Warm-up (No Measure)

3 ROUNDS

30 Single Unders
30 Mountain Climbers
10 Sumo Good Mornings

Following the warm-up, review the Double Unders and Sumo Deadlifts

Extended Warm-up – Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to Moderate-Heavy)
MIN 2 – :45 Double or Triple Under Practice
MIN 3 – Rest

(Score is Weight)

Workout – Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 5 Sumo Deadlifts (275/185)|(185/135) + 50 Double Unders
MIN 2 – :45 Max Sit-Ups
MIN 3 – 15 Up-Downs + 5 Sumo Deadlifts
MIN 4 – :45 Hollow Hold

(Score is Reps)

Warm-up (No Measure)

LINE DRILLS (5:00 CAP)

Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call.

25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip

-Immediately into-

ON A 5:00 RUNNING CLOCK…

400m Run

AMRAP In Remaining Time…

10 Scap Push-Ups
5 Tempo Push-Ups (30X1)
10 Tempo Air Squats (30X1)

Workout – Metcon (AMRAP – Rounds and Reps)

“PAZ”

ON 6:00 RUNNING CLOCK…

Complete 1000m Run*

Into…

AMRAP x 22 MINUTES

23 Air Squats
7 Burpees
14 Push-Ups

Into…

ON 6:00 RUNNING CLOCK…

Complete 1000m Run

*Rest remaining time before AMRAP. Workout originally programmed as just 1000m Buy-In / Cash-Out.

**Weight vest optional for the entire workout.

(Score is Rounds + Reps)

Warm-up (No Measure)

2 ROUNDS

15/12 Cal Row
10 PVC Pass Throughs
10 PVC Overhead Squats
10 PVC OH Lunge

Into…

2 ROUNDS

15/12 Cal Row
10 Barbell Hang High Pulls
10 Hang Muscle Snatches
:30 OH Barbell Hold

Workout – Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

1 Hang Power Snatch (95/65)|(65/45)
2 OH Reverse Lunge
3 Cal Row

*Hang Power Snatch Reps Increase by 1, OH Reverse Lunge by 2, Cal Row by 3 each round. 1-2-3…2-4-6…3-6-9 and so on.

(Score is Rounds + Reps)

Cool Down – Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Roll Upper Back
3:00 Foam Roll Quads & IT Band

(No Measure)

Warm-up (No Measure)

3 ROUNDS

10 Empty Barbell Good Mornings
20 Glute Bridge-Ups

Into…

3 ROUNDS

10 Empty Barbell Romanian Deadlifts
10 Kipping Swings
10 V-Ups

Strength – Deadlift (1×3)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Deadlift

(Score is Weight)

Workout – Metcon (Time)

FOR TIME

21-18-15-18-21
DB Deadlift (50/35)|(35/20)*
Toes to Bar

*Both heads of each DB must touch the ground each time.

(Score is Time)

CrossFit Rx – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Wall Ball Front Squats*

MIN 2 – :45 Bike**

*2nd round: Change to Wall Ball Push Press to Target, 3rd & 4th round: Change to Wall Ball

**1st round: EZ→ 2nd round: Mod → 3rd & 4th round: Hard

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 x 18 MINUTES…

30 Wall Balls (20/14)|(14/10)

15/12 Cal Bike

MAX Double Unders in Time Remaining*

*No Additional Rest b/t Sets

(Score is Reps)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

1:30 Wall-Sit

:30 Perfect Hollow Rocks

-Rest 1:00 b/t Sets-

(No Measure)