pacing to see how the heart and legs manage the workload. Then, try and increase the next two sets while selling out on the 4th.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE!
It’s all about managing the leg fatigue early on to survive through the back half of the round. Your goal should not be to slow down on the second 2nd of lunges and burpees.

WORKOUT STRATEGY & FLOW
Lateral Burpee Over Bar: Smooth and steady! Stay low, breathe consistently and just keep moving. The goal should be sub 45 seconds each set.

Dumbbell Front Rack Lunges: Be calm on these and try to regain your breathing as you move steadily through the 50ft. Unbroken is the goal, and be sure to relax your grip.

—–if you don’t have room for 20m, complete 20 Dumbbell Front Rack Forward Lunges (total)

Bike/ Erg: Pacing should be moderate (~75%) while using the first and last few calories as a recovery. Don’t fry your legs only to have negative pacing on the back end.

Strength & Skill:

On a running clock, for time:
Unbroken sets of Kipping Bar Muscle Ups
9-7-5-3-1

STIMULUS and GOALS
How to Pace: CHALLENGE: This is meant to challenge us to a 90% threshold but if we red line we will have failure for next set or have to rest too long.
How it should Feel: MUSCULAR ENDURANCE, GASSY: Breathing and grip strength will be taxed.

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: The sets can be combined so if you can do 9 AND 7 together then jump to rest for the set of 5, that is allowed.
The goal is to not waste reps so if you don’t rest enough before you attempt the unbroken set of 5s and you get 4 Bar Muscle Ups, you have to redo ALL 5 unbroken after you rest enough.

SCALING
Two Options:

OPTION #1
On a running clock, for time:
Unbroken sets of Kipping Bar Muscle Ups
4-3-2-1

OPTION #2
On a running clock, for time:
“Unbroken sets of Kipping Chest to Bar
9-7-5-3-1”

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD: 2 Sets
Every 2 minutes

At 0:00
45 Crossover Single Unders
15/12 Calorie Ski (OR Row)/100m Run/ 7/4Cal AB

At 2:00
15/12 Calorie Ski (OR Row)
15/12 Calorie Ski (OR Row)/100m Run/ 7/4Cal AB

At 4:00
15/12 Calorie Ski (OR Row)/100m Run/ 7/4Cal AB
15 Box Jump Overs (24/20)

At 6:00
15 Box Jump Overs (24/20)
15/12 Calorie Ski (OR Row)/100m Run/ 7/4Cal AB

TARGET SCORE
Target Time each set: sub 1 minute 20 seconds
Time Cap each set: 1 minute 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! We want moderate/fast pacing to show consistency on times in these fast 2-minute windows. Regardless of our station, we want to attack so we can have a consistent rest.

How it should Feel: SPRINT! You have to earn your rest. Work hard and get the heart rate settled during the break.

WORKOUT STRATEGY & FLOW
Crossover Single Unders – these are counted just as they were during the 2023 Quarterfinals. The goal should be to complete each round in 1-2 sets.

Ski / Bike: Intensity should be moderate/high but below a sprint effort. Perceived effort should be around 80%. We need to finish in under 50 seconds in order to have adequate time for the next station.

Box Jump Overs: Pick a box height that is not intimidating so you can move fast and consistently. The goal should be around 30-40 seconds.

Strength & Skill

2 Sets
For Time:
5 Squat Snatch @ 65-70% 1 RM Snatch
5 Squat Snatch @ 70-75% 1 RM Snatch
5 Squat Snatch @ 75-80% 1 RM Snatch
-Then-
60 Seconds to get as many reps as possible with 80-85% 1 RM Snatch (Score in notes)
*Rest 3-5 minutes then repeat.

*Note: The goal is to cycle these or perform fast singles.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.