“Work like you don’t need the money. Love like you’ve never been hurt. Dance like nobody’s watching.” Satchel Paige
Every 4 Mins for 4 Rounds: (16 Mins)
5 Back Squats @ 41X1 Tempo (Start @ 65% and Build)
*5 Tall Box Jumps After Every Set (Build in Height when possible)
“Better Call Saul”
12 Min AMRAP:
4 Bar Muscle Ups S(Burpee CTB/Pull-up) RTG(6 BMU)
8 Box Jumps S(20/14) RX(24/20) RTG(30/24)
10 DB Hang Power Clean S(40/25) RX(50/35) RTG(60/40)
12/8 Cal Bike S(10/6)
-Today’s strength work is combining some slow tempo strength work with some explosive box jumps. The theme is the same for both of these movements. How can
we generate a lot of power from a near static position. For the back squats, start at 65% and try to build for all 4 sets. For the box jumps, start at or above your
normal box jump height and then try to build from there. You may not be able to build with every set, but that is the goal. You will have plenty of rest between sets,
so challenge yourself today.
-“Better Call Saul” is a moderate length workout with a nice mix of movements. The reps are low enough today where you should be able to stay unbroken for most
of this workout. For the bar muscle ups, choose a number of reps that you can do at least your first round unbroken with. For the box jumps, see if you can go taller
than you normally do, but this should still be lower than what you did in the strength piece. The hang power cleans should be tough for a set of 10, but a weight you
believe you can go unbroken with for several rounds. Aim for 3+ rounds today.
10 Minutes to Build to a Heavy Set of 3 Touch-and- Go Squat Snatches
Every 4 Mins for 5 Rounds: (20 Mins)
30 Wall Balls S(14/10) RX(20/14)
5 Squat Snatches (85-90% of Strength)
-Today’s workout is focused on improving our ability to cycle moderate to heavy squat snatches. In the strength work, the snatches must be touch-and- go. This will
limit how much weight you can do, but will help develop your grip strength and force you to keep good positions throughout the descent. See if you can get to about
80%+ of your 1 rep max snatch in the 10 minutes.
-“Stumpty- Dumpty” is an interval workout where your rest will be determined by how fast you go each round. The goal with this workout is to work for about 2
minutes, so you have about 2 minutes of rest every round. For the wall balls, try to do this in 1-2 sets per round. If you are taking more than 3 sets, scale to a lighter
weight today. On the snatches, while we wanted you to do touch-and- go before, we highly encourage you to do singles here. The weight should be close to the
weight you did in the strength piece, and you will have some fatigue built up from the wall balls each time. Keep the rest minimal between reps and really focus on
each rep so you don’t have any misses.
3 X 6 Min AMRAPs
Buy-In: 400 M Run
2 Strict Pull ups S(1 Strict Pull up/1 Negative) RTG(Strict Ring Pull Ups)
8 Russian KB Swings S(44/35) RX(53/44) RTG(70/53)
*3 Mins Rest Between AMRAPs
-“Strictly Business” is an opportunity to take the strict pull up work we’ve been doing these last few weeks, and apply it in a WOD setting. Each round will start with a
400 M Buy In, and then you will go through the pull ups, burpees, and swings in the remaining time. Go harder on the runs today, since you will have some time to
settle into a pace once you get to the AMRAP. For the strict pull ups, we want these to be unbroken every round, which is why the RX is only 2 reps. If you ever reach
a point where you can’t do the 2 reps unbroken, just switch to 1 rep, or 1 negative. You will still get plenty of pull up work as long as you are moving well through the
burpees and swings. For the swings, choose a weight you can definitely do unbroken for the entire workout. See if you can match your rounds for each of the 3
“Don’t Poke the Bear”
4 X 5 Min AMRAPs:
50 Double Unders S(25 DU/100 Singles)
100’ Bear Crawl (4 X 25’)
100’ Walking Lunges
*30 Secs Rest Between AMRAPs. Restart at the beginning of each AMRAP.
-Today’s workout looks simple on paper, but will be much tougher than it looks. It’s broken into 4 separate AMRAPs of 5 Minutes, but you only have 30 seconds rest
between AMRAPs. You should approach this workout as a 20 Min AMRAP, that doesn’t have any rest built in. The rest is going to fly by, and is really only there to
allow you to record your number of rounds, and reset back to the double unders each time. By starting each round on the dubs, we will be able to measure whether
our pacing is consistent for all 4 sets. Pace this one out early and see if you can hold on in the 3 rd and 4 th AMRAPs when it gets tough. To help with pacing, consider
breaking up your jump ropes from the beginning, and breaking up the bear crawls and lunges into 25’ increments, since you will be turning around anyways.
6 Rounds For Reps: (20 Secs On/20 Secs Off)
Set 1) Max Ring Push Ups S(FLR on Rings)
Set 2) Max 15’ Lateral Shuffles
15 Double KB Deadlifts S(44/35) RX(53/44) RTG(70/53)
75’ KB Farmer’s Carry S(44/35) RX(53/44) RTG(70/53)
30 Butterfly Sit Ups
30 Toes-to- bar S(15 T2B/30 Knees to Chest)
30 Butterfly Sit Ups
75’ KB Farmer’s Carry
15 Double KB Deadlifts
-Today’s strength work is a different format than usual, similar to a Tabata interval, but with more rest built in. You will be doing 6 rounds each of the push ups and
shuffles, so pace this out a little so you can maintain for all 6 rounds. For the ring push ups, focus more on quality than quantity here. We would rather you get 6-8
reps each set at a controlled tempo with full range of motion, than to get 15 reps where you are moving too fast or shorting your ROM. If needed, you can walk up
the rings at an angle to make them easier, or simply hold an FLR once you have maxed out your push ups for that set.
-The lateral shuffles is a movement we don’t do often, but is a great way to work the body through a different plane, and to work different muscle groups than we
normally do in CrossFit. The key to making these effective is to keep your butt low and your chest up through the whole movement. Your position should look similar
to what you look like when you catch a moderate weight power clean. These should get pretty challenging by the later rounds.
-“Happy Middle” is a fun little chipper to finish out the week. The goal with this workout is to go as close to unbroken as you possibly can. The deadlifts should be
light and do-able for 15 reps at the beginning and end of this workout. Challenge yourself to see if you can do the deadlifts and farmers carries without setting the
KBs down. The sit ups will give your grip a break, but pre-fatigue your midline going into the toes to bar. The good news is, it is only 30 toes to bar total, so this
should be a manageable number for many athletes today. If you can’t do at least 8+ unbroken toes to bar when fresh, scale to 15 T2B or 30 Knees to Chest today.
We want this workout to be fairly fast, and don’t want you to get stuck on the toes to bar for too long. Once you get through the T2B, see if you can sprint through
unbroken sets through the end.