Skills/Make-Ups/Open Gym (0900-1030)
Olympic Lifting Workshop (1000)
With a partner, alternating rounds:
AMRAP 30 mins
10 Power Cleans (185/135)
20 Weighted Pistols (1 pd/18 lbs.)
C: Run 400, 155/105 PC, 20 pistols
M: Run 400, 95/65 PC, 20 goblet squats (1.5/1 pd)
This is a “you go-I go” partner work. You can share a barbell and change weight if needed between partners. Choose a PC weight that allows you to move the bar steadily in singles without a big break between reps.
Min 1: 8 Strict Pull Ups
Min 2: 8 Strict TTB
Min 3: Rest
C: Banded Lat Pulldown (Green bands) or 3-5 strict pullups / 6 strict TTBs
M: 1: 5 negatives / 8 strict KTE
DB Strict Press (45/35)
Row 15/12 Cals between Press sets
C: DB Press (35/25) and 15/10 Cals
M: DB Press (25/15) and 12/8 Cals
Cap 20 minutes
Strength intent: Today’s EMOM has a pulling focus. Remember to keep your legs straight on the strict TTB as best as possible and resist the urge to kip while we focus on core and shoulder stability here.
Metcon Intent: Strict pushing strength with a metabolic component. The DB strict press is with 2 dumbbells. Try and maintain the same intensity on the rower each round as the rest (i.e.: the strict dumbbell press reps) shortens. Shoot for less than 1 minute of work each time you get to the rower and scale accordingly.
5 Bar Facing OTB Burpess + 3 DL at 60% 3RM FS
10 Box Jump Overs (30/24)
8 Front Rack Lunges (155/105)
6 Thruster (155/105)
Rest 2 minutes
C: 10 BJO (30/24), 8 FR Lunges (115/85), 6 Thruster (115/85)
M: 10 BJO (24/20), 8 FR Lunges (75/55), 6 Thrusters 75/55
Strength intent: The weight is designed to be consistent across all rds. of the DL. The focus is hitting good positions under a little fatigue, but the weight is specifically light.
Metcon intent: Welcome to Interval Weight Training, or IWTs for short. The intent is to move at the same speed each round since you have recovery time between each round. These workouts are designed to increase your lactic threshold – your body’s ability to process lactic acid and recover under fatigue. Remember how your legs felt after the 500m row? Let’s get there every rd. here. Hips do not have to open on the box jump overs. Can you hang on between the lunges and the thrusters? Choose a weight that challenges you to do so while focusing you to dig deep mentally.
Snatch Technique Work
1 Hang Snatch Pull
1 Snatch Pull
1 Power Snatch
Up to 70%
100m Farmers Carry (70/53)
Farmers carry are single arm and don’t have to be unbroken
Time cap: 30 min
C: 53/35 KB
M: 35/24 KB
Strength intent: Snatch technique work with a focus on driving through triple extension. Focus on reaching good positions before each lift. It’s purposefully designed to stop at 70% of your 1RM snatch so please resist the urge to set a new 1RM in this complex.
Metcon intent: This is pure capacity building and heavy breathing. The KB farmer’s carries are single arm, so try and hang on for at least 50m chunks to do each 100m interval with only one break. The question is, how much can you shut your mind off and keep grinding through the work.
Odd – 20 sec HS hold + 5 strict HSPU
Even: 20 sec ring support hold (top of rings)
C: 20 sec HS hold + 5 box HSPU / 20 sec ring support hold
M: 20 sec HS hold + 5 pushups / 20 sec hollow body hold
21 Shoulder to Overhead (155/105)
15 Bar Muscle up
15 Shoulder to Overhead (155/105)
10 Bar Muscle up
9 Shoulder to Overhead (155/105)
9 Bar Muscle up
C: S2O (135/95) / C2B pullups
M: S2O (95/65) / Ring Rows
Cap: 15 minutes
Strength intent: The first week of building gymnastics strength and you’ll see an EMOM protocol like this during our gymnastics strength days moving forward. It’s designed to be 30-45 seconds of work each round with time to transition between stations. Today will be a push-dominant day with static hold work.
Metcon intent: STOH is a moderate weight, so please scale accordingly to the appropriate level. It would be preferable to drop the weights and move with consistent aggression rather than doubles or triples as your arms fatigue. On the bar muscle ups / C2B / and Ring Rows – focus on proper hollow body position and making your chest touches the bar/rings with good form.
Every 2 mins, 10 Rounds
1 Squat Clean + 2 Front Squats
Build to a heavy complex.
Wall Balls (20/14, 10/9’)
C: Same as above.
M: 25-15-5 Wall Balls (20/14, 10/9’)
Cap: 15 minutes
Strength intent: The goal should be to build to approx. 90% of the 3RM FS you hit last week. Build consistently over the 10 rds so the last two rounds are your heaviest.
Metcon intent: A push/pull leg-heavy couplet. WB and rowing are a classic combination in CrossFit and are mentally as fatiguing as they are physically fatiguing. Take breaks on the WB during the sets of 35 and 25 so you can attempt to go unbroken on the 15.
The mechanics scaling has the round of 35s removed in order to assure athletes meet the same intended stimulus.
Skills/Make-ups/Open Gym (0900-1030)
Gymnastics Workshop (1000)
In 15 minutes
Rope Climb Skills
With a partner – Alternate 20 rope climbs each.
Mechanics – Rope stand-up no legs
Consistency – Rope Climb singles
Intensity – Rope climb doubles
(Purpose – Start 31 Heroes Prep)
AMRAP 20 mins with Partner
10 Bar Facing OTB Burpees
10 Clean and Jerks (135/95)
10 Box Jump Overs (24/20)
One partner runs 200m with wall ball (20/14) while the other works in gym.
C: Same as above.
M: 95/65 and 24/20” box step ups.
Intent: 31 Heroes is coming up at the end of the summer and that brings with it rope climbs in a high-density / high volume workout. We’re going to start working that skill now.
A rope stand-up starts on the prone position lying flat on the ground and without engaging your lower body, use your arms to pull yourself up to standing and lowered back down to lying flat.
Metcon intent: This is a classic CrossFit partner metcon of high intensity work at relatively low weights. Resist the urge to stop moving while working through the movements and recover your breath while running. Remember though – you have a partner working hard while you’re running!
Test – Establish 1 set Max Strict Pull Ups
Intensity – Max Strict Pull Ups
Consistency – Max Ring Rows
Mechanics – Max chin over bar hold
EMOM 12 mins
Min 1: 1/2 reps Max Strict Pullups
Min 2: :30-40 sec hollow hold
Min 3: 8 L-Sit DB Strict Press
Min 4: Rest
Bench Press (225/155)
Ring Muscle Up
C: Bench (155/105) / Muscle-up transitions on low rings
M: KB Floor Press (53/35) and jumping pull-ups
Tester intent: This is designed to test your strict pull-up strength and capacity and the score is total strict pull-ups accumulated, unbroken.
Metcon intent: This is a classic push/pull strength couplet done with a partner. Both bench press and ring muscle ups are movements that can require longer rest intervals, so be smart about staying right at the line before failure so you can trade off work with a partner easily. Don’t underestimate the HR pushups as they will have the same volume effect as the bench press and be smart about breaking them with your partner early. Make sure you hold the standard of lifting the hand all the way off the ground and not just the fingers or palm.
If there’s an odd number of athletes, create a team of 3 and go 12-1 as a 3-person team.