"Bring Friends Free (BFF) Day"
Context: Practice – Take it easy today if you did Wednesday’s workout and you plan on coming on Friday.
Skill Practice Warm Up: 30 seconds on, 30 seconds off for 5 minutes of hollow rocks
Strength: 5×3 squat clean (5 sets of 3 reps, same weight across, 75-85% of clean)
Super Set: 5×6 weighted strict ring dip, or progression, or db bench press (5 sets of 6 reps, same challenge with all sets)
Metabolic Conditioning: “Atlas Shrugged”
5 rounds for time
12 hang power clean (Health: 35#/45#, Athletic: 45#/65# Performance: 65#/95#) or with dbs (15lb, 30lb*, 45lb)
12 lateral burpee over bar (or dbs)
Scaling Guide: 6 – 11 minutes, about 1:30 per round. Scale Up: 95/135lb bar.
GAME CHANGER: from minute 6 – 8 (if you have finished), perform 2:1 wall balls (add an additional squat while the wall ball is in the air). Subtract one second from your time for each wall ball performed.
Coaching Tips: Try to go unbroken on the first few rounds of cleans. Pace the burpees so you can get back to the cleans and complete a ‘good’ set right away. On the last rounds, speed up (if you can).
Optional ‘Cash Out’ or Hypertrophy: 2 min row, 1 min elbow plank, 2 min row, OR 3 sets of 15-20 banded face pulls in a super set with 15 glute ham raises
"I Walk the Line"
Context: Competition – NO CLOCK. Have the coach keep their own time and you have to ask them for how you did. Learn to pace without a clock.
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90% effort) pause power snatch or split snatch or perform 3 reps on the minute for 7 minutes (50-60% effort).
Metabolic Conditioning: “I Walk the Line”
AMRAP 20 mins
Complete as many rounds as possible in 20 mins of:
18 Box Jumps (Health: 8″/12”, Athletic: 12″/20”, Performance: 20″/24”)
15 Toes to Bars (Health: 15 sit ups, straight legs if possible)
12 Kipping Pull up (Health: band assisted pull ups)
Scaling Guide: 4 – 8 rounds, about 3:00 per round.
TEAM VERSION: 2 people. Box jumps – both partners do 18 reps at the same time (alternating on one box is an option). One person goes at a time for the toes to bar and pull ups (15 and 12 total reps per team per round).
Coaching Tips: Go big on the first round, but settle into a slower pace early on. Remember that this is a 20 minute workout! Do step downs on the box jumps. Break up the toes to bar well before you need to. Use as much ‘flick’ of the lower leg as possible. The grip will be very taxed with the pull up and toes to bar combo, so make sure you are paying attention to your hands, so you don’t rip.
"Not So Naïve"
Context: Practice – How much rest between sets?
Strength: 5-5-5-5-5 back or box squat (5 sets of 5 reps, increase weight each set if possible)
Super Set: 7-7-7-7-7 single arm ring row (5 sets of 7 reps on each side, adjust difficulty each round)
Metabolic Conditioning: “Not So Naïve”
AMRAP in 9 min
Strict chin up (Health: 6 assisted, Athletic: 3/4 reps, Performance: 4/6 reps)
6L/6R single arm db jerk (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)
12 alternating reverse lunges with db overhead -one arm- (same)
At minute 0:00, 3:00, and 6:00 stop and perform 25 double unders (Health: 40 singles)
Scaling Guide: 3 – 5 rounds, about 1:45 per round (not including the time for the double unders). Scale Up: 35/50lb db.
Coaching Tips: Start with a set of double unders as fast as possible. Go right into the first round of pull ups. You should be able to do at least 2 rounds unbroken with the pull ups. After the last db jerk, go right into the lunges. Switch arms as desired. Avoid taking too large of steps back and hyper extending the back.
Optional ‘Cash Out’ or Hypertrophy: 10 push ups, 15 Kb swings, 4 min, OR 3 sets of 15 single arm db bench press in a super set with 12 single leg deadlifts
Context: Mental Toughness – Make the OHS super ‘legit’, no bad reps! (put your ego in check if you shouldn’t be doing OHS).
Strength: 6×2 squat clean (6 sets of 2 reps, same weight across, 75-85% of clean)
Super Set: 6×5 weighted strict ring dip, progression, or db bench press (6 sets of 5 reps, same challenge with all sets)
Metabolic Conditioning: “Sunspots” (CrossFit Classic)
5 rounds for time of:
9 Deadlifts (Health: 45#/65#, Athletic: 65#/85#, Performance: 85#/135#) or 12 with dbs (20lb, 35lb*, 50lb)
6 Hang Power Snatches (Health: hang power cleans, same, same) or 9 with db (same), alternate arms as desired
3 Overhead Squats, (Health: 6 front squats, same, same) or 6 with dbs (same) alternate arms as desired
Scaling Guide: 4-12 minutes, about 1:30 per round. Scale Up: 105/155lbs.
Coaching Tips: Be sure to be thoroughly warmed up before starting, and practice the reps and the transitions. There isn’t enough time to ‘ease’ into it. Plan on hitting it hard from the beginning. These are regular grip deadlifts, but you may want to stop at 8 reps and change to a snatch grip for the last DL rep. Make sure you complete the deadlift before going into the hang power snatch (do not just snatch it from the floor). Do not let your breathing compromise the OHS. If you are gassed, rest before the last snatch so you can do the OHS safely.
Optional ‘Cash Out’ or Hypertrophy: 15 hollow rocks, 15 wall ball, 4 minutes, OR 3 sets of 10-15 strict leg raises in a super set with 15 loaded glute bridges
"Feelings are Overrated"
Context: Practice – The progression from muscle clean > power clean > squat clean
Strength: 7×2 clean pull (7 sets of 2 reps, same weight across, but adjust if necessary, 85-95% of clean)
Super Set: 7×5 weighted strict ring dip, progression, or db bench press (7 sets of 5 reps, same challenge with all sets)
Metabolic Conditioning: “Feelings are Overrated”
AMReps (FGB style), 3 rounds, 1 minute per station
muscle clean (Health: 45#/55#, Athletic: 55#/75#, Performance: 75#/115#) or with dbs (15lb, 35lb*, 50lb)
20′ bumper push – use sliders (Health: 10#/15#, Athletic: 15#/25#, Performance: 25#/45#)
1 min rest
Scaling Guide: 80 – 120 reps, about 35 reps per round. Scale Up: 85/135lb bar
Coaching Tips: You can start on any movement, but they must be completed in any order. For example, if you start on sleds, you will finish with the thrusters before the rest interval. Make sure your elbows are in front of the clean before lowing the bar/dbs (and that you are standing tall). Play to your strengths so if you can get more reps on the cleans or thrusters, try to get more reps there.
Optional ‘Cash Out’ or Hypertrophy: 1 min kb swings, 2 min row, 1 min kb swings, OR 3 sets of 15 db bent over row in a super set with 15-20 loaded hip extensions