 A. Bench Press
Build to a 10RM, then 2 x 10 @ 90% B. Metcon (Time) 8 Rounds (15 min Cap) 3 Strict Pull Ups (Rx+ 5) 10 Deficit Push Ups (Rx+ 8 Dips) 20 Double Unders (Rx+ 30) SCALES STRICT PULL UPS - 3 Banded Pull Ups - 1 Flexed Arm Hang @ 30X5 - 8 Bulgarian Ring Rows DEFICIT PUSH UPS - Push Ups - Banded Push Ups - Push Ups from Bar on J-Cups DOUBLE UNDERS - 10 Single - single - doubles - 40 Singles - 30 line hops C. Metcon (Reps) (0:50) - P1 Max Cal Row, P2 Max Eye level KBS (70/53) (0:10) REST (0:50) - P1 Max Eye level KBS (70/53), P2 Max Cal Row (0:10) REST (0:50) - Max Isometric alternating DB Bench Press (50's / 35's) OR Strict Press (35's / 25's) L+R = 1 (0:10) REST
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 Today we're going to squat then choose between OLY or body building and then finish with a metcon.
Warm Up 3 Rounds 10 Reverse Nordic Curls 0:10 Knees over toe Pulse Lunge (each side) 15 Clams from the bridge A. Back Squat Build to a 10RM, then 2x10 @ 90% B1. Functional Bodybuilding 5 Rounds (Building to a heavy load) 10 Deadlifts 10 Cossack Squats 5 Rounds 10 KB/ DL RDLs 10 Cyclist Squats (all the way down, 1/3 up. all the way down. all the way up) B2. Weightlifting 5 Rounds to Build to a Heavy load 2 Snatch Push Press 1 Pause Overhead Squat (3 sec in the bottom) 1 Overhead Squat SCALED 5 Rounds 2 Snatch Push Press 1 Pause OHS Attempt (3 sec at your lowest point while maintaining body position) *The focus is to work on the mobility need to master these movements. Said mobility will keep your joints healthy and prevent injury. If you dislike these movements it may be because your mobility is limited. Let's work on it! C. Metcon (Reps) 5 Rounds 1 min - 5 Power Cleans (185/125) (Rx+ 225/155) 1 min - *Max Reps (0:30 WBs (20/14) / 0:30 wtd hollow rocks (15/10) 1 min - REST *Scoring reps  8AM INTRO & OPEN GYM
9AM ADVANCED A. Metcon (Rounds & Reps) *Partner WOD (0:00 - 10:00) AMRAP (Relay Style) 150m Row 15 GHD Sit Ups (OR V Ups) (10:00 - 13:00) REST (13:00 - 23:00) AMRAP (Relay Style) 10 Bench Press @ 75% of 1RM 3-5 Strict Press (23:00 - 28:00) REST (28:00 - 38:00) AMRAP (Relay Style) 3 Deadlifts (185/125) 2 Hang Power Cleans 1 S2OH 10AM COMMUNITY WOD A. Metcon (Rounds & Reps) *Partner WOD (0:00 - 10:00) AMRAP (Relay Style) 150m Row 15 GHD Sit Ups (OR 20 MB Sit Ups) (10:00 - 13:00) REST (13:00 - 23:00) AMRAP (Together) 30 Push Ups 20 Inverted Rows 10 Incline Inverted Sit Ups (23:00 - 28:00) REST (28:00 - 38:00) AMRAP (Relay Style) 10 Russian KBS 8 Goblet Squats 6 KB Jumping DLs  A. CrossFit Games Open 22.1 RX - Reps
Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches (50/35) 15 box jump-overs (24/20) SCALED F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs Foundations F: 10-lb. dumbbell, 12-in. box M: 20-lb. dumbbell, 12-in. box B. Accessory 600m Jog 4 Rounds 8 BB Upright Rows @ 30X1 12 Plate Front Raises 4 Rounds 20 DB Lateral Raises 8+ Inverted Rows @30X1  A. Metcon (No Measure)
3 Rounds (1:00 work / 0:15 rest) - Bike (7RPE) - MB Skiers - Farmers Carry (53/35) - Front Rack Hold (185/125) - Plate Sled Push (45/35) B. Metcon (No Measure) 3 Rounds 10 Knee Over Toes Split Squat (each leg) 10 Seated DB RDLs or BB Good morning 3 Rounds 12 Assisted Peterson Step Up 0:30 Wtd Hanging Hip Tuck (every 0:10 pulses) 3 Rounds 3 Monster Walks Around the World 6 Cossack Squats (each side) OR HS Walk EMOM 5 Rounds 1 min - scorpion kicks 1 min - wall leg shuffles 1 min - Quality Attempts *Can also scale for beginners OR Kipping EMOM 5 Rounds 1 min - Hollow / Arch 1 min - Beat Kip 1 min - Quality Attempts OR Pistol EMOM 5 Rounds 1 min - Dual leg narrow squat 1 min - elevated heel w/ counter weight 1 min - Quality Attempts *Can also scale for beginners C. Mobility *Coach led UPPER BODY - Chest opener (30 sec each side) - Roll the Lats (30 sec each side) - Banded lat stretch (30 sec each side) - Puppy Pose on bench or box (1 min) - PVC pipe external rotation (1 min) - Scap Bridge (2 x 20 sec) LOWER BODY - Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch) - Couch stretch (45 sec each side) - Straddle stretch (1 min) - Frog Stretch (1 min) - Pigeon Pose (30 sec each side) Bullet Proof Knees  A. Metcon (Reps)
5 Rounds Min 1: 15/12 Cal Row (Rx+ 18/15) Min 2: 10 Box Jumps (24/20) (Rx+ 30/24) Min 3: *Max Strict Press into Push Press (75/55)(Rx+ 95/65) Min 4: REST *Strict press as long as you can before push pressing. **1 Strict Press = 1 Rep, 2 Push Press = 1 Rep B. Metcon (No Measure) (0:00 - 6:00) AMRAP 12 Russian Twists (each side) 0:30 Extended Plank Hold 12 Heavy Russian KBS (6:00 - 12:00) AMRAP⠀⠀⠀ 20 KB / DB Crush Grip L Crunches (0:30) KB / DB Crush Grip Hollow Flutters 12 each arm KB / DB Single Arm Cross Body Crunches C. Extra Credit Skill Work: HS (walk or push up), Kipping, or Pistols  A. Bench Press
6 x 5 *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load. Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps. B. Metcon (Time) (9 min Cap) 3-6-9-12-15 - DB Power Cleans (50s/35s) OR BB Power Cleans (135/95) - Toes to Bar - Burpee Over Dumbbells POWER CLEANS - Scale wt - Hang Power Cleans TOES TO BAR - Knees to elbow - Kipping Knee raises - Toes to rig - GHD Sit Ups BURPEES OVER DB / BB - Burpees - Burpees from bench C. Weightlifting 2 Rounds 2 (1 Power Clean to Parallel into Front Squat) @70-80% of 1RM (7-8/10 RPE) 2 Rounds 2 (1 Power Clean to Parallel into Front Squat) @80-85% of 1RM (8-8.5/10 RPE) 1 Round 2 (1 Power Clean to Parallel into Front Squat) @85-90% of 1RM (8.5-9/10 RPE) * Rest as needed between sets * * If the percentages feel heavier than the associated RPE, then go off of RPE * D. Accessory 4 Rounds 7 - 1:1:2 DB Bench Press (left arm rep + right arm rep + double arm rep) 5+ Strict Pull Ups 4 Rounds 10 Single Arm Bench Bent Over Rows Max Dips 3 Rounds 15 - 20 Frog Push Ups 10-12 Inverted rows 20X0  Today we're going to hit the ground running with lifting. Be aggressive, and after our squatting you can either continue to build or perform the 15 min snatch EMOM. We'll finish with a 10 min EMOM.
A. Back Squat 6 x 5 *A little heavier than last week **Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs. B1. Functional Bodybuilding 4 Rounds 10 Wtd Deficit Rev Lunges (each side) (Back Rack, Farmer's hold, or goblet) 10 Split Stance DB RDLs (each side) 4 Rounds 10 Bulgarian Split Squats (each side) (Farmer's Hold) 10 BB Good mornings @ 30X1 4 Rounds 15 - 20 Standing full ROM Calf Raises two seconds in the bottom of each. Feet on 45's. Ad weight as necessary. (0:20) Straight leg calf hops *Go heavier than last week. B2. Snatch 15 min EMOM 5 Rounds - 1 High Hang Squat Snatch on the min. Building to a heavy load. 5 Rounds - 1 Hang Squat Snatch on the min. Building to a heavy load. 5 Rounds - 1 Squat Snatch on the min. Building to a heavy load. C. Metcon (Time) 2 Rounds (5:00) 200m Run 25 Med Ball Squat Jumps (20/14) 50' MB walking lunges MB SQUAT JUMPS - Scale wt - Jump Squats MB WALKING LUNGES - Scale wt - Walking lunges  8AM INTRO & OPEN GYM
9AM ADVANCED A. Metcon (No Measure) 5 Rounds 1st - 4 Power Cleans 155/105 + 4 Box Jumps (30/24) 2nd - L Sit or Tuck L Sit x 20-30sec 3rd - 2 Hang Power Cleans + 2 Hang Squat Cleans + 4 Bar Facing Burpees 4th - 5-10 Toes to Bar + 20-30 Double Unders B. Clean and Jerk - 2 reps @ 70% (7/10 RPE) - 2 reps @ 75% (7.5/10 RPE) - 1 rep @ 80% (8/10 RPE) - 1 rep @ 85% (8.5/10 RPE) - 1 rep @ 80% (8/10 RPE) - 1 rep @ 85% (8.5/10 RPE) - If you are feeling good during these waves, feel free to take it up to a max for the day. C. Functional Bodybuilding 5 Rounds 8 - 10 Dips OR Deficit Push Ups 8 - 10 Chin Ups OR Palm up (supine grip) Inverted Row 4 Rounds 10 Skull Crushers (Bar Bell) 10 Alternating DB Curls w/ Isometric hold 3 Rounds 21's (Barbell) 12 Alternating DB Skull Crushers w/ Isometric hold 10AM COMMUNITY WOD A. Metcon (No Measure) 7 Rounds 1 min - 20 Russian KBS (70/53) 1 min - 10 Box Jumps (30/24) 1 min - 0:40 max DU or JR THEN 3 MIN REST 5 Rounds 1 min - 6 Single Arm Devil Presses (50/35) 1 min - *Max Walking Lunges 1 min - 0:40 max Ab Mat Sit Ups  A. Shoulder Press
Find a 6RM, 6 @ 90%, 6+ @ 85%) B. Auxiliary Work 2 Rounds 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance (6.5/10 RPE) 1 Round 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance (7/10 RPE) 1 Round 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance (7.5-8 RPE) 1 Round 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance (8-8.5/10 RPE) * Rest as needed between sets * OR 4 Rounds 10 Alternating DB Press w/ Isometric hold SS w/ 12-15 DB lateral raises 4 Rounds 10 Plate Front Raises w/ 3 sec eccentric SS w/ 10 DB Rear delt flies C. Metcon (Time) 20 min AMRAP *Partner WOD 20 Chest to Bar Pull Ups 30 Thrusters (95/65) 40/32 Cal Rowed SCALED CHEST TO BAR PULL UPS - Pull Ups - Jumping Pull Ups - Banded Pull Ups - Inverted Rows THRUSTERS -75/55 - Scale wt - DBs |
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