SUNDAY WORKOUT

Strength 10 Minutes:
Strict Press - These sets will be similar to last week. Perform the following...
5 reps @ 50%
4 reps @ 65%
3 reps @ 75%
3 reps @ 80-90% (Select either the weight you successfully lifted last Sunday, or add 5#)

Power/Skill 8 Minutes:
Every Minute On the Minute for 8 Minutes
Power Clean @ 60% 1RM for 3 Reps (every minute)


Then...


10 Minutes of:
Odd Minutes: 30 - 50 Double Unders (If you need to scale, scale, but pick a number you can accomplish multiple times)
Even Minutes: 10 - 15 Pull-ups 

*If you need to do Single Unders, do at least 30, and make it challenging. Pull-ups are however you prefer - kipping, butterfly, etc... Use bands if you need to, but again, make it tough.

FRIDAY WORKOUT

Skill/Power 15 Minutes:
Hang Power Clean - Start at an easy weight (50%) for a few reps, and work your way up slowly to a more moderate/heavy load (80% - 85%). Keep the focus on technique, and don't try to set a new max.



Then...



For Reps:
1 Minute of Power Cleans (135/95)
Rest 1 Minute
1 Minute of Burpees
Rest 1 Minute
1 Minute of Power Cleans (155/105)
Rest 1 Minute
1 Minute of Burpees
Rest 1 Minute
1 Minute of Power Cleans (185/125)
Rest 1 Minute
1 Minute of Burpees
Rest 1 Minute

**Options**
Power Clean set percentages should be less than 60% / <65% / <70%, so if your Power Clean isn't 225+/155+, or very close, you should scale.
Burpees will be done on the East side of the gym, on the opposite side of the Rig, to allow for multiple heats, and bigger classes... *hint, hint*.

*Your score will be how many Power Cleans at each weight, and the TOTAL number of Burpees you completed throughout the workout. Every Power Clean must start with the barbell on the floor; some of you are capable of touch-and-go, even at these loads, and this will be allowed today if you are able to show proper control.

FRIDAY WORKOUT

Gymnastics Skill Work 10 - 15 Minutes
Kipping Pull-ups
Butterfly Pull-ups
Bar Muscle Ups

*We will go over your technique on Kipping Pull-ups first, then, if you are able, we will work Butterfly Pull-ups, and Bar Muscle Ups. Don't miss out, this is a much needed skill session!


Then...


Every Minute On the Minute for 20 Minutes:

Odd Minutes: Hang Power Clean
Even Minutes: Power Clean (from floor)

*Start at 75 - 80% of your 1RM Power Clean. If both your Hang Power, and Power Clean felt good for your last set, you can move up the weight, but make small jumps.

SUNDAY WORKOUT

Strength:
Back Squat 2-2-2-2 @ 80% 1RM
2:00 clock for each work set


Then...

3 Cycles of:
As Many Rounds As Possible in 3 Minutes
5 Power Cleans (155/105)
10 Pistols Alternating (5ea leg)
Rest 3 Minutes

*Use no more than 65 - 70% of your 1RM Clean weight for the Power Clean. Scale the Pistols using a box, a plate under your heel, or holding a plate out in front of you. Keep it challenging though, don't underestimate yourself.

MONDAY WORKOUT

Power Work 15-20 Minutes:

2 Position Clean @ 70 - 75% of 1RM Clean (5 Total sets on a 2:00 Clock)
Rep 1 - Mid-Thigh Hang Power Clean
Rep 1 - Power Clean From Floor

*Work up to 70%, and use 70% for your first set. If it felt solid for both reps, you may add weight. If you had difficulty completing the set, stay at 70%. 


Then...


4 Rounds For Time:
10 Toes2Bar
10 Burpees

**8 Minute Cut-off**


Finish the day with 50 Ring Rows... not for time, just get them in.

WEDNESDAY WORKOUT

Front Squat - complete a set every 2 minutes. (5 total sets)

Reps - 4 @ 60% / 2 @ 75% / 2 @ 85 / 1 @ 90@ / 1 @ 92%(or 5# heavier than last time)

Then…

2 Position Power Clean - complete a set every 2:30. (5 total sets)

1 Hang Power Clean & 1 Power Clean for a Max Load

*The catch… you must complete 5 Burpees w/ a jump over your barbell before each attempt. You get only 1 attempt every 2:30, so make all of your reps count. 

…and to round out the day…

Dodgeball

3 Rounds For 3 Minutes Each

After each round, 1 point will be awarded to the team with the least amount of players knocked out. You may buy back into the game by performing Strict Pull-ups (guys - 5 / gals - 3). The team with the most points at the end of 3 Rounds, wins. :-)

THURSDAY WORKOUT

CrossFit Games Open Workout 11.5
As Many Rounds As Possible in 20 Minutes:

5 Power Cleans (145/100) *No more than 75% of your 1RM*
10 Toes2Bar
15 Wall Ball Shots (20/14)

*Games group athletes try to go RX'd if possible, if we need to scale you we will.

FRIDAY WORKOUT... YEP!

Complete as many Rounds and Reps in 20 Minutes of:

5 Power Cleans (145/95) Use ~70% at most

10 Toes2Bar

15 Wall Ball Shots (20/14)

*Some of you may recognize this little gem... it's CrossFit Games Open Workout 11.5 from a couple of years back. Every rep today counts, so don't quit before the clock runs out just because you don't think another 2 or 3 reps will matter; they will. Let's get after it today, it's another burner! :-)

SUNDAY WORKOUT

Skill Work:
Tall Clean
2 - 2 - 2
*Keep the load light, and work on technique, but move the weight up a bit each set. If you have trouble getting under the bar into a Full Squat Clean, use this time to get under the bar, catching lower each set.


Use the remaining time to find:

1RM Power Clean

*You may use any catch height as long as the catch is above parallel. Shoot for a new PR today!!!

SUNDAY WORKOUT

18 Minutes: Power Clean

3 - 3 - 3 - 3 - 3 @ 85%

*Today, the Power Clean sets are going to be heavy. If you miss a rep, you will repeat it so you can attempt to complete your current set of 3. 

Then...

2 Rounds For Time:

30 Pistols (alternating)

30 Sit-ups

**6 Minute Cut-off**

*You may scale your Pistols by using a box and plates, and/or using a 2.5lb or 5lb plate under your heel. You may use an AbMat for your Sit-ups. If you do not believe you can accomplish 60 reps of each of these in 6 Minutes, or at least get to the last half of the Sit-ups, you may scale the reps to 20/20, but this should be a last resort. You should make this workout as difficult as possible, while still aiming to get as close to finishing as possible.

SUNDAY WORKOUT

15 Minutes:
Triple Long Jump Test
*You will get 15 Minutes to find the Max Distance you can achieve in 3 CONSECUTIVE Long Jumps. You may not get a running start before the first Jump, and you may not move your feet before the second and third Jumps. Who's going to get 15 feet? 20 feet? :-)

Then...

Power Clean
3 - 3 - 3 - 3 -3 @ 80%

SUNDAY WORKOUT

Power Clean
3-3-3-3-3 @ 75%

*After warming up to your work weight, you should take about 2:30 - 3:00mins of rest between sets.

Then

Team up into pairs, we will help you find someone of similar abilities.

4 Dumpster Shuttle Sprints, tag team style

*One person will sprint down and back, tagging their partner, who will sprint down and back. The second person will tag the first, who will complete their final sprint. The second person will do the final sprint of the 4.

MONDAY WORKOUT

As Many Rounds As Possible in 8 Minutes:

5 Power Cleans (155/105)
6 Toes2Bar
7 Burpee Bar Jumps

**Power Clean Scaling Options**
A) 135/95
B) 115/75
C) 95/65

*Select an option you can accomplish, and keep working, but make it heavy relative to what you can do... it's only 5 reps at a time. For the Burpee Bar Jumps: you will perform a standard Burpee, then jump over your barbell you're using for Power Cleans. Both feet must leave the floor at the same time, and hit the floor on the opposite side of the barbell at the same time; no stepping over.

THURSDAY WORKOUT

15 Minutes:
Max Height Box Jump
You may use an approach for your Box Jumps

Power Clean & Split Jerk
2-2-2-2-2

*Move the weight up each set. You must alternate which foot is forward for each of your Split Jerks, during each set of 2. You must start with your non-dominant leg forward for your first Jerk, then proceed to your next rep where you may put your dominant leg forward. Get as heavy as you can, but you may only have these 5 sets of 2.

*We will be doing the CrossFit Games Open Workout 13.2 at 7:30pm tonight, running heats. If you would like a crack at it, come on in, or stick around. Anyone signed up for the Open is welcome to come in, even non members, just shoot one of us a text first. :-)

WEDNESDAY WORKOUT

We haven't cleaned heavy in forever so...

WORKOUT:
Perform the following complex every minute on the minute for 10 minutes:
1 Power Clean (Starts from the floor and ends with a high catch)
1 Hang Power Clean (Must be done without dropping the bar, after the Power Clean rep)

THIS WOD IS FOR MAX LOAD... Start the FIRST round of this 10 round WOD at 80% of your current best 1RM Clean & attempt to go up aggressively every round & aim for a new 2 rep max somewhere along the way...

Again, once you perform the Power Clean you CAN NOT drop the bar... You must guide the bar back to your hip under control before completing the Hang Power Clean rep... Any dropping will nullify that round & you can't remake that round up during that minute...

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