Strength & Skill

*Do a set every 2 minutes.

A
10 Barbell Strict Press @ 65%
8 Barbell Strict Press @ 70%
6 Barbell Strict Press @ 75%
4 Barbell Strict Press @ 80%
2 Barbell Strict Press @ 85%
*10 Double Dumbbell Push Press after each set.

B
3 Sets
10 Strict Pull Ups (light/moderate weight if possible)
10 Seated Alternating Dumbbell Curl (each side)
– rest 90-120 seconds between sets –

WOD: 3 Rounds
30 Alternating Dumbbell Snatches (22.5/15)
30 Toes to bar

How to Pace:
STEADY! And GRIND! Through the rounds. This is a going-to-work type workout where you must accept it will hurt. Be aggressive but also be mindful of potential burnout from grip fatigue. Try and keep similar round time across.
How it should Feel:
GRIPPY! You are going to be holding something the whole time. Get your head right before starting because we want to see what you are made of here.

WORKOUT STRATEGY & FLOW
Dumbbell Snatch: I don’t care what you are thinking, these need to be unbroken. Be smooth through the transitions, relax the none working hand, be overly aggressive with your hips, and breathe!
Toes to Bar: We highly advise breaking these up regardless of your threshold. Think 2-3 sets early on and try to keep the rest between sets short and sweet. Don’t get caught living in the chalk bucket.

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

Clean Complex:
1 Power Clean
1 High Hang Squat Clean
1 Front Squat

WOD: THE SOWETO PROJECT, MANDELA DAY CHALLENGE

67 Rounds
1 Clean (60/ 45)
1 Burpee over the Bar

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.

1 Pause Back Squat + 4 Back Squat @ 65%
1 Pause Back Squat + 4 Back Squat @ 65%
1 Pause Back Squat + 3 Back Squat @ 70%
1 Pause Back Squat + 3 Back Squat@ 80%
1 Pause Back Squat + 3 Back Squat @ 80%

*Pause for 2 seconds in the bottom of the squat

WOD: EMOM x 7 (21:00)
Minute 1: 6 Clean and Jerks (60/42)
Minute 2: 12 Wall Balls
Minute 3: 24 Crossover Single Unders or (48 Double Unders)

How to Pace:
CHALLENGE! Workouts like this are great for building skills but also help build capacity. Aim for consistency on sets and rest time.
How it should Feel:
CARDIO! Everything is doable with a non-stop effort. Enjoy the rest and be ready to work at the top of each minute.

WORKOUT STRATEGY & FLOW
Power Clean + Push Jerk: Weight should be moderately-light (-50%), where all 6 reps can be completed unbroken every round. Don’t get fixated on speed, but try and focus on being efficient and fluent with the motion. Smooth is fast, fast is smooth.
Wall Balls: Same weight we always use, but height goes up 12”. Regardless we still want to see unbroken sets across. Try and keep your feet planted while generating power through your hip drive.
Crossover/Double Unders: Choose a version that allows you to stay unbroken and keep the stress level down.

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.

1 Tempo Front Squat + 2 Front Squat @ 60%
1 Tempo Front Squat + 2 Front Squat @ 70%
1 Tempo Front Squat + 2 Front Squat @ 75%
1 Tempo Front Squat + 2 Front Squat @ 80%
1 Tempo Front Squat + 2 Front Squat @ 80%

*Tempo is 3 sec down, 3 sec hold.
https://www.youtube.com/watch?v=eI9y5EdqDxg

WOD: 5 Sets
AMRAP 3 Minutes
200m Run
15/10 Chest to bar pull ups
In remainder of time: Max Devils Press (2×22.5/15)

– rest 2 minutes between sets –
https://www.youtube.com/watch?v=eI9y5EdqDxg

STIMULUS and GOALS
How to Pace: CHALLENGE! Pace with a sustainable effort. The first 2 movements, we can come out a little aggressive, and then once we hit the devil’s press, it’s all grit and grind. The first set is all about finding a rhythm on the dumbbells that allow for a consistent, non-stop effort. We want close to 45 seconds for the devil’s press.
How it should Feel: GASSY and/or MUSCULAR ENDURANCE! By the end, you will barely be able to move your arms and you will be out of breath. Big hips and a steady breathing pattern will be key to survival. Enjoy the rest because it goes by quickly.

WORKOUT STRATEGY & FLOW
Run: Pacing should be relatively fast (80-85%+) with the goal to finish under 60 seconds. Relax your hands, and don’t come out sprinting, but move fast each set.
Chest to Bar: Unbroken is the golden standard. 2 sets at most. If you break 3 times, then pack your bags and leave the gym. Just kidding, drop to 10 reps if you need to do 5s.
Dumbbell Devil Press: Be consistent and try to stay non-stop for the remaining time. Breathe at the bottom of each rep and explode the dumbbells overhead. Hips are the difference maker here!

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

Work and Alternate on both Lunges and Bench at same time

Reverse Lunges
Rack Barbell from the floor/ or Double Kettlebells / Dumbbells

*Do a set every minute and thirty seconds.

10 Barbell Back Rack Lunges (5 + 5)
10 Barbell Back Rack Lunges (5 + 5)
8 Barbell Back Rack Lunges (4 + 4)
8 Barbell Back Rack Lunges (4 + 4)
6 Barbell Back Rack Lunges (3 +3)

increase weight every time
complete all reps on one side, then change to the other side

Bench Press + Pushups
*Do a set every 2 minutes.

5 Bench Press @ 60%
5 Bench Press @ 70%
5 Bench Press @ 75%
4 Bench Press @ 80%
4 Bench Press @ 80%
*10x 4in Deficit Push Up after each set.

https://www.youtube.com/watch?v=EH38p7UKO-4

WOD: 5 Rounds
45 Crossover Single Unders
7 Thrusters (60/42)

https://www.youtube.com/watch?v=XqmDLo_eIRM

STIMULUS and GOALS
How to Pace: PAIN CAVE! Simple and effective workout where the only strategy is just to move and be steady. You have to be aggressive with how you attack each station. The goal should be consistently high intensity across similar round times.
How it should Feel: GASSY into LACTIC ACID PARTY! You should feel like someone dropped an aerosol can down your throat and it exploded in your body like a bomb! By the time the hurt sets in, the workout is pretty much done.

WORKOUT STRATEGY & FLOW
Double Unders or Crossovers: Pick your poison here (do not alternate but stick with one) on which you feel can help keep the stimulus. The goal on either is as close to unbroken as possible. Take an extra second before starting to calm your breathing.
How to count Crossover Single Unders: https://youtu.be/XqmDLo_eIRM
Thrusters: Weight should be moderate but allow unbroken reps across all rounds. Be explosive with your hips and pause at the top of the lockout for a half second to stay steady.

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 minute and thirty seconds.

1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 60%
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 65%
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 70%
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 75%
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 80%

* Pause for 2 seconds in catch of the split jerk

**So, you will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then clean it; focus on keeping the bar close to the shins, thighs and hips on the deadlift and clean**

https://www.youtube.com/watch?v=9oOHervLvnQ

WOD: AMRAP 15 Minutes
5-10-15-20-25…
Row (calories) / AB / 100m Run
Burpees
DU’s

STIMULUS and GOALS
How to Pace: STEADY! Not the time to be a hero. Be aggressive with the transitions and try to keep the effort consistent on all the stations. Pacing should stay moderate (75%) at each station.
How it should Feel: CARDIO! Get some good tunes on, put your head down and go to work.

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

2 Rounds

5-10 (max effort) Strict Pullups – maintain control and quality
8 Double KB Gorilla Rows each side
12 Seated Tricep DB extension

HERO WOD: “Morrison”
50-40-30-20-10:
Wall Balls (20/14)
Box Jump (24/20)
Kettlebell Swings (24/16)

HERO: MORRISON
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.
He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
The “Morrison” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, July 4, 2011 (“110704”).

TARGET SCORE
Target Time: sub 20 minutes
Time Cap: 30 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! We want to aim for consistent sets on the wall balls and swings while keeping a consistent moving effort through the box jumps. The workout involves a lot of hip hinging, where athletes must be cautious of leg and low box fatigue. Be sure to warm up and cool down properly for today’s grind.
How it should Feel: A lot of CARDIO! With a splash of PAIN!! 450 total reps of non-stop body blows will wear you out for the rest of the day. Make sure to drink plenty of water.

WORKOUT STRATEGY & FLOW
Wall Balls: The goal should be to complete reps in 2-3 sets every time. As near the 30-20-10, then the goal should shift to 1-2 sets. If you break, be aggressive with the turnaround time from rest to work.
Box Jumps: Just be steady; we rarely ever recommend rebounding (and prefer not rebounding today), so if you can keep a near non-stop effort without pausing too long at the top or bottom, that’s all we can ask for.
American Kettlebell Swings: We want a similar strategy and effort as the wall balls, 2-3 sets through the 50-40s, then 1-2 sets from 30-20-10. Breathe at the top of each rep with a slight pause, and be overly aggressive with your hip drive.

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.

1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 60%
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 65%
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 70%
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 70%
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 75%

* Pause for 2 seconds in the bottom of the squat

WOD: 5 Sets
20 Push Ups
20 GHD Sit Ups/ 30 Anchored situps

Rest 1:1 between sets – rest for as long as it takes you to complete the round

Time Cap each set: 2 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Be aggressive through these 5 sets. It’s all about load management through the push-ups to avoid burning out. Aim for consistency on sets until the final round, then, it’s time to turn on the jets.
How it should Feel: GASSY and/or MUSCULAR ENDURANCE! You can go harder than you think here, so don’t slack off. Keep the transitions seamless, and breathe through the motions.

WORKOUT STRATEGY & FLOW
Push Ups: 1-2 sets would be an awesome goal. Take quick breaks if needed and keep the standard on every rep.
GHD Sit Up: Snappy hips and aggressive arms through every rep. Stay smooth on every rep with non-stop sets.

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

1 Tempo Front Squat + 3 Front Squat @ 60%
1 Tempo Front Squat + 3 Front Squat @ 65%
1 Tempo Front Squat + 3 Front Squat @ 70%
1 Tempo Front Squat + 3 Front Squat @ 70%
1 Tempo Front Squat + 3 Front Squat @ 70%

*Tempo is 3 sec down, 3 sec hold

WOD: AMRAP 20 minutes
8 Thrusters (40/30 kg)
8 Slam Balls
30 Double-Unders

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

5 x each side, alternating
10 DBL DB /KB DB Step Ups @ 60%
10 DBL DB /KB DB Step Ups @ 65%
10 DBL DB /KB DB Step Ups @ 70%
10 DBL DB /KB DB Step Ups @ 75%
10 DBL DB /KB DB Step Ups @ 75%
*5 each leg.

30 sec Hand Stand Hold Between sets

WOD: 4 Rounds
10 Strict Ring Dips/ Box Dips
40 Air Squats
600 meter Run/ 800m Row

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.