10-8-6: Row For Calories HARD, “Strict” Burpees, Jump Squats
A “strict burpee” is a burpee when you must perform a perfect push up rather than the typical “sprawl” to down and up off the ground. This will help get those pushers warm for some muscle up skill work following the warm up.
Mobility Recommendation: Sink Stretch, 2:00
With a barbell at chest height in a rack, face away and reach back for the bar with your palms facing down and slowly “sink” into the stretch. You should feel a stretch on the front of you shoulder and pecs.
3 RFT: 800m Run, 16 Front Squats (135/95), 6 Muscle Ups
Scaling the distance on the run as needed. We are looking for you to complete the run in three and half to five minutes per round, so scale to 400, 600, or another distance to keep the stimulus. Additionally, this is a great workout for everyone to get on the rings for either full muscle ups or some sort of assisted version (jumping, banded, etc.). Anyone performing full muscle ups should not exceed 3 sets, and the front squat weight should allow for 3 sets or less each round. The time domain for this workout is 25 minutes or less.
2 Steady Rounds: 20 S-Arm Russian KB Swings (53/35), :20 Hanging L-Sit or on Parallettes, 12 KB Thrusters w/ Pause in the Bottom
The S-Arm Russian swing is exactly what it sounds like and is simply a variation of the regular swing. Hinge at the hip and be explosive in your extension. The KB thruster is a good warm up and mobility exercise, and getting it overhead while keeping the ribcage down is tough.
Mobility Recommendation: 1:00 Plank Plus
A ‘Plank Plus’ is a plank where you lift the opposite arm/opposite leg straight out in front/behind for a brief second before returning to a plank. That’s one rep.
Overhand Grip Deadlift: 1-1-1-1-1-1-1 (7×1)
We are looking for you to go heavy with your pulls, but we want you to execute these deadlifts with an overhand grip only. Using the hook grip is acceptable, but you will experience the same discomfort in your thumbs with a heavier weight that you experienced when you first learned it with the olympic lifts.
8 RFT: 8 Sumo Deadlift High Pulls (75/55), 8 Thrusters (75/55)
This workout is meant to be a BURNER. The barbell needs to be light enough you can hang onto the bar for unbroken sets the entire workout. The time domain for this piece is sub 8 minutes. The plan should be “come out hot and hold on”.
4-way Banded Glute Activation: 20 steps per direction
2 Steady Rounds: 10 Pause Goblet Squats w/ band around knees, :20 Ring Support Hold
Mobility Recommendation: 3×10 Cossack Squats between warm up sets (5/leg)
Back Squat Waves: 6-4-2-6-4-2-6-4-2
Going through 9 heavy sets will take some time, so use the first 6-4-2 as a warm up to gauge your weights. Overall, we want you building to a heavy set of 6, 4, and 2 to finish the session. The goal when you “restart” with the sets of six are to evaluate how the first round went and adjust accordingly. Consider setting a clock for the lifting session and hitting a set every 2 – 3 minutes
AMRAP 10 Minutes: 15 Kettlebell Swings (53/35), 10 Goblet Squats (53/35), 5 Ring Dips
We want to get as many of you on the rings as possible. There should be enough time built into class that everyone practices either: holds, negatives, or full dips. For the workout the dips should not be more than 2 sets in any round.
Skill Work Warm Up
Spend 10-15 Minute on the Jump Rope
Options: Triple unders, heavy double unders, regular double unders, double under progressions/practice
Mobility Recommendation: Dragon Pose, 2:00/side
AMRAP 18 Minutes: 60 Double Unders, 4 Strict Pull Ups, 20 Lunge Steps, 4 Strict Pull Ups
The strict pull ups should be pretty close to unbroken each round. Lunges may be walking or in place if you have limited space available. We are looking for a scale that allows everyone to get 4+ rounds.
Move Steadily Through: 1:00 Squat Hold (Unsupported), 15 Empty Bar Snatch Grip Press, 15 Pause OHS w/ Empty Bar, 15 Empty Bar Snatch Grip RDLs, 1:00 Squat Hold (Unsupported)
Following the general warm up, do some positional work with the empty bar to set up for success with your 1RM day.
Mobility Recommendation: Banded Overhead Stretch w/ External Rotation bias, 1:30 per side
Snatch: In 20 minutes build to today’s 1RM
For Time: 9 Squat Snatch (165/110), Run 200m, 6 Squat Snatch, Run 200m, 3 Squat Snatch
For most, this weight will be near or over your best snatch, so as a guide we are looking 70-80% of your 1RM for the metcon. We encourage some touch and go reps, as this workout should be much more of a sprint than a pacing exercise. Goal is <8 minutes
This month, we’ve sprinkled in a few more test days, giving you the chance to let ‘er rip on some classic CrossFit benchmarks as well as some standard and unique 1RM lifts.
On a 6 Minute Clock: Row 500m, 20 Pause DB Goblet Squats, max duration Freestanding HS Hold practice with the remaining time
Mobility Recommendation: 2:00 T-Spine Mobilization
Using a foam roller or medball, lean back over the implement and reach for a barbell flat on the floor.
Push Jerk: 7-7-7-7
The goal for these push jerks is getting yourself to understand that in the push jerk it’s not “drop” under the bar, but instead an aggressive “PUSH UNDER” the bar.
3 RFT: 12 Dumbbell Deadlifts, 12 Dumbbell Squat Cleans, 12 Handstand Push Ups
Coaches pick the loading on the dumbbell. We are looking for a dumbbell weight that you can maintain close to unbroken sets in each of the movements. For the handstand push ups, there is a cap of 3 sets per round so you don’t get stuck on the wall. Time domain for the 3 round workout is sub 10 minutes.
3 Steady Rounds: :10 AAB Sprint, 10 KB Goblet Squats, 10 Kip Swings
You should be speeding up on the bike each round, with round 3 being an all out sprint to really prime yourself to move fast in your benchmark day. After the warm up, spend plenty of time mobilizing and working through some skill work with both movements. The focus of the day is the conditioning.
Mobility Recommendation: Banded Front Rack Stretch, 2:00/side
Fran, 21-15-9: Thrusters (95/65), Pull Ups
Benchmark day! The day is written intentionally low on volume so you have no excuse not to crush it. Spend plenty of time warming up and focusing on the finer points of both the thruster (not pressing before hips are extended) and the pull up.
Accumulate 5 Minutes in a handstand hold
If you’re confident in your handstands, you can attempt this freestanding, although 5 minutes would be extremely impressive. Lessen the duration or simply practice for 10-15 minutes.
AMRAP 5 Minutes: 15 Medball Squat Cleans, 12 Empty Bar Hang Clean and Jerk, 50 Single Unders, :30 Plank Hold
Lower the bar to at least the knee for the clean and jerks. Nothing too fancy in the warm up today – we want you to have plenty of time to get after the workout, cool down a bit, and then still have some time to focus on the L-Sit. The coach can even reverse the order today if they’d like, but the focus is the conditioning.
Mobility Recommendation: Banded Front Rack Stretch, 2:00/side
AMRAP 17 Minutes: 100 Double Unders, 30 Wall Balls (20/14), 15 Clean and Jerks (135/95)
Scale the barbell weight to allow for consistent singles. A good gauge for attempting to do this workout RX is a sub 5 minute “Grace” time. For the double unders, consider a time cap for each round for those who have inconsistent double unders.
10 Minutes of L-Sit Practice
With whatever time remains at the end of class (ideally 10 minutes), practice the skill of L-sits. These will be very challenging or even impossible for some, so be prepared to scale to a bent knee variation or even a plank.
Mobility Recommendation: 20 Slow and Controlled Lateral Squats
The lateral squats are performed like Coasack squats, with both feet remaining flat on the ground. As you shift from left to right, remain low in the squat rather than extending your hips between each rep.
4-way Banded Glute Activation: 20 steps Per Direction
2 Steady Rounds: 20 Hollow Rocks, 15 Jump Squats w/ Empty Bar in Back Rack, 10 Kip Swings + 5 Kipping Pull Ups
Back Squat: 5-5-5-5-5 AHAP (5×5)
We want you to build up to a heavy set of 5 and then repeat it four more times rather than 4 warm up sets and one heavy set. If your last set is a new 5RM then great, but we don’t want 4 light sets and only one heavy set of 5. These squats should take 25+ minutes and are the main focus for today.
Climb the Ladder for 8 Minutes: 3 Box Jumps (24/20), 3 Pull Ups – 6,6,9,9,12,12…
Move back and forth quickly between these two movements. Scale by climbing by 1s or 2s on the pull ups so you stay moving.
Increasing Speed Each Round, 15-12-9 Reps: Jump Squats, DB Snatch, :30 HS Hold After Each Round
The handstand hold can be done against the wall or freestanding for advanced athletes (or simply :30 of practicing a hold). For those in between (HS holds against a wall are too easy, but freestanding isn’t there yet), you can get against a wall and work on shifting weight back and forth between hands, even lifting your hands or performing shoulder taps.
Mobility Recommendation: Shoulder Floss 2:00/side
Push Press: 10-8-6-4-2-10-8-6-4-2
We are cycling through the rep scheme twice so you can use the first round as a barometer for selecting your weights in round 2. Move quickly through the first wave and then take some more time on the second. Focus on a vertical dip and drive and an aggressive hip extension. Get heavy!
AMRAP 10 Minutes: 30 Air Squats, 10 Hang Power Snatches (75/55)
The hang power snatch needs to be a weight you can cycle for sets of 10 no matter how tired you are.