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WOD: 30 Minute EMOM
Minute 1: 15 Kettlebell Swings (32/24)
Minute 2: 20m Single Arm Suitcase Carry (32/24) (each side)
Minute 3: 1 Round of Strict Cindy
Minute 4: Max unbroken V Ups
Minute 5: 1 Minute Recovery Bike

*Strict Cindy
5 Strict Pull Up
10 Push Up
15 Air Squat

TARGET SCORE
SCORE = checkbox
Target Time each minute: sub 40 seconds
Target Time each minute: 50 seconds
The target times don’t apply on the recovery bike

STIMULUS and GOALS
How to Pace: STEADY! And consistent effort across each station. This workout is going to be a long haul with a lot of highs and lows. Some areas have you working briefly while others leave you grinding through the entire 60-seconds. Regardless, give yourself a 5-second window to transition to the next station.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! Volume is moderately high while you cycle through this for six rounds. Control your breathing and use that recovery bike to reset.

WORKOUT STRATEGY & FLOW
American Kettlebell Swing: The weight is heavy, but it should still be completed unbroken. Be aggressive with your hip drive and breathe consistently at the top of each rep.

Single Arm Kettlebell Suitcase Carries: Unbroken 50ft section is the standard. Keep your core tight and try not to over-lean to the side.

Strict Cindy: You have to be aggressive through this station. The time frame is tough to finish within the minute, so try to complete the pull-ups/push-ups as close to unbroken as possible to maintain speed.

V-Ups: One set max unbroken! That is it. Give it a good effort each minute then rest til the next movement.

Recovery Bike: Enjoy the ride here. Keep the wheels turning at a very slow and steady pace. The focus here is all about getting the heart rate back down. Keep the hands loose to prepare for the swings.

Strength & Skill:

EMOM 8 Minutes
4 Power Clean and Jerks (70/50) or 55-60% 1RM Power Clean and Jerk

Barbell Cycling
We have barbell cycling as we approach the Open and entire CrossFit Games Season! The aim is to increase your capacity and efficiency in the Power Snatch, Squat Snatch, Squat Clean, and Power Clean & Jerk. You will see a mix of heavy, moderate and light loads as we rotate through our planned workouts in a progression to get you touches on many types of barbell loads and movements that could show up. There will be a combination of this barbell work alone, as well as in combination with monostructural and/or gymnastic movements. Just know that we have intention behind it all and it is getting you ready to be fitter this year!

Target score
Weight/load is your score.

STIMULUS and GOALS
How to Pace: STEADY. We want smooth reps that you can work on barbell technique while getting in volume.
How it should Feel: Muscular Endurance and/or Grippy & Gassy. The reps will add up and you will experience some fatigue but it should be manageable.

STIMULUS and GOALS
Power Clean & Jerks: We are working on building Power Clean & Jerk capacity at a moderate weight. Touch’n go reps or quick singles are acceptable today depending on what you are comfortable with at this load.

SCALING
The SCALING aim is to use a weight you can keep smooth and use the associated percentages to scale the weight down as needed!

Scaling option to finish near the target weights/percentages:

EMOM 8 Minutes
4 Power Clean and Jerks (135/95) or 55-60% 1RM Power Clean and Jerk

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.