10m - Dynamics

10m - Snatch Review

15m - 1RMax Snatch

Metcon - TBA pending liftoff workout

10m - dynamics

15m - movement prep

"Crossfit Games Lift Off"

10m - dynamics

10RFT:

16 Cal Row

8 Burpees over the Rower

10m - Dynamics

Strength - 25m to establish:

• 5RM Front Squat

Strength Part 2 - 5m to establish:

• Max Strict CTB Pull Up

*Have athletes look at what they tested with previously. Most it was either strict CTB, Strict Pull Ups, or banded Strict Pull Ups. Hopefully they wrote down what they did and how many - if not, just have them test where they are capable of.

Metcon - Gymnastics Test - FT:

50 sHSPU (or 50 HSPU or 50 Push Ups or 50 elevated Ring Push Ups)

10m - Dynamics

10m - Complex Review

10m - Setup

Metcon - 20m AMRAP:

400m Run

3 Power Clean

3 Jerks

*Weight ascends every round, complex must be unbroken.

*Rx:

Male - 135/155/175/195/215/235..

Female - 95/115/135/155/165/175..

10m - Dynamics

15m - Movement Prep

10 RFT (5 each):

10 Bar Facing Burpees

5 OHS

10 Deadlifts

5 Muscle Ups

*Rx - 135/95

15m - Dynamics

Strength - 25m to complete 5 supersets:

• 3 Pause Front Squats (SAME WEIGHT AS LAST WEEK)

• CTB or Scaling Option - add 1 rep to last week

MetCon - 5m AMRAP:

4 Strict HSPU

4 Hang Power Cleans 155/105

*Athletes may scale with kipping hspu today.

15m - Dynamics

With a partner:

5 sets each:

20/15 Calorie Row

5 sets each:

17 WBS 20/14lbs to 10’/9’

5 Sets Each:

14 Alt. Dumbbell Snatch 50/35lbs

*Rest while partner works

*Rx+ is 30/20lb WBS

15m - Dynamics

15m - Movement Prep

MetCon - 7m AMRAP:

8 Squat Clean Thrusters 75/55

9 TTB

10 Burpee Box Jump Overs 24”/20”

-3m rest-

Repeat

Mobility - Everything

15m - Dynamics

“Coffland” - FT:

Accumulate 6m hang from the pull up bar

*Every break:

800m Run

30 Push Ups

*Ideally, this workout should take 3-4 sets. If an 800m run will take longer than 4:00, modify to a 400m.

**If athletes first hang is less than one minute, they will accumulate 4 minutes of hanging

**If athletes first hang is less than 30 seconds, they will accumulate 3 minutes of hanging

15m - Dynamics

10m - Snatch Mechanics

Strength - Every 75s for 7 sets, ascending:

• Snatch

• Hang Snatch

MetCon - 15RFT:

1 Power Snatch (roughly 80% of complex)

15 Double Unders

*9m time cap

15m - Dynamics

10m - Muscle Up Drills

MetCon - 12m AMRAP:

3 Deadlifts 275/185

4 Muscle Ups (up to 2:1 CTB/PU)

5 Box Jumps 36”/28” (2x35lb plates for men, 1x45lb plate for women)

*These box jumps are meant to be explosive, challenging, and slower paced.

15m - Dynamics

Strength - 25m to complete 6 supersets:

• 2 Paused Front Squats 5-15lbs heavier

• ## of Strict CTB SAME AS LAST WEEK!!!

MetCon - 6m AMRAP:

5 1-Arm Dumbbell Push Jerks/Arm AHAP

10 Air Squats

15m - Dynamics

FT:

5,000m Row

15m - Dynamics
10m - Movement Prep
MetCon - 16m AMRAP:
8 Thrusters 95/65
8 Bar Facing Burpees
*You go, I go.
*Every time someone completes 8+8 it counts as a round.
Cooldown - Saddle Pose + Single Leg Forward Fold

15m - Dynamics )
10m - DB Prep
MetCon - 5RFT:
5 DB Deadlifts
5 DB Power Cleans
10 TTB
200m Run
*Rx is 50/35lbs, 2 dumbbells at a time.
Mobility - Forearm Stretching

15m - Dynamics
10m - Rope Climb Prep
5m - Kipping HSPU Prep
MetCon - 10RFT:
30 Double Unders
10 HSPU (Push Ups or DB PP)
1 Rope Climb 17’
*15m time cap

10m - Dynamics

15m - Prep

FT - “Andy”

25 Thrusters 115/75

50 Box Jumps 24”/20”

75 Deadlifts 115/75

1.5 Mile Run

75 Deadlifts

50 Box Jumps

25 Thrusters

*40m time cap

15m - Dynamics

10m - Squat Snatch Prep

Build up - 5 sets every 75s:

• 3 TNG Squat Snatches

*They may stop at their workout weight or challenge themselves a bit.

Metcon - 3RFT:

10 Squat Snatch 155/105

20 Burpees

15m - Dynamics

Metcon:

4 sets of 60/40 Calorie Assault Bike

-3m rest between-

15m - Dynamics
15m - Dynamics
Strength - 25m to complete 5 supersets:
3 Paused Front Squats at 5-15lbs over last week
Strict CTB - add one rep to exactly what you did last week!
Increase guide for sCTB - NO CHIN OVER PULL UPS ALLOWED THIS PROGRESSION:
Add 1 rep to each set of strict CTB
If you performed the modification last week:
5, 2s count CTB Negative (banded if necessary) + 5 CHALLENGING ring rows each set, 1s hold at top
Metcon - FT:
30 Calorie Row
30 Push-ups
400m Run

15m - Dynamics
15m - HSW Drills
Metcon - 15m AMRAP:
50’ HSW
50’ Broad Jumps
50’ Walking Lunge
*We will go 25’ out and 25’ back. I will divide the room in half at 6am, and athletes will work from the wall (monster or black) to the cone, and back. 
*HSW - bear crawl for scale, or 4x wall walks. 
Mobility - Twisted Cross 90s. Puppy dog 1m

10m - Dynamics

10m - Barbell Cycling

5m - WB Prep

Metcon - 14RFT (you go, I go):

7 Clean & Jerks 135/95 **Unbroken

14 WBS 20/14lbs to 10'

*20m time cap

*This workout is fast and unbroken. Come out hard, and hold on.

15m - Dynamics

10m - Snatch Prep

10m EMOM:

• Hang Squat Snatch, ascending

FT - “Running Jackie”

800m Run

50 Thrusters 45/35lbs

30 Pull Ups

*12m time cap.

15m - Dynamics

Strength - 25m to complete 4 supersets:

• 4 Paused Front Squats at 5-15lbs over last week

• Strict CTB - add one rep to exactly what you did last week!

Increase guide for sCTB - NO CHIN OVER PULL UPS ALLOWED THIS PROGRESSION:

• Add 1 rep to each set of strict CTB

If you performed the modification last week:

• 4, 2s count CTB Negative (banded if necessary) + 4 CHALLENGING ring rows each set, 1s hold at top

MetCon - 6m AMRAP:

5 Strict HSPU (or DB Strict Press)

10 Box Jump Overs 24”/20”

15m - Dynamics

4 rounds:

25 Calorie Row

25 Calorie Assault Bike

100 Single Unders

15m - Dynamics

15m - Movement Prep (PC & Kip on the bars)

Metcon - 4 rounds of 3m on/1m off:

400m Run

*Max reps of <movement>

Round 1 - Ring Muscle Ups

Round 2 - Bar Facing Burpees

Round 3 - Power Cleans 135/95

Round 4 - TTB

*Score for the day is total reps.