Day 23

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Overhead Squat (20, 3, 3, 3, 1, 1, 1)

C. Skill (EMOM) x 10 minutes 

ODD: 30 Double Unders

EVEN: 5 HSPU

D. MetCon (Time)

2 Rounds of,

20 Hand to Hand KB Swing (53/35)
10 Right Arm KB Thrusters (53/35)
20 Hand to Hand KB Swing (53/35)
10 Left Arm KB Thrusters (53/35) 

-then- 

50 Cal Row

Day 8

Strength: 

A. Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

B. Split Jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

C. Bench Press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

Work Capacity

D. MetCon (Time)

Complete 3 rounds for time of,

30 Snatch (75/55)

20 GHD Sit-up (sub 40 Ambat)

10 Strict HSPU (Sub 20 HRPU)

Day 94

A. Strength

3×10 Back Squats

B. Skill

4 sets of 12-15 unbroken Kipping HSPU*, rest as little as needed to get the next set, but you must get at least 12 reps.

*Sub 4 sets of 12-15 L-Seated DB Shoulder Press*

C. Conditioning

3 Rounds for time of,

400m Run
21 Burpees

Day 75

A. Skill

EMOM x 10 Minutes

5 HSPU

- Choose any GOAT of your choice.

B. MetCon (AMRAP)

As many rounds as possible in 12 minutes of,

250m Row
25 AbMat Sit-ups

Day 10

A. Split Jerk: 7 x 2

Warm-up as needed. Rest 2-3 minutes between sets. Use a Jerk grip. Build as heavy as possible.

B. EMOM x 16 Min,

ODD: 2 Rep Deadlift
Even: 1-5 HSPU (Sub L-Seated DB Press)

C. MetCon (Time)

21-15-9

Deadlift (225/155)
Ring Dips

Day 93

A. Strength/Skill

EMOM x 16 Minutes

Odd: 3 rep OHS (technique work or work up)

Even: 5 Strict Pull-ups

B. MetCon (AMRAP) x 9 Minutes

15 Barbell Thrusters (45/35)

10 T2B

5 HSPU (4 Wall Climbs)

Day 189

Here's a template you can all toy around and have some fun with.

A.) EMOM x 40 Minutes:

Movement 1 – Monostructural Conditioning
Movement 2 – Gymnastics/Skill
Movement 3 – Non-Monostructural Conditioning
Movement 4 – Barbell

Movement 1 – Monostructural Conditoining

Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. 

Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round.

Movement 2 – Gymnastics/Skill 

Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. 

This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders).

Movement 3 – Non-Monostructural Conditioning

Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. 

This should be approximately 20-30 seconds worth of work.

Movement 4 – Barbell

Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps. 

This shouldn’t be more than 15 seconds worth of work.

Workout:

Minute 1: Calorie Row (15/12)

Minute 2: 10 Handstand Push-ups

Minute 3: 10 DB Snatch (5 each arm) (70/50)

Minute 4: 5 Deadlifts (275/185)

Day 94

A.) Squat

Front Squat: 8×3 @ 80%

B.) Gymnastic Skills

50 Strict Pull ups, every time you come off the bar complete 3 Strict HSPU

C.) Strength

1-arm Bench Supported Dumbbell Bent Over Row (4 sets each side) 4×10, across

D.) 4 Rounds for quality

25 Hip Extensions

1 Min Plank Hold

Former College Gymnast Kacy Catanzaro Is the First Woman To Qualify for the ‘American Ninja Warrior’ Final! (Watch)

Off Season: Day 78

A.) Every minute, on the minute, for 12 minutes:

Minute 1 – Strict Toes to Bar x 6-8 reps (these should be slow and controlled)
Minute 2 – Handstand Push-Up x 6-10 Reps
Minute 3 – Unbroken Double-Unders x 40-50 reps

B.) 8 sets of the following complex: 

Push Press + Push Jerk + Split Jerk

Pause for 2-3 seconds in the split jerk receiving position before recovering. (Demo)

Build over the course of the 8 sets.

C.) Bench 

Bench Press 7×5, across

D.) “Beach Season”

For Time: 

10-1 Bench Press (135/95) 

1-10 Strict Pull-up

Off Season: Day 63

**Note about time management – for today’s session, get right into it. The loading is progressive, so you shouldn’t need a lot of extraneous warm-up time. Mobilize what needs to be prioritized, and get to work.

A.) Every minute, on the minute, for 12 minutes:

Minute 1 – Strict Handstand Push-Ups x 4-10 reps

(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)

Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)

Minute 3 – Unbroken Double-Unders x 30-40 reps

B.) Every 90 seconds, for 15 minutes (10 sets):

Split Jerk x 2 reps

(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

* Set 1 – 50%

* Set 2 – 55%
* Set 3 – 60%
* Set 4 – 65%
* Set 5 – 70%
* Set 6 – 75%
* Set 7 – 80%

* Set 8 – 85%

* Set 9 – 85%

* Set 10 – 85%

C.) Strict Overhead Press (Rest 2 minutes between sets.)

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

D.) Every 6 minutes, for 24 minutes (4 sets) of:

Run 400 Meters

10 Alternating One-Arm DB Snatch (70/50)
20/15 Push-Ups
Run 400 Meters

Off Season: Day 56

A.) Three sets of: 

Jerk Balance (demo) x 3 reps 

-Rest as needed

B.) Five sets of: 

Push Press + Power Jerk + Jerk (demo) 

-Rest as needed

C.) Every minute, on the minute for 10 minutes:

Odd: 6-10 HSPU
Even: 40 Double Unders 

D.) Four sets for max reps:

45 seconds of Strict Pull-Ups
-Rest 15 seconds-
45 seconds of Push Press (95/65)
-Rest 15 seconds-
45 seconds of Push-Ups
-Rest 75 seconds-

Off Season: Day 33

Strength:

A.) Four sets of:

Clean Pull + Clean + Jerk @ 85-90% (1+1+1)

B.) Four sets of:

Deadlift Clusters (1.1.1) @ 85%  

(rest 15 sec between singles, rest 2 min between sets.)

Skill:

A.) Four sets of: 

4-6 Consecutive Strict HSPU 

- Rest 10 sec 

50 Unbroken Double Unders

- Rest 45 seconds

Conditioning:

A.) Six sets for times of:

Row 250 Meters
100 Meter Farmer’s Carry
(you choose the weight, but make it heavy, and WALK, DON’T RUN)

There is no rest between sets, other than the active recovery of the farmer’s carry. Note weight used, and times for each of the six row sprints.

Off Season: Day 16

A.) Three sets not for time of:

Handstand Push-Ups x 8-12 reps (sub 3-4 wall climbs)
Alternating Pistols x 6-8 reps each leg
Toes 2 Bar x 10-12 reps

B.) Jerk 

In 15-20 minutes, build to a heavy Jerk. 

– with 5 of the attempts within 75-90% of your 1-RM.

C.) “Fore”

Max Reps in:

4 minutes of Clean and Jerks (135/95)
4 minutes of Rowing for Calories
4 minutes of Burpees 

D.) For Time:

50-40-30-20-10
Double Unders
25-20-15-10-5
GHD

Off Season: Day 6

A.) Track Session

3 x 800m, rest equal to run time.

B.) For time

50 C2B

100 HSPU

50 Pull ups

C.) "Dork"

33 Front Squats, 185/125

15 Burpees

33 Deadlifts, 185/125

15 Burpees

33 KBS, 70/53

15 Burpees

Michael "Dork" Kennedy was a Boston Firefighter who lost his life on March 26th on duty.  He was a CrossFit athlete and a coach at a Boston affiliate.  He along with fellow firefighter Edward Walsh are in our thoughts and prayers.  This work out is dedicated to them.

Off Season: Day 5

A.)Skills: EMOM x 10 minutes

Odd: 6-10 HSPU
Even: 40 Double unders 

B.) Squat: Four sets of,

Front Squat x 4 reps @ 70-80%

(Rest 2 minutes between sets)

C.) Snatch: Five sets of,

Hang Snatch x 5 reps

(Rest 2-3 minutes between sets)
(select loads that will challenge you to achieve all 5 reps)

OR 

C.) "Isabel" 

30 Snatches for time, 135/95

(Go based on feel for today, athlete's choice with snatch work)

D.) Squat: Four sets of,

Back Squat x 5 reps @ 70% of 1-RM

Rest 2 minutes between sets

Off Season: Day 1

A.) Snatch

EMOM x 10 minutes: Power Snatch + Squat Snatch

B.) Clean and Jerk

3RM TnG Squat Clean and Jerk

C.) Squat (Rest 2-3 minutes between sets)

7x5 Front Squats, across @ 70-75%

D.) Gymnastic Benchmark

50 Strict HSPU for time

E.) MetCon: 

10 Rounds for time of:

7 C2B Pull-Ups

14 Push ups
21 Squats

What is the suggested cool down?

"This is one of the most important times for the mental side of your training.  Immediately after your WOD is the time to reassess the positives from your session - not second guess your efforts, strategy or ability.  Tell yourself that you are happy with your effort, reaffirm that the stimulus you got is going to make you a better athlete, and convince yourself that you loved the pain.  This will become a self-fulfilling prophecy and you will perform better and become mentally stronger in your training and competition.
A good rule of thumb is to have your cool down last for 20 minutes minus the time of your metcon.  For example, if you did "Fran" and it took you 3 mins, your cool down should last for 17 more minutes.  If you did "Nancy" and it took you 12 minutes, your cool down would be 8 minutes.

General cool down - Bringing your heart rate back to normal gradually, allowing things to get flushed out properly.  Rowing, walking or the airdyne are good options. 
Specific cool down - Foam Roll AND Stretch the worked muscles and joints." 

- Ben Bergeron (Crossfit New England)

One More Rep.

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) Snatch: 

Work up to today's 1RM Power Snatch

B.) Jerk Complex: 

3 Dip Drives + Split Jerk, work up to a max set.

C.) "Clean-O-Rama"

3 Rounds of AMRAP Cleans in :15 at 205/155, rest :45
3 Rounds of AMRAP Cleans in :20 at 185/135, rest :40
3 Rounds of AMRAP Cleans in :25 at 155/105, rest :35
3 Rounds of AMRAP Cleans in :30 at 135/95, rest :30
3 Rounds of AMRAP Cleans in :35 at 95/65, rest :25

Work on cycle times, and increasing your stamina.  
Report scores for all 15 intervals.

D.) Gymnastic Benchmark

50 Strict HSPU for time

E.) MetCon For time:

1,000m Row

20 Pistols
20 Bench Press, bodyweight
40 meter Dumbbell or KB walking Lunge, 70/55 each hand
20 Bench Press, bodyweight
20 Pistols
1000m Row

Up In The Air

A.) "Sherwood Special"

2 RFT:

400m Run
40 Thrusters (75/55)

B.) Partner MetCon:

5 RFT: (2 athletes per team.  One works while the other rests.)

6 Squat Cleans (165/110)
12 HSPU
15 Burpees
18 Pull-ups

Must complete all prescribed reps before switching.  For example, the first athlete starts and completes all 6 cleans, then the second athletes completes the 6 cleans. Then the first athlete moves onto the HSPU and completes all 12 reps, followed by the second athletes. This work/rest sequence continues till the end of the round.  Complete 5 rounds total.

Closer to the edge

Today's mobility video:

Squatting with your feet turned out? 

- Kelly Starrett

A.) Snatch Complex

Power Snatch + Squat Snatch from blocks 

- Set up blocks so the bar starts at your knees. You can drop and reset between reps. Work up to a heavy, but not max set.

B.) Metcon 

3 Rounds for time of:

500m Row
21 Power Snatches, 115/80

C.) Skills 

Work on Deficit HSPU

D.) Squats 

Front Squats (5 x 5)

- Can do same weight across, or ascending. Athlete's choice.

E.) MetCon: EMOM x 15 minutes

Min 1: 5 Wall Balls (30/20) + 5 Power Cleans, 135/95
Min 2: 5 Wall Balls (30/20) + 5 T2B
Min 3: 5 Wall Balls (30/20) + Push Jerks, 135/95

- Repeat the sequence for 15 minutes.

Spring is in the air

A.) Three sets of:

7/5 Muscle-Ups (Sub C2B Pullups)
10 Burpee Box Jumps (24″/20″)
Run 400 Meters @ 75-80%
Rest 3 minutes

B.) Every two minutes, for 12 minutes (6 sets):
Clean & Jerk x 1.1 @ 85-90%
(rest 10 seconds between singles)

C.) Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 90%
*Set 5 – 5 reps @ 80%
Rest 2 minutes between sets

D.) For max reps/meters:

4 minutes of Rowing
3 minutes of Wall Ball Shots (30/20 lb)
2 Minutes of Handstand Push-Ups