“As to methods, there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.” -Ralph Waldo Emerson
Every 4 Minutes for 3 Rounds (12 Mins):
10 Barbell SL RDL (Per Leg)
10 KB Weighted Dead Bugs (Per Side)
5 Hips-to- Bar Kip Swings
For Time: (15 Min Cap)
21 DB Power Cleans S(40/25) RX(50/35) RTG(60/40)
21 Burpees to Plate
21 Box Jumps S(20/14) RX/RTG(24/20)
12 Bar Muscle ups S(21 Toes to Bar/Knees to Chest) RTG(21 BMU)
21 Box Jumps
21 Burpees to Plate
21 DB Power Cleans
-Today’s strength/skill work should provide a nice warm up and activation for today’s workout. These movements are newer for most of our athletes, so focus on
moving well and doing each movement as perfectly as possible, rather than worrying about the weight. You will have 4 minutes to complete a set of each movement,
and we will be repeating it 3 times. You can build on the RDLs and Deadbugs if you’d like, but form is definitely the priority here. Single leg movements like the RDL
and dead bugs are a great way to target imbalances that many athletes have from right to left.
-“BlackJack” is a chipper style workout where you will be doing each movement twice, except the muscle ups/T2B, which will only be performed once. For the power
cleans, choose a weight that you could do 12+ unbroken reps of when fresh. During the workout, you will probably want to break this up into 2-3 sets. For the bar
muscle ups/toes to bar, choose a number of reps that you could do in 2-3 sets when fresh. This will probably be the longest station for most, but still shouldn’t take
more than around 2 minutes to complete. As you get through the muscle ups and into the back end of this workout, see if you can speed up and finish faster than
In 2 Minutes, Complete:
15/12 Cal Bike S(12/9 Cals)
AMRAP Overhead Squats in remaining time S(75/55) RX(95/65) RTG(115/75)
*Rest 2 minutes and repeat until you hit 75 total overhead squats. 24 Min Cap (6 Rounds)
“Johnny Bravo” is an interval style workout, where you will have a bike “buy in” at the start of every round. Once you complete the bike, you will be doing as many
overhead squats as you can do in the remaining time of the 2 minute interval. The workout will consist of 6 working rounds, but once you hit 75 total overhead
squats, you are done. At the minimum, you will need to average 13 overhead squats in every round in order to get this done in under the cap.
-For the overhead squats, choose a weight that you can do 20+ unbroken reps of when fresh.
-Athletes will need to be really smart about how they approach this workout. If you go out too hard the first couple rounds on the bike, you can hit a wall, that can be
difficult to recover from. Aim to do each round on the bike in about a minute, so you have about a minute to work on the overhead squats. This should allow you to
get 2 moderate sized sets on the overhead squats each round. Once you get close to the 75 OHS, push the bike a little harder and try to hang on to the bar until the
Every 90 seconds for 4 Sets:
5-7 L-Pull Ups S(3-4 Tuck Pull ups/1 Negative + Tuck Hang) RTG(8-10 reps)
2 Rounds For Time: (16 Min Cap)
30/25 Cal Row S(25/20)
25/20 Push Ups
2 Rope Climbs S(1 RC) RTG(3 RCs)
15 KB Front Rack Lunges S(35/26) RX(44/35) RTG(53/44)
-Today’s strength work is a great way to build our upper body pulling strength and core strength simultaneously. The strength work does not have to be unbroken,
but you shouldn’t work for more than 45 secs of each 90 sec interval, so you have some time to recover. This is a very difficult gymnastics movement, so try to
challenge yourself today, but don’t be discouraged if you need to scale this in some way today. If you can master this movement, you will have a great base for doing
more advanced movements like legless rope climbs or l-sit rope climbs.
-“De- escalate quickly” is a moderate length conditioning piece to wrap up the day. This is a nice mix of movements that should allow you to keep the intensity high,
and not get stuck on any movement for too long. For the push ups, aim to do these in 2-4 sets per round. If you have to go down to singles and doubles, scale the
reps here or use a band assist. On the front rack lunges, choose a weight that you could do unbroken when fresh, but may opt to break it up for pacing purposes.
Under 12 minutes is the goal for today.
8-10 Minutes of Turkish Get Up Practice
20 Min AMRAP:
200 M Run
3 Wall Walks
4 Turkish Get Ups (2/Side) S(35/26) RX(44/35) RTG(53/44)
5 Tire Flips
-The Turkish get up is our focus for today as we have it incorporated in both the skill work and the WOD. This is one of the best full body movements out there, and
will challenge your strength, mobility, and stability in ways we don’t normally do in CrossFit. Work towards mastering this movement before adding much weight.
For the workout, we’d like you to be able to perform 2 reps unbroken on each side without much issue. As a whole, the goal for the workout is to move through this
at a sustainable pace, with little to no rest breaks throughout. If you find yourself resting on movements like the wall walks or TGU, decrease the reps or weight so
you can keep this workout aerobic.
Every 3 minutes for 4 Rounds (12 Mins):
Squat Cleans 22.214.171.124.1 (5 Singles AFAP) – Start at 70% and increase 5% each round (70, 75, 80, 85%)
3 X 4 Min AMRAPs
1 Squat Clean (75-80%)
6 Chest to Bar Pull Ups S(Pull Ups/Jumping Pull Ups)
24 Double Unders S(12 Dubs/50 Singles)
*2 Minutes Rest Between AMRAPs
-Today’s focus is the squat clean and being able to repeat reps at moderate to heavy weights. Every squat clean will be performed as a single today, so each rep can
be performed as perfectly as possible from the ground. For the strength piece, you will be starting at a moderately heavy weight (70%) and ending at a very heavy
weight (85%). Each weight will be performed “for time” as 5 singles. This will give you an idea of what weights cause you to slow down, and where you may need to
work more on. If you are able to do all the weights in about the same time, then you may need to work on increasing your 1 rep max, or top end strength. If you are
fast at the early rounds, but significantly slower in the later rounds, then you may need to work more on your battery/engine.
-We will continue the heavy squat clean theme in today’s WOD. This workout should be attacked at about 80-85% intensity. We have purposely programmed low
rep schemes that should allow you to perform each movement unbroken for most of this workout, and to use your transition times as rest and recovery. Aim to hit
the exact number of rounds for all 3 AMRAPs. We would rather you speed up today for each AMRAP, then to go out too hot and slow down in the later rounds.
There is no designated squat clean RX weight for today, we want you to use the same weight that you used for your 2 nd or 3 rd set of the strength piece.
8 Rounds For Time: (Teams of 2 – Alternating Full Rounds)
400/350 M Row S(300/250)
12 Shoulder to Overhead S(115/75) RX(135/95) RTG(155/105)
12 Burpees Over the Bar
-Today’s workout is a partner workout, where you will be alternating full rounds. Each round should take about 3 to 3 ½ minutes to complete, so just factor that in to
how you want to attack each round. Since we are doing meters and not calories on the row, you definitely want to pace this part of each round. You won’t be
rewarded for crushing the row, so make your money on the shoulder to overhead and the burpees today. Aim to do the shoulder to overhead unbroken and hit a
fast cycle time on the burpees. Most athletes should be doing a push jerk today. Choose a weight for this that you may have to break up into 2 sets in the later
rounds, but you believe you can go unbroken with. You will have a good amount of rest to recover for the next round so you can push it hard today.