S/T 
A. 6 rounds of 20 sec on/20 sec off of: 
wall-supported handstand holds
forearm side planks (alternate sides)
hollow body holds
(do all 6 rounds of a movement before moving to the next one) 

B. 5-10 mins to work on freestanding handstands (coaches' choice of drills)

WOD
3 rounds for time
400m run 
12 candlesticks (sc: elevated off of mats)
https://www.youtube.com/watch?v=WXoNNx-uOtU

S/T
A. Superset 4 rounds:
weighted step-ups 5/leg
:30 rest
10 pushups
:30 rest

B. 10 mins of pistol practice/technique

WOD
for time:

Buy-in: 100 DUs (200 single-unders)

60 RKBs (24/16kg)
50 prisoner step-ups (24/20)
40 butterfly sit-ups
30 burpees
20 cal row/AB
10 pistols (5/side)

Cash-out: 100 DUs (200 single-unders)

S/T
A. Bar Muscle-Up Drills/Progressions
(Coach's choice) 

B. Ring Dips
4x3-5 (for technique, not to failure) 

WOD
12 min AMRAP
Ascending ladder
1-1-1-1-2-2-2-2-3-3-3-3 etc

Wall Balls (20/14) 
Ring Rows (Rx=parallel) 
Box Jumps (24/20)
HSPU (sc: pike pushups on box) 

S/T
A. (squat) Snatch
work up to 80% of 1RM, then
4x3 @ 60% of 1RM

WOD
5 RFT
10 BB back squats*(95/65) 
5 burpees
10 V-ups
5 S2OH (95/65)

*from the floor or last S2OH

WOD
"EMOM Madness"

7 min of alternating step-ups 
EMOM 6 pushups

1 min rest

6 mins of single/double-unders 
EMOM 6 pull-ups

1 min rest

5 mins of air squats
EMOM 6 V-ups

1 min rest

4 mins of burpees
EMOM 6 T2B

(Always start each new movement couplet with the EMOM movement. Don't go for max reps, focus on keeping a consistent pace throughout the whole thing. Take a minute off if needed. Total score is how many total minutes of full work you complete (max is 22))

S/T
Movement prep/standards

WOD
18.1!
(TBD)

(alternative mobility/conditioning WOD provided for those doing the workout at Friday Night Lights) 

S/T
A. Superset 4 rounds: 
6-8 ring rows
:60 rest
8-10 TNG deadlifts, 40-50% of 1RM
:60 rest

​WOD
3 rounds "for time"
​
400m run 
20 RKBs (24/16kg) 
15 squat thrusts (burpee w/out pushup)
10 skater jumps
5 goblet squats (24/16kg)

S/T 
Bench Press
5x5 @ 70-75%

WOD
4 rounds for time
15 OH Squats (95/65)
10 Lateral Burpee-Over-Barbell
5 T2B

CASHOUT
2 rounds
15 V-Ups
10 Strict Hanging Leg Raises

S/T
A. Clean and Jerk- technique, then 15 mins to build to a "heavy" rep 

B. 30 back extensions on the GHD

WOD
12 min EMOM
​
5 power cleans (95/65 or 60% of weight found above) 
5 burpees (FB: 10 burpees) 

Kicking off a deload week to prepare us for the first Open workout. If you haven't registered for the Crossfit  Open, do it now!
games.crossfit.com/register/athlete


S/T
Superset 5 rounds: 
6-8 back squats with 2 sec holds, at 50% of 1RM (light)
:60 rest
6-10 pushups
:60 rest

WOD 
24-21-18-15-12-9-6-3

Wall Balls (20/14) 
Double-Unders (x2 for single-unders) 
Sit-ups