For time

100 Air Squat to Burpee

Or

100 Jumping Air Squats

Or

150 Air Squats

Scoring

Time taken to complete the workout

Scaling

Squat to burpee: Reduce the reps to 80 if needed.

WOD Goal

For today, make the only goal to go as hard as you can. 150 wall ball / Air Squats or Burpees seems like a lot, which might make you want to pace it. But, today is not the day to pace it. We want you to do as big a set as possible at the start, and to push for the whole workout. This may not seem like a practical way to approach this workout, and it isn’t the only way, but it is what we are encouraging you all to try today.

Some athletes may be able to go unbroken. That is rare, but it happens. Those athletes can finish it sub 5 minutes. For the majority of you, allowing up to 10 minutes to complete is a good goal.

For time

150 Single DB Thruster

Scoring

Time taken to complete the workout

Scaling

DB thruster: Reduce the reps to 100, or 80.

WOD Goal

For today, make the only goal to go as hard as you can. 150 wall ball seems like a lot, which makes people want to pace it. But, today is not the day to pace it. We want them to do as big a set as possible at the start, and to push for the whole workout. This may not seem like a practical way to approach this workout, and it isn’t the only way, but it is what we are encouraging you all to try today.

Some athletes may be able to go unbroken. That is rare, but it happens. Those athletes can finish it sub 5 minutes. For the majority of your athletes, allowing up to 10 minutes to complete is a good goal.

For most athletes the loading is a little heavier than a med ball. We have kept the reps at 150 since you don’t ‘throw’ the dumbbell. Scale as you see fit.

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.

150 Toe-taps
150 ft. handstand walk*
50 step ups

100 Toe-taps
100 ft. handstand walk
40 step ups

50 Toe-taps
50 ft. handstand walk
30 step ups

25 single unders
25 ft. handstand walk
20 DB step ups

*If handstand walking is not going to be possible, perform box or pike round the worlds. Reps of 8-10-12-14-16.

Scoring

Time to complete workout.

Scaling

Handstand walk: can perform less distance (with the goal of completion to be within 4-5 sets), can scale to wall facing lateral handstand walk (against the wall) in increments of 10 feet one way and 10 feet back = 20 feet. Or, perform box/pike round the worlds as suggested in the brief.

Step-ups: choose a weight that will be sets around 10 (minimum) – 20 (maximum) reps at a time, then scale for box height.

If you can’t step UP onto anything, have them perform lunges instead.

Toe-taps: find something to perform lateral jumps over, or perform jumping jacks.

WOD Goal

It is beneficial to hit this workout at an 80% pace overall so that you do not trip up on the inversion work. Going at too fast of a pace on the step ups and tightness in your shoulders while jump roping can make the slippery slope of the handstands much more challenging.

Jump roping today is singles, which for some people who are used to doubles, is more challenging to revert back to. Reinforce elbows in, shoulders retracted, butt squeezed, and ankles together on the jump so that you are jumping efficiently.

Choose a step up weight that is light-moderate so that you can stay moving relatively quickly with set rep ranges around 10-20 (max). Reps are one per leg and you can hold the DB (single DB) anyhow.

Single unders and step ups will be a slow grind, but consistency will be key. Complete the handstand walks in as few sets as possible, with the overall goal being to complete each round of handstand walking in increments of 25 ft. Proficient athletes will be able to complete this workout in around 12-15 mins. For the majority, we will allow 20 minutes.

* Most will be performing box/pike round the worlds. Ideally, you should be able to perform your version in 2-3 sets for each round.

150 single unders
150 ft. handstand walk
50 Single DB step ups

100 single unders
100 ft. handstand walk
40 DB step ups

50 single unders
50 ft. handstand walk
30 DB step ups

25 single unders
25 ft. handstand walk
20 DB step ups

DB: 50/35 lb.

Scoring

Time to complete workout.

Scaling

Handstand walk: can perform less distance (with the goal of completion to be within 4-5 sets), can scale to wall facing lateral handstand walk (against the wall) in increments of 10 feet one way and 10 feet back = 20 feet. Or, perform box/pike round the worlds as suggested in the brief.

Step-ups: choose a weight that will be sets around 10 (minimum) – 20 (maximum) reps at a time, then scale for box height.

If you can’t step UP onto anything, have them perform lunges instead.

WOD Goal

Today’s workout will be a medium to longer grinder in which a shoulder-dominated, technique-oriented movement (handstands) is combined with a heavy leg demand (step ups) and passive shoulder demand (holding DBs), all combined with the jump (legs) and turnover of a jump rope (shoulders.)

It is beneficial to hit this workout at an 80% pace overall so that you do not trip up on the inversion work. Going at too fast of a pace on the step ups and tightness in your shoulders while jump roping can make the slippery slope of the handstands much more challenging.

Jump roping today is singles, which for some people who are used to doubles, is more challenging to revert back to. Reinforce elbows in, shoulders retracted, butt squeezed, and ankles together on the jump so that you are jumping efficiently.

Choose a step up weight that is light-moderate so that you can stay moving relatively quickly with set rep ranges around 10-20 (max). Reps are one per leg and you can hold the DB (single DB) anyhow.

* If handstand walking is not going to be possible, perform box or pike round the worlds. Reps of 8-10-12-14-16.

Single unders and step ups will be a slow grind, but consistency will be key. Complete the handstand walks in as few sets as possible, with the overall goal being to complete each round of handstand walking in increments of 25 ft. Proficient athletes will be able to complete this workout in around 12-15 mins. For the majority, we will allow 20 minutes.

* Most will be performing box/pike round the worlds. Ideally, you should be able to perform your version in 2-3 sets for 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.

EMOM 7 min.

4-5 Strict Candlesticks to handstand

AMRAP 9 min.

3 Candlesticks
9 Couch anchored Sit-ups
18 High Knees

Scoring

As many rounds and reps as possible for the complex in 9 min.

Scaling

Candlestick to handstand: Scale the candlestick as per video recs. Scale the handstand to either a wall walk, or a plank hold.

Sit-ups: Scale to regular sit-ups

High knees; Scale to stepping up and over something high.

WOD Goal

We want you to get some strength building in today, so we have chosen to do a two part workout with the first part involving skill and strength. Hold each handstand for upwards of 30 seconds for each rep in the first part.

For part 2, even though there is no rule to perform the complex (6 reps) unbroken, the goal should be to be able to for each round. That will be a challenge and some athletes might be able to do that for the full 9 min, but the majority might only be able to hold that for a few rounds. That is ok, do it for as long as you can, even if it means taking a longer break between sets. you shouldn’t do this at the absolute expense of intensity though. What we mean by this is that everyone should be able to get more than 5 rounds during the 9 min. The top athletes will be able to get around 8 or more rounds.

For some of you, it might make more sense to do the first 4 reps unbroken, then do a quick drop and reset for the last 2 reps of the clean and jerk.

EMOM 7 min.

8-10 Power Clean and Split Jerk

AMRAP 9 min.

4 DB Power Clean
4 DB Split Jerk
4 DB Clean and Split Jerk

Scoring

1. Score their heaviest set of 3 rep power clean and jerk
2. As many rounds and reps as possible for the complex in 9 min.

Scaling

Complex: Reduce the reps per movement down so you are able to perform one round unbroken for at least the first 2-3 rounds.

WOD Goal

For part 2, even though there is no rule to perform the complex (6 reps) unbroken, the goal should be to be able to for each round. That will be a challenge and some athletes might be able to do that for the full 9 min, but the majority might only be able to hold that for a few rounds. That is ok, do it for as long as you can, even if it means taking a longer break between sets. you shouldn’t do this at the absolute expense of intensity though. What we mean by this is that everyone should be able to get more than 5 rounds during the 9 min. The top athletes will be able to get around 8 or more rounds.

For some of you, it might make more sense to do the first 4 reps unbroken, then do a quick drop and reset for the last 2 reps of the clean and jerk.

The intention is similar in that we will be working technique and efficiency through the clean and jerk. The method is going to be a little different. Slightly more volume given the lower weight. For part one, choose a rep scheme that is challenging and that you can maintain for 7 minutes given your load.

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.

Single-leg Hip Extensions
10-10-10-10-10

Scoring

Load lifted across all sets.

Scaling

Single-leg hip extension: Ideally, you should go to failure on each set. Find a rep scheme that allows this.

WOD Goal

Today, we are going to use the single leg hip extension for some leg strength building. Tomorrow we will focus on strength through the upper body. If 10 reps per side doesn’t illicit a stimulus that enables failure, add more reps.

The goal is to get to failure on each set. Find some modifications (add reps, take away reps) to achieve this.

Bent over DB Row
10-10-10-10-10

Scoring

Load lifted across all sets.

Scaling

Bent-over Db row: Ideally, you should go to failure on each set. Find a rep scheme that allows this.

WOD Goal

The goal is to get to failure on each set. Find some modifications (add reps, take away reps) to achieve this.

Since you can’t pull from overhead, we will be pulling in the sagittal plane for these athletes today. The rep scheme is 10 reps per side.

The goal is to find a heavy set of 3 and hold this load across all 7 sets. This will be challenging for most! Make sure people are resting so you can go full ROM without craning your neck to achieve the rep at the top. A proper rest also ensures that you can keep a better retracted position at the bottom without losing tension.

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.

5 rounds

50 Air Squat
100-m Run
Perform one round every 3 min.

Scoring

Time taken to complete the workout

Scaling

Air squat: Increase or reduce the reps as needed.

Run: Increase the distance as needed, or switch for a jumping movement instead.

WOD Goal

You have another day of running ahead of you. If you want, you could perform a form of jumping or step-ups instead. If you think you will be getting longer than 1 minute rest, increase either the squat or running volume per round.

We want the goal to be to do each round as quickly as you can. The quicker you get through both movements, the quicker you get to put the load down and spend the remaining time recovering.

Each round should take about 90 seconds – 2 minutes. On the quicker side for the earlier rounds and a little longer for the later rounds.

If you don’t think you can move fast during the squats for 25 reps with the load prescribed, you should scale today. This isn’t a workout to try to do the load because it seems like it isn’t heavy. Maybe it isn’t for 10 reps, but 25 is a lot! Unbroken each round is the goal.

5 rounds

50 back squat
100-m DB Carry on back
Perform one round every 3 min.

Scoring

Time taken to complete the workout

Scaling

Back squat: Add load and perform a front squat as needed.

Carry: Add load and perform farmers carry as needed.

WOD Goal

We want the goal to be to do each round as quickly as you can. The quicker you get through both movements, the quicker you get to put the load down and spend the remaining time recovering.

Each round should take about 90 seconds – 2 minutes. On the quicker side for the earlier rounds and a little longer for the later rounds.

If you don’t think you can move fast during the squats for 25 reps with the load prescribed, you should scale today. This isn’t a workout to try to do the load because it seems like it isn’t heavy. Maybe it isn’t for 10 reps, but 25 is a lot! Unbroken each round is the goal.

The carry won’t feel that bad for the first few rounds, but once you are fatigued, holding that barbell up there after their squats will start to get uncomfortable!.

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.

24-20-16-12-8-4

4-point Heel Taps
Burpees
Alt. Cossack Squats

1 Mile run

Scoring

Time taken to complete workout

Scaling

Run: Reduce the distance to 1.2 or 1 k as needed. If you need to modify to a row, perform a 2k row instead.
Strict HSPU: Scale to one abmat under the head, but no more. From there, perform pike push-ups. If these are too easy, have you 2 x one rep per set. Don’t mess around with box pike pushups today. The transition time will take too long.
Heel taps: Reduce the reps as needed. Lower the height of the object. Modify to a bent knee crunch instead.

WOD Goal

Instead of trying to retain a similar stimulus, we have mixed it up for you and have created a completely different workout. It still includes the 1 mile run though! 😉
For the heel taps, place two objects beside each other and heel tap over both there and back = 1 rep.

12-11-10-9-8
DB Alt. Hang Power Snatch
6-5-4-3-2-1
DB Burpees

12-11-10-9-8
SA. Alt. DB Hang Squat Snatch
Lying Wall Hands-to-toes

12-11-10-9-8
Alt. Squat Snatch
6-5-3-2-1
Strict Handstand Pushup

1 Mile run

Scoring

Time taken to complete workout

Scaling

Run: Reduce the distance to 1.2 or 1 k as needed. If you need to modify to a row, perform a 2k row instead.
Strict HSPU: Scale to one abmat under the head, but no more. From there, perform pike push-ups. If these are too easy, have you 2 x one rep per set. Don’t mess around with box pike pushups today. The transition time will take too long.
DB movements: Depending on the load of your dumbbell, modify the squat snatch to a power + front squat. Reduce the reps if You are unable to cycle the recommended reps.

WOD Goal

This workout is fun!! It’s a workout that has a little something for everyone. There are a variety of movements, the reps are low, it is a chipper-ish style, and it has barbell movements 😉
We have used three weightlifting/gymnastics couplets for the bulk of the workout, and ended with a monostructural bomb, aka a 1 mile run (1.6 k). We added the run because it compliments this workout so well, and we wanted to add that component to it. The loading decreases with each couplet. For each movement the loads are intended to be light-moderate, given the low volume.

NOTE: You perform the rep scheme 6-5-4-3-2-1 of each couplet first before moving on to the next couplet. There is no rest between the three couplets and You need to use the same barbell for all three barbell movements. You should have your weights ready to add on close to your barbells.
* If changing of weights is not possible between couplets, choose one load (most likely the middle couplet load) and stick with this for all three couplets. Adjust the volume up or down as needed.
* For PL, we have doubled the reps and adjusted some movements to fit in with the intended stimulus.

The goal is to be able to perform everything unbroken and relatively quickly. It should take you no longer than 10 minutes to get through the movement portion of the workout. You should start out with the pace You think You can hold across all the movements. Naturally, the first few movements will be done a little quicker while You are fresh, but You should try to keep everything in check during these initial rounds. Your breathing, being efficient with your barbell/dumbbell cycling, transitions etc. You shouldn’t need to rest much, if at all during the workout.
For people who will need to break the movements up but still go rx’d, that is ok. Do everything unbroken for as long as possible. You will most likely start breaking things up during the squat snatch/hspu couplet if You start fatiguing. Scale the movements as needed below.

You shouldn’t perform the couplets with the goal of leaving a lot in the tank for the run. You should have it in the back of your mind that You are running at the end and not kill yourselves, but You shouldn’t be so conservative that You can run fast. The mile run will be a brutal transition from the weightlifting/gymnastics. Your legs will feel heavy and your breathing shallow. Have you take the first part of the run to get some of your breathing back (this might never happen!) and for your legs to get used to your running gait. It isn’t going to be a comfortable mile, but You should make sure You don’t just give up once You start running. Aim to finish as strong as You can.
Goal times should be around 16-18 minutes, allowing up to 20 minutes to complete.

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.

Unloaded CrossFit Total

Max set Pistols (each side)
Max set Hamstringers
Max set HSPU

Scoring

The total reps for all three lifts, added together.

Scaling

Pistols: Use one of the scalings from the pistol variations video or perform an elevated back lunge for 10+ reps each side.

Hamstringers: Scale to a lying glute raise.

HSPU: Scale to an object pike push-up, or a pike push-up.

WOD Goal

CrossFit Total day! Getting the Total done in 1 hour has always been really challenging for us as coaches. You will need to be really on point with your time management.

The goal is to push yourselves to absolute failure on each movement. Use the scaling options to ensure you can perform at least 15 + reps for each movement.

You are working on volume today, using a light to moderate load (depending on your dumbbell load)/no load for unloaded. The set terminates when you put your dumbbells down or fail a rep. If you like, you can have two-three attempts at each lift/movement. The first set will most likely be your highest.

* The HSPU can be performed strict or kipping.

CrossFit Total

Max set unbroken Back Squat
Max set unbroken Deadlift
Max set unbroken Press

Scoring

The total reps for all three lifts, added together.

Scaling

Back squat: The dumbbells are held high up on your shoulders/upper back. To scale, use one dumbbell behind the neck/upper back.

Deadlift: Scale to one dumbbell held at the end with both hands.

Press: Scale to one dumbbell held in both hands on either side. If you are still only able to perform less than 10-15 reps with this, increase the sets you do to 3+, or have them perform a push press instead.

WOD Goal

CrossFit Total day! Getting the Total done in 1 hour has always been really challenging for us as coaches. You will need to be really on point with your time management.

The goal is to push yourselves to absolute failure on each movement. Use the scaling options to ensure you can perform at least 15 + reps for each movement.

You are working on volume today, using a light to moderate load (depending on your dumbbell load)/no load for unloaded. The set terminates when you put your dumbbells down or fail a rep. If you like, you can have two-three attempts at each lift/movement. The first set will most likely be your highest.

* The HSPU can be performed strict or kipping.

To lift as heavy as possible in the timeframe given for each lift 🙂 If you don’t get your true 1RM for each lift, remind them that it is the Total and not a single movement testing day. It is all about what you can do with the three lifts combined. It is a great opportunity to see where people are at when comparing your back squat to your deadlift. How far apart are you in terms of weight lifted for each? Naturally, people will deadlift more, but if your squat is less than 70% of your deadlift, this is something to look into.

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.

21-15-9

400-m run
Walking Lunges (double reps)
Object jumps

Scoring

Time to complete the workout.

Scaling

Lunges: Scale the load as needed, or scale down to no load

Box/object jumps: Scale the height as needed, or if you can’t jump, perform two for 1 step ups.

WOD Goal

More jumping and squatting today. The week is heavy on the lower body. Last week it was a little more upper body dominant. If possible, add some load to the lunges.

A little break from overhead shoulder work today, but no break for the lower body. Just switching gears to running, a single leg squat movement and jumping. The workout is intended to be pretty short and light, so make sure you spend a good chunk of the warm up really warming yourself up and getting your body firing again after yesterday’s thrusters. There is no time to ‘warm up’ during the workout, it will be over before you start feeling good.

We have also left some time at the end to cool down and spend some more time on body work.

To clarify, the workout starts with the run and you perform the run at the start of each round. So, it is a total of 3 x 400-m runs.

Ideally, the lunges should be walking, but if space is an issue, you can perform on the spot STEP BACK lunges instead.

Everything should be done unbroken. The runs, since there are only 3 should be pushed really hard. The only set of lunges that might be challenging is that first set of 21, but you will be relatively fresh at this point so it shouldn’t stop you or cause you to take a break.

Fast times will be around 10+/-min, you can allow up to 15 min. to get done. We feel like this is a generous time cap, ideally most people should be aiming for 12-13 min.

21-15-9

400-m run
Walking lunges with DB’s by side
Object jumps

Scoring

Time to complete the workout.

Scaling

Lunges: Scale the load as needed, or scale down to no load

Box/object jumps: Scale the height as needed, or if you can’t jump, perform two for 1 step ups.

WOD Goal

A little break from overhead shoulder work today, but no break for the lower body. Just switching gears to running, a single leg squat movement and jumping. The workout is intended to be pretty short and light, so make sure you spend a good chunk of the warm up really warming yourself up and getting your body firing again after yesterday’s thrusters. There is no time to ‘warm up’ during the workout, it will be over before you start feeling good.

We have also left some time at the end to cool down and spend some more time on body work.

To clarify, the workout starts with the run and you perform the run at the start of each round. So, it is a total of 3 x 400-m runs.

Ideally, the lunges should be walking, but if space is an issue, you can perform on the spot STEP BACK lunges instead.

For the object jumps, ideally find something of similar height to a box, but if this is not possible, jump over something that is as challenging.

Everything should be done unbroken. The runs, since there are only 3 should be pushed really hard. The only set of lunges that might be challenging is that first set of 21, but you will be relatively fresh at this point so it shouldn’t stop you or cause you to take a break.

Fast times will be around 10+/-min, you can allow up to 15 min. to get done. We feel like this is a generous time cap, ideally most people should be aiming for 12-13 min.

Everything should be done unbroken. The runs, since there are only 3 should be pushed really hard. The only set of lunges that might be challenging is that first set of 21, but you will be relatively fresh at this point so it shouldn’t stop you or cause you to take a break.

Fast times will be around 10+/-min, you can allow up to 15 min. to get done. We feel like this is a generous time cap, ideally most people should be aiming for 12-13 min.

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.

EMOM 10 min.

15 Air Squats
10 Air Squat Jumps

Scoring

Total rounds completed.

Scaling

Scale load as needed.

Omit the jump for the jumping air squats.

WOD Goal

Back to back leg days for you. Yesterday we had a combo of hinging and unilateral squatting, today there is more jumping and squatting. If you need to mix things up a bit, add some load and perform a thruster for the air squats instead.

The goal for everyone is to get at least 10 min. completed. That is a total of 55 reps. Some will be able to go for a bit longer because you should be relatively stronger than the majority of the other athletes. No one should really be able to go further than 15 min. That would be over 100 reps. If you think you might be able to do this, increase your loading a little so that isn’t possible. Around 12/13 rounds is the sweet spot.

Towards the end, around 10 min., you won’t be getting that much rest between sets, but up until this point, you should have at least 20-25 sec. before you need to go again (more in the earlier sets). Most people should be able to always perform the sets unbroken. If you can’t, this will eat away at your time and you will fail early. A good reference point is that you should be able to perform 10 reps unbroken fresh. Scale as needed. For some people this might not be 60% of your 1 rep max, or you might not even know what your 1 rep max is. That is ok, go on feel, just make sure you’re not tempted to go above 60% of your one rep max.

DB Thruster ladder

* add 2-3 reps every minute

Scoring

Total rounds completed.

Scaling

Scale load as needed.

Scale to SA thruster, or to one dumbbell thruster in both hands.

WOD Goal

The goal for everyone is to get at least 10 min. completed. That is a total of 55 reps. Some will be able to go for a bit longer because you should be relatively stronger than the majority of the other athletes. No one should really be able to go further than 15 min. That would be over 100 reps. If you think you might be able to do this, increase your loading a little so that isn’t possible. Around 12/13 rounds is the sweet spot.

Towards the end, around 10 min., you won’t be getting that much rest between sets, but up until this point, you should have at least 20-25 sec. before you need to go again (more in the earlier sets). Most people should be able to always perform the sets unbroken. If you can’t, this will eat away at your time and you will fail early. A good reference point is that you should be able to perform 10 reps unbroken fresh. Scale as needed. For some people this might not be 60% of your 1 rep max, or you might not even know what your 1 rep max is. That is ok, go on feel, just make sure you’re not tempted to go above 60% of your one rep max.

Single modality day today, focusing on the Thruster. It’s not a heavy thruster, but the high volume at a light to moderate load will give you plenty of opportunity to grease the groove with your thruster technique. Ladders are great too because it falsely lures you into thinking it’s not that bad since you are only adding 1 rep at a time. Then, once fatigue sets in and enough time has lapsed, it gets really hard, really fast. But, it really is only uncomfortable for the last few minutes 🙂

The barbell is taken from the ground.

If you start to fail before 10 min, reduce the reps to what you can manage and continue on until somewhere between 10-13 min.

We will be spending a good chunk of the warmup on Project Inversion. This will help get you with your overhead position for your thrusters!
With the time remaining at the end, spend it on some good quality body maintenance in the areas that you are needing it most. For those who have attended for the last few days, that might be your upper body, but if others are needing some lower body love, take care of them.

*For PL, depending on the load of your dumbbells, add 2 or 3 reps per minute. Then, once you get to a point where you are on the verge of failing that number, stay at this rep count for an additional 2-3 minutes. Unless you have made it past 10 minutes. Then, you can simply stop when you start to fail.

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.