Strength & Skill

PART A:

Take 7 minutes to establish a heavy set of 2 Push Jerk.

-Rest 1 minutes-

10-5
Unbroken Push Jerk
*Rest 90 seconds between sets.
**Set 1 @8/10 RPE, Set 2 @9/10 RPE

*Score is set of 2 Push Jerk. Score Unbroken Push Jerk in notes.

PART B:

5 Sets (New set every 1 minute 15 seconds)
7 Sumo Deadlift @8/10 RPE

-Directly into-
5 Sets (New set every 1 minute 15 seconds)
3 Sumo Deadlift @9/10 RPE

PART C: WOD

For time:
90/70 Cal AB/ 1.6km Run/ 2km Row
30 Handstand Push Ups (OR 15 Strict Handstand Push Ups)
*Every 2 minutes perform 5 Deadlifts (120/80kg. Start the workout on the bike.)

TARGET SCORE
Intended Workout RPE: 7-7.5 – 70-75% – moderate intensity
Target Time: sub 14 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: It’s a Chipper but with a twist. Effort should be moderate (70-75%) with strategic pacing and planned sets to stay on track. Be smart early so you don’t put yourself in a hole and get stuck just doing deadlifts.

How it should Feel: GASSY! It’s all gas, and no breaks on this one. Your breathing will be rough, and your legs will get juiced. Stay moving, and don’t let off.

WORKOUT STRATEGY & FLOW
Echo Bike: Moderate and steady (75%). Focus on staying upright and using your total body (legs and arms together). Try to average 15/12+ calories a minute.

Kipping Handstand Push Up/ Strict Handstand Push Up: It’s only 30, but who knows where you will be at physically at this point. Regardless, aim for 10+ reps if possible, and if you need shorter sets, keep the rest time down.

Deadlift: Weight should be heavy but moveable (under 80% of 1RM) where all 5 reps can be completed unbroken each set without requiring a big rest before.

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.

PART A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

10 Sets
3 Back Squat @82-87% 1RM Back Squat

PART B: WOD

3 Rounds
400m Run
21 Kettlebell Swings (24/16)
12 Pull Ups

TARGET SCORE
Intended Workout RPE: 9.5 – 95% – near max intensity
Target Time: sub 10 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! An old classic CrossFit workout! “Helen” will never disappoint,. And now the new Games version “Helena” is a great workout as well! Each workout is meant to be at a high intensity where you will be in the fight of your life to keep consistent (slightly faster) round times through…..Buckle Up and hold on tight.

How it should Feel: PAIN!!! Manage your heart rate early on then be ready to have it rip out of your chest through the final round.

WORKOUT STRATEGY & FLOW
Run: For the first 2 runs, we need to be smart and calculated. Think fast (80-85%), and then the final run is whatever is left in the tank (90%+). Focus on keeping your shoulders and hands loose to help your grip.

American Kettlebell Swings: Unbroken through each set has to be the sought after standard. Be overly explosive with your hips, and relax your grip at the top to save your forearms for the pull ups.

Kipping or Butterfly Pull Ups: Unbroken, goes without saying. Just do it! And don’t gripe about it.
If you must break, keep it fast and get back to the run quickly!

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.

PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

2 Sets
3 Squat Clean @78-80% 1RM Clean

3 Sets
3 Squat Clean @83-85%

*Done as singles for all reps.

PART B: WOD

3 Sets
15/12 Cal AB @95% effort/ 250m Row/ 220m Run
25 Thrusters (20/15kg)
-rest 2 minutes-
15/12 Cal AB @95% effort/ 250m Row/ 220m Run
15 Lateral Burpee over barbell
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 9.0-9.5 – 90-95% – very high to near max intensity
Target Time each set: sub 1 minute 45 seconds
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: SPRINT into CHALLENGE! Another Wednesday, and that means another leg and lung thumper. Effort on each machine should be high intensity into a moderate and steady effort through the thrusters and burpees. Push the pace, and be a game manager on saving energy each set to sustain the stimulus.

How it should Feel: LACTIC ACID PARTY! There is no such thing as going “too fast!”. Go into the pain cave, but ensure you can find your way out.

WORKOUT STRATEGY & FLOW
Ski/Row: Push the pace on these with high intensity, but not at the expense of affecting your ability to perform thrusters and burpees.

Thrusters: Smooth and steady here and going unbroken is the aim. Your heart rate is going to be high while your quads are shaking. Weight is light, so get right to work while focusing on pausing at the top of the rep to breathe.

Lateral Burpee Over Rower: Much like the thrusters – just stay moving and try not to over-rest at the bottom.

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.

PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

2 Sets
Snatch + Hang Snatch + Overhead Squat @73-78% 1 RM Snatch

3 Sets
Snatch + Hang Snatch + Overhead Squat @80-83+% 1RM Snatch

*Touch and go reps.

PART B: WOD

3 Sets:
AMRAP 4 Minutes
3 Box Jumps (30/24)
7/5 Cal AB/ 100m Run/ 150m Row
1 Power Snatch (60/45kg)
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Every 20m of Bike Erg = 1 rep
Target Reps each set: 42+ reps (3+ rounds)
Minimum Reps before Scaling each set: 34 reps (2.5 rounds)

STIMULUS and GOALS
How to Pace: STEADY! Moderate and consistent pacing across rounds and sets here. You can be aggressive on the transitions due to the short rep scheme. However, the high box and increased leg pump challenge will make these stations harder than they look.

How it should Feel: GASSY!
There is no reason to stop; just keep the pedal at idle speed and keep moving.

WORKOUT STRATEGY & FLOW
Tall Box Jumps: Your height is higher than normal, so be cautious and make sure you jump with everything you have.

Bike Erg: You won’t be here long, so get right on and turn the wheels. Relax your shoulders and hands while slowing down the final 50m.

Power Snatch: Moderate weight (under 75% of 1RM) where there should be no hesitation at all. Be aggressive in your leg and hip drive due to the build-up of fatigue.

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.

PART  A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

10 Sets
3 Front Squat @87-92% 1RM Front Squat

* If light enough.. Clean from the floor, .. then 3x front squat
*** if working close to your heavy 92%, use the rack. Share as needed

PART B: WOD

4 sets:
100 Double Unders/ AB/ Row
5 Rope Climbs/ 10 Strict Chin-ups
-rest 2min:30sec between sets-

scale Rope climbs:
15 Heavy Ring Rows
5 sit to stand rope climbs
strict banded pullups

Time Cap: 16min

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Grab a partner and attack these 4 sets moderately-highly while aiming to get faster across sets. Approach the first set at a Test Pace and then slowly start to speed it up with faster transitions.

How it should Feel: GASSY! And GRIPPY! Up and down on the ropes will attack your shoulders and grip like they went into a meat mixer. Shake it out during the rest, and don’t be afraid to change the order on the climbs.

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken is the goal but 2, quick sets might be a good safety net to save your grip enough to sustain intensity.

Rope Climbs: 1 rep back and forth is the easiest way, But if you are up to the challenge, try 2s. Don’t add more reps if this causes longer rest periods between one another.

PART C: FINISHER

3 rounds:
1 minute complete 15 GHD Sit Ups
1 minute rest
1 minute Max Toes to Bar
1 min rest
(12min)

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.

PART A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

9 Wide Grip Bench Press @6.5/10 RPE
7 Wide Grip Bench Press @7/5/10 RPE
5 Wide Grip Bench Press @8.5/10 RPE
7 Wide Grip Bench Press @8/10 RPE
9 Wide Grip Bench Press @7/10 RPE

SuperSet:
2 Sets
10 Tempo Single Arm DB or KB RDL (5 seconds down, 5 seconds up, per arm)

PART B: WOD

6 rounds for time:
5 Strict Ring Dips
3 Ring Support Tuck Ups

SCALING OPTION
7 rounds for time:
5 Tricep Push Ups
3 second Box Support Tuck Hold

PART C: Finisher

6 Sets
In a 2 minute window
20/16 Cal AB/ Row 250/ Run 220
80DU/ 20/16 Cal AB/ Row 250/ Run 220
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s all cardio! Get ready to move and do so with a purpose on each set. This is designed to knock your breath out and your quads, making running much more difficult. Test pace off the start and then aim for a consistent, moderate effort that’s sustainable until selling out on the finale.

How it should Feel: GASSY! Get ready for the wobble run getting off that bike and lungs to be on fire! Shake out the legs during the break while getting your breathing under control.

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.

PART A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

10 Sets
3 Back Squat @79-84% 1RM Back Squat

PART B: WOD

4 Sets
18 Calorie Ski
12 Toes to Bar
6 Strict Handstand Push Ups (OR 9 Kipping Handstand Push Ups)
-rest 1:1 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s a core and shoulder beat down, but the sets are quick. Be aggressive at each station with little to no rest between movements. The faster you go, the faster you turn around on sets, so don’t shoot yourself in the foot by coming out too hot. Come out with confidence and build speed each round if you can.

How it should Feel: GASSY and MUSCULAR ENDURANCE! The upper body is under constant duress, so keep the shoulders loose as much as possible during the rest and transitions.

WORKOUT STRATEGY & FLOW
Calorie Ski: Aggressive (85%) while focusing on breathing, using total body, and rolling out the shoulders on each ascent.

Kipping Toes to Bar: Unbroken is golden! This may get tough as the sets go on and core fatigue builds. Regardless, fight to hold on and be overly aggressive with your hips.

Strict Handstand Push Up or Kipping Handstand Push Up: Unbroken is great,, but be cautious and break into 2 sets before failure creeps up. Drop reps on this before you go to 3 sets 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.

PART A: Strength & Skill

*Do a set every 2 minutes.

2 Sets
1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @75-78% 1RM Clean (touch and go)

3 Sets
1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @80-83% 1RM Clean

PART B: WOD

15 Wall Balls (20/14) (10/9)
15 Burpee Box Jump Overs (24/20)
-rest 1:1 between sets-
30 Wall Balls (20/14) (10/9)
30 Burpee Box Jump Overs (24/20)
-rest 1:1 between sets-
45 Wall Balls (20/14) (10/9)
45 Burpee Box Jump Overs (24/20)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity

Target Time each set:
sub 2 minutes
Sub 4 minutes
Sub 6 minutes

Time Cap each set:
3 seconds
6 minutes
9 minutes

STIMULUS and GOALS
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity

How to Pace: STEADY into GRIND! Wall Ball/Burpee day and these 3 couplet chippers only get harder. Push the pace, but be strategic on effort and sets early to ensure you save enough energy for those last two gut-punching sets.

How it should Feel: MUSCULAR ENDURANCE and GASSY! Control your breathing during each set while getting your heart rate down on the break. It’s going to hurt!

WORKOUT STRATEGY & FLOW
Wall Balls: Unbroken would be awesome, but not at the expense of collapsing on the burpees. Plan on breaking the last 3 sets up accordingly.

Burpee Box Jump Over: The cadence should slow down as the reps increase. From the 2nd set on it should be the same (smooth and steady) with the intent to stay non-stop. If you feel like it has slowed way down, don’t panic. Mentally break the work into manageable chunks with how you count (i.e. counting to 5 over and over) and keep steady that way.

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.

PART A: Strength & Skill

*Do a set every 2 minutes.

2 Sets
1 Snatch + 1 Hang Snatch + 1 Snatch @70-75% 1RM Snatch (touch and go)

3 Sets
1 Snatch + 1 Hang Snatch + 1 Snatch @78-83% 1RM Snatch

PART B: WOD

5 Rounds
5 Power Clean (80/60kg) Elite: (90/65kg)
5 Bench Press (80/60kg)

Rx’d Sub for Bench Press if you only have 1 barbell:
1. 6 Dumbbell Bench Press (2×40/27.5)
2. 10 Dumbbell Bench Press (2×25/17.5)
3. 12 Push Ups

TARGET SCORE
Intended Workout RPE: 8.5-9.0+ – 85-90+% – high to very high intensity
Target Time: 4-5 minutes
Time Cap: 7 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Attack with a relentless effort through each round. Be smart on the bench, but the given weight on both bars should allow for non-stop effort. There is a little give and take here. If you go too crazy on the power cleans, you might be left staring at the bench. Find that happy medium that allows for both movements to be blazed through.

How it should Feel: MUSCULAR ENDURANCE! Classic push/pull weightlifting combo. Have fun, get your heart rate, and fight until the end.

WORKOUT STRATEGY & FLOW
Power Clean: Weight should be moderate (under 75% 1RM) where touch and go could be accomplished if you had to. But you will likely want to go with fast singles to make it sustainable for all 5 rounds.

Barbell Bench Press: Moderate weight here as well (under 75% 1RM), where all reps can be completed unbroken. Shake out your arms before starting every time.
 

PART C: Finisher

6 rounds for time on a running clock:
10 UNBROKEN V-Ups
– rest as needed between sets to go unbroken 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.

PART A: Strength & Skill

Front Squats

*Do a set every 1 minute and 15 seconds.

10 Sets
3 Front Squat @84-89% 1RM Front Squat

PART B: WOD

2 Sets
AMRAP 5 Minutes
2 Squat Snatch (60/45kg)
3 Bar Muscle Ups/ 6x Chest -2- Bar
15/12 Calorie Row
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Rounds each set: 3+
Minimum Rounds before scaling: 2+5

STIMULUS and GOALS
How to Pace: STEADY! Stay steady through the two high-skilled movements while utilizing the row to recover. The goal is to stay smooth and consistent across sets and rounds. Take the first time and be a little cautious when testing the waters.

How it should Feel: CARDIO! Given the reps and weight, there’s no real reason to stop, so buckle up and enjoy the ride.

WORKOUT STRATEGY & FLOW
Squat Snatch: Weight is moderate to light/moderate (under 70% of 1RM), but don’t let that entice you to touch’n go. Quick singles is what we are looking for to keep the desired intensity and not let your grip or shoulders overly fatigued.

Bar Muscle Ups: Unbroken! This should be smooth and not a hold up to you staying moving in the workout.

Row: Moderate and steady effort here (75%) while focusing on breathing and relaxing your grip and shoulders.

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.