• Conditioning:
  Four sets of:
  Walking Lunges with Kettlebells/ Barbell in Front squat or Back Squat position x 20 steps
  Rest 60 seconds between sets

  NOTE: If you think this will be easy, you’re not working with heavy enough weights. Make each set very challenging.

• WOD:
  In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
  200m Run
  10 Burpees

• Murph:
  For time:
  – 1 mile run
  – 100 pull ups
  – 200 push ups
  – 300 Squats
  – 1 mile 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.

• Skill and Strength:
  Every 2 minutes, for 20 minutes (10 sets):
  3 Snatch Lift Offs + Snatch
  (for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift)
  Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.
• WOD:
  Every 6 minutes, for 18 minutes (3 sets), for times:
  60/40kg Hang Power Snatch x 10 reps
  24″/20″ Box Jump Overs x 20 reps
  Run 400 Meters

• A:
  Every minute, on the minute, until you miss the same weight twice:
  Snatch x 1 rep
  Men’s Loading (in lbs): 40,45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120, 125
  Women’s Loading (in lbs): 25, 30, 35, 40,45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100
• B Amanda:
  Complete rounds and 9, 7 and 5 reps for time of:
  Muscle-Ups
  Squat Snatches (65/40kg)

  Rest until the running clock reaches 20:00, and then…

• C:
  “The Sandwich”
  For time:
  80-Calorie Row
  40 Shoulder-to-Overheads (70/50kgs)
  80 Deadlifts (70/50kgs)

  Compare your times on both Amanda and The Sandwich to those put up by the 2015 CrossFit Games teen and masters competitors. I was inspired by some of those young kids, as well as the masters who still look and perform like young kids in their prime.

• 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:
  Five sets of:
  Weighted Pull-Up x 2-3 reps
  Rest 60 seconds
  Front-Leaning Rest on Rings x 60-90 seconds
  Rest 60 seconds
• WOD:
  In teams of two, alternate rounds to complete five sets each for time of:
  10 Pull-Ups
  15 Wall Ball Shots (10/6kg)
  30 Double-Unders

• A:
  Every two minutes, for 20 minutes (10 sets):
  Clean x 1 rep
  Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
• B:
  Every minute, on the minute:
  Back Squat
  Set 1: 40% x 1 rep
  Set 2: 50% x 1 rep
  Set 3: 60% x 1 rep
  Set 4: 70% x 1 rep
  Set 5: 80% x 1 rep
  and then…
  Every 2 minutes
  Sets 6-8: 85% x 3 reps
• C.1:
  Complete as many rounds as possible in 6 minutes:
  10 Burpee Box Jump-Overs (24?/20?)
  15 Deadlifts (100/70kgs)
  20 Pull-Ups
  25 Wall Ball Shots (20/10 lbs)
  30 Double-Unders
  Rest 4 minutes, and then repeat.
  Note rounds and reps for both sets separately.
• C.2:
  Complete as many rounds as possible in 6 minutes:
  10 Burpee Box Jump-Overs (24?/20?)
  15 Deadlifts (100/70kgs)
  20 Pull-Ups
  25 Wall Ball Shots (20/10 lbs)
  30 Double-Unders
  Rest 4 minutes, and then repeat.
  Note rounds and reps for both sets separately.

• 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:
  Every 3 minutes, for 15 minutes (5 sets):
  Bench Press x 3-5 reps
  Rest 20 seconds
  Heavy Kettlebell Swings x 15-20 reps

  SCORE BENCH PRESS

• WOD:
  Complete as many rounds and reps as possible in 10 minutes of:
  10 Barbell Ground to Overhead (60/40kg)
  100 Meter Run
  10 Ring Dips (or 5 Muscle-Ups)
  100 Meter Run
• Conditioning:
  Two sets of:
  Single-Arm Dumbbell Row x 8-10 reps
  Rest as needed

• A:
  Every 90 seconds, for 15 minutes (10 sets):
  Jerk from Behind the Neck x 1 rep
  (Pause for 2-3 seconds in the split jerk receiving position before recovering.)
  Build over the course of the 10 sets.
• B:
  Strict Overhead Press
  Set 1: 5 reps @ 80-85%
  Set 2: 4 reps @ 85-90%
  Set 3: 3 reps @ 90-95%
  Set 4: 2 reps @ 95-98%
  Set 5: 1 rep @ 100-105%
  Rest 2-3 minutes between sets.
• C:
  Five rounds for time of:
  Run 400 Meters
  10 Alternating One-Arm DB/KB Snatch (32/24kgs)
  8/6 Muscle-Ups

• 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.

Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

• Strength:
  Five sets of:
  Front Squat x 2-4 reps
  Rest 20 seconds
  Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible
  Rest 3-4 minutes

  SCORE FRONT SQUAT WEIGHT

• WOD:
  Complete rounds of 15, 12 and 9 reps for time of:
  60/40kg. Hang Squat Cleans
  Burpees Over the Barbell

• A:
  Front Squat
  Set 1: 3 reps @ 55-60%
  Set 2: 2 reps @ 65-70%
  Set 3: 1 rep @ 75-80%
  Set 4: 1 rep @ 80-85%
  Set 5: 1 rep @ 85-90%
  Set 6: 1 rep @ 90-95%
  Set 7: 1 rep @ 95+%
  Set 8: 1 rep @ 101-105%
  Rest as needed
• B:
  Every two minutes, for 20 minutes (10 sets):
  Snatch x 1 rep
  Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
• C:
  For time:
  Row 2000 Meters
• D:
  Three sets of:
  Barbell Hip Bridges x 10-12 reps @ 2111
  Rest as needed
  15? Legless Rope Climbs x 1-2 reps
  Rest as needed
  Barbell Good Mornings x 10-12 reps
  Rest as needed
  15? Legless Rope Climbs x 1-2 reps
• Optional Additional Conditioning Session:
  30-45 minutes of easy running, rowing or cycling. Stay at 70% or less, I want you all to feel well-recovered this week.

• 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.

Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

• WOD:
  In teams of two, with only one person working at a time, complete:
  100 Kettlebell Swings (32/24 kg)
  400 Meter Run*
  100 Wall Ball Shots (10/6kg)
  400 Meter Run
  80 Burpees
  400 Meter Run
  100 Wall Ball Shots (10/6kg)
  400 Meter Run
  100 Kettlebell Swings (32/24 kg)
  *Both athletes perform the run at the same time.

• A:
  Every minute, on the minute, for 12 mintues:
  Minute 1: Strict Muscle-Up x 1-4 reps
  (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
  Minute 2: Handstand Walk x 15-20 Meters
  Minute 3: Unbroken Double-Unders x 50 reps
• B:
  Every 90 seconds, for 15 minutes (10 sets):
  Split Jerk x 1 rep
  Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
• C:
  Strict Overhead Press
  Set 1: 5 reps @ 80-85% of 1-RM
  Set 2: 4 reps @ 85-90%
  Set 3: 3 reps @ 90-95%
  Set 4: 2 reps @ 95-98%
  Rest 2 minutes between sets.
• D:
  Every 6 minutes, for 24 minutes (4 sets of)
  Row 750 Meters
  10/8 Muscle-Ups
  This should take less than 5 minutes in every set. If that’s not the case, get as far as possible in 5 minutes and then rest 60 seconds before restarting.

• 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.

Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

• Strength:
  Every 2 minutes, for 20 minutes (10 sets):
  Split Jerk x 1 rep
  Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
  Goal is to establish perfect footwork and mechanics.
• WOD:
  Complete as many rounds and reps as possible in 12 minutes of:
  6 Ground to Overhead (60/45kg)
  12 Alternating Overhead Reverse Lunges (60/45kg)
  12 Ring Dips

• A:
  Five sets of:
  Front Squat x 2 reps
  Rest as needed
  Build over the course of the five sets to today’s heavy double.
• B:
  Every 90 seconds, for 15 minutes (10 sets):
  Snatch x 1 rep
  Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95
• C:
  Every 2 minutes, for 10 minutes (5 sets):
  Back Squat x 5 reps @ 3-5% more than you used last Monday
• D:
  Four sets, not for time, of:
  Banded Hip Bridges x 60 Seconds
  1 Legless Rope Climb
  Seated Goodmornings x 8-10 reps
  1 Legless Rope Climb
• Optional Additional Conditioning Session:
  If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.
  Five sets of:
  Run 800 Meters @ 80%
  Run 400 Meters @ 40-50%

• 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.

Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

• WOD:
  Every 8 minutes, for 40 minutes (5 sets) of:
  Run 800 Meters
  21 Kettlebell Swings (24/16 kg)
  12 Pull-Ups
  Note times for each set, and add them for total working time.
• Conditioning:
  Hawaiian Squats x 8-10 reps per side
  Hollow Body Hold/Rocks x 45-60 seconds

• A:
  Five sets of:
  Front Squat x 2 reps
  Rest as needed
  Loads per set (by %): 65, 75, 85, 90, 90+
• B:
  Every minute, on the minute, for 10 minutes:
  Snatch x 2 reps
  (reset before each rep)
  Loading suggestions:
  Minutes 1-3: 55-65%
  Minutes 4-6: 65-75%
  Minutes 7-10: 75-85%
• C:
  Kill Cliff Granite Games Qualifier Week 4

  Complete as many reps as possible in 13 minutes of:
  10 Deadlifts (100/70kg)
  5 Ring Muscle-ups
  10 Deadlifts (115/80kg)
  5 Ring Muscle-ups
  10 Deadlifts (130/90kg)
  5 Ring Muscle-ups
  10 Deadlifts (145/100kg)
  5 Ring Muscle-ups
  10 Deadlifts (155/106kg)
  5 Ring Muscle-ups
  10 Deadlifts (170/115kg)
  MAX Ring Muscle-ups

• D:
  Ten minutes of:
  Assault Bike @ 65-75%
• Optional Conditioning Session:
  Five rounds for time of:
  Run 800 Meters @ 85%
  Rest 2 minutes

• 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.

• Skill and Conditioning:
  Every 90 seconds, for 30 minutes (5 sets of each station):
  Station 1: Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111
  Station 2: Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111
  Station 3: Supine Ring Row x 10-12 reps @ 2111
  Station 4: Reverse Snow Angels x 15-20 reps (slow and controlled)
• Conditioning:
  Three sets of:
  Nose-to-Wall Handstand Hold x 45-60 seconds
  Rest 30 seconds
  Couch Stretch x 90 seconds each leg
  Rest 30 seconds

• A:
  Every 90 seconds, for 15 minutes (10 sets):
  Power Clean + Front Squat + Clean
  Build over the course of the ten sets.
• B.1:
  Every minute, on the minute:
  Back Squat
  Set 1: 40% x 1 rep
  Set 2: 50% x 1 rep
  Set 3: 60% x 1 rep
  Set 4: 70% x 1 rep
  Set 5: 80% x 1 rep
  and then…
  Every 2 minutes
  Set 6: 85% x 1 rep
  Set 7: 90% x 1 rep
  Set 8: 95% x 1 rep
• B.2:
  One set of:
  85% Back Squat x Max Reps @ 20X1
  (no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)
  Use the same weight as last week, and aim to beat last week’s score.
• C:
  Three sets of:
  Snatch-Grip Romanian Deadlift x 6 reps @ 31X1
  Rest as needed
  Front Foot Elevated Split Squats x 8 reps each @ 2011
  (elevate the foot 3-4″)
  Rest as needed
• D:
  Three rounds for time:
  20 Russian Kettlebell Swings (32/24 kg)
  10 Box Jumps (30″/24″)
  Rest 2 minutes, and then…
  For time:
  Row 500 Meters
  50 Burpees Over the Erg

• 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.

• Conditioning:
  Four sets of:
  Good Mornings x 6 reps @ 3011
  Rest 30 seconds
  Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
  Rest 30 seconds
  Banded Hip Bridges x 25 reps
  Rest 30 seconds
• WOD:
  Every 5 minutes, for 15 minutes (3 sets):
  15 Pull-Ups
  30 Push-Ups
  45 Air Squats

  Score total time

• A:
  Every minute, on the minute, for 12 minutes:
  Minute 1: Strict Toes to Bar x 8 reps @ 3110
  (these should be slow and controlled)
  Minute 2: Handstand Hold x 45 seconds
  (freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
  Minute 3: Unbroken Double-Unders x 50 reps
• B:
  Every two minutes, for 16 minutes (8 sets):
  Push Press + Power Jerk + Split Jerk
  (Pause for 2-3 seconds in the split jerk receiving position before recovering.)
  Goal is to use heaviest 2-3 loads from last week for all 8 sets.
• C:
  Strict Overhead Press
  Set 1: 5 reps @ 50%
  Set 2: 5 reps @ 60%
  Set 3: 5 reps @ 70%
  Sets 4-9: 3 reps @ 85-90%
  Set 10: 10 reps @ 75%
  Rest 90 seconds to 2 minutes between sets.
  This is the last week of the volume pressing. Hang in there.
• D:
  Every 8 minutes, for 24 minutes (3 sets) of:
  Row 500 Meters
  25/20 Strict Handstand Push-Ups
  Run 400 Meters

  These are strict handstand push-ups, do not revert to kipping. If you cannot finish the set within 6 minutes, please reduce the number of reps or distances of the row or run.

  Score total time

• 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.