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Strength & Skill

For Time
Accumulate 100 Alternating Leg V-Ups holding 5kg plate
*Each time you break complete 10 Supermans

STIMULUS and GOALS
How to Pace: Steady. 7/10 RPE — Breath though each rep.

How it should Feel: MUSCULAR ENDURANCE – Fatigue in the abs will set in!

WORKOUT STRATEGY & FLOW
Alternating Leg V Ups: Begin each rep from the hollow position. This is different than the V Up standard we see in CrossFit.
Supermans: Each time you raise into Superman then lower back to start that is 1 rep.

SCALING
The SCALING aim: Less volume with similar stimulus
For Time
Accumulate 70 Alternating Leg V-Ups
*each time you break complete 5 Superman

WOD:

30 Kettlebell Deadlifts (2×24/16)
15m Walking Lunge (2×24/16)
30 Kettlebell Deadlifts (2×24/16)
-rest 1:1-
20 Kettlebell Hang Cleans (2×24/16)
15m Walking Lunge (2×24/16)
20 Kettlebell Hang Cleans (2×24/16)
-rest 1:1-
20 Kettlebell Deadlifts (2×24/16)
15m Walking Lunge (2×24/16)
20 Kettlebell Deadlifts (2×24/16)
-rest 1:1-
10 Kettlebell Hang Cleans (2×24/16)
15m Walking Lunge (2×24/16)
10 Kettlebell Hang Cleans (2×24/16)

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

STIMULUS and GOALS
How to Pace: CHALLENGE! We are bouncing back and forth on kettlebell deadlifts and hang cleans with increasing weights paired with a decreasing sled push weight. Reps will go down, but distance goes up as the weight drops, so be ready to grind through these quick chippers with a moderately aggressive pace. The goal should be to complete each station with as few breaks (if any) as possible.

How it should Feel: HEAVY and GASSY! These will put your body in some uncomfortable pain, but in a rewarding way once it’s all said and done. Fight hard through each set, and don’t be afraid to hurt.

WORKOUT STRATEGY & FLOW
Double Kettlebell Deadlift: Goal for both workouts regardless of the weights should be 1-3 sets. If you plan to break more than once, ensure that the rest is quick and you get right back to work.

Weighted Lunges: Keep it Steady. Relax your hands as much as possible to save your grip with the kettlebells.

Double Kettlebell Hang Clean: These will be the most challenging and should be broken up from the start. You will have a break after, so if you catch rhythm, keep the weights flowing for as long as possible.

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.