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Warm Up:
3 Rounds:
50 Jumping Jacks
50ft High Knees
50ft Butt Kickers
25ft Side Lunges
5 Inch Worms w/ Push Up

Breathing:
“Fantastic Four”
Teams of 4:
25:00 Clock:
Station 1: Run 200M
Station 2: Kettlebell Swings (44/26)
Station 3: Double Unders
Station 4: Shoulder to Overhead (75/55)
*Score is total Reps for stations 2,3,4 combined + total distance ran.

*Each partner will start on a station, when the partner on the run returns from the 200M everyone will rotate stations in order.
1 to 2, 2 to 3 etc. Keep a running total of reps for each movement and tell your partner taking over your station how many reps your team is currently on. Use whiteboards if needed.

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Warm Up:
3 Rounds:
12 Walking Lunges
10 Wide Mountain Climbers (Foot outside hand)
:30 Plank Hold
5 Good Mornings
8 Back Squats, Add light weight each round.

Clang & Bang:
Back Squat
5 x 3 @ 70-80%
No Lifting Shoes, Belt, Knees Sleeves

Breathing:
CrossFit Games Open Workout 15.3
AMRAP 14:00
7 Ring Muscle-ups
50 Wallballs (20/14)
100 Double Unders

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General Warm Up
3 Rounds:
100m Run
8 Wide Mountain Climbers
10 Walking Lunges
10 Abmat Sit-ups
5 Wide Good Mornings
8 Back Squats, Add light weight each round.

Strength
Back Squat 4 x 4 @70-80%
No oly’s belt, Shoes or sleeves. Clean it up.

Conditioning
AMRAP 17 Minutes
Run 200m
15 Deadlifts (185/135)
10 Bar Facing Burpees

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Warm Up:
400M Run
then
2 Rounds:
6 Burpees to 6″
9 Ring Rows
12 Jumping Air Squats
15 Jumping Jacks
10 PVC Shoulder Passes

Strength:
Split Jerk 5 x 3
First set start at 60% and work up
*We want beautiful reps only

Conditioning:
For Time:
40-30-20
Wallballs (20/14)
Pull Ups
*This piece should be finished in around 12:00 or less.
Scale appropriately.

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Test Week, Day 3

Warm Up:
3 Rounds:
20 Double Unders
15 Russian Kettlebell Swings
10 Push Press w/ Empty Barbell
5 Burpees
Then:
:30 Twisted Cross Each Side
:30 Puppy Dog Pose

Strength:
1RM Split Jerk From Rack

Conditioning:
For Time Complete:
21-18-15-12-9-6-3 Reps of
– Push Jerk (115/80)
– Calories on Rower or Airdyne

*Classes exceeding 10 people, half the class starts on rowers and other half on push jerks

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Test Week, Day 1

Warm Up:
500M Row
Then:
3 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
Then:
1:00 Pigeon Stretch Each Side
1:00 Seated Straddle

Strength:
Find your 5RM Touch and Go Deadlift
No bounce, no noise, control the eccentric portion of the lift

Conditioning:
4 Rounds For Time:
10 Hang Power Cleans (95/65)
10 Thrusters (95/65)
10 Bar Facing Burpees

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Warm Up:
AMRAP 8:00
100m Run
8 Ball Slams
8 Ring Rows
8 Wide Lateral Squats
8 KB Sumo DLHP

Conditioning 1:
AMRAP 12:00
w/ a partner switch each round:
200M Run
10 Unbroken Wallballs (20/14)
10 Unbroken Kettlebell Swings (53/35)
*If you break you must restart that movement and
finish it before moving on.

Rest 4:00

Conditioning 2:
6 Rounds For Time:
w/ a partner switch each round:
30 Double Unders
15 Sumo DLHP (75/55)
8 Bar Facing Burpees
2 Rope Climbs

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Warm Up:
3 Rounds:
250M Row
20 Jumping Jacks
5 Strict Pull-ups or Tough Ring Rows
10 HR Push-ups
12 Walking Lunges

Strength:
Work up to 5RM Bench Press

Conditioning:
Teams of Two:
AMRAP in 20:00
100 Calorie Row
100 Front Squats (115/80)
100 Pull Ups
100 GHD Sit-ups or Abmat Sit-ups

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Warm Up:
AMRAP 7:
100M Run
5 Burpees
10 Russian KB Swings
15 Air Squats
Then:
2 Sets:
2 Power Snatch
2 Overhead Squats
2 Hang Squat Snatch
2 Squat Snatch

Strength:
AMRAP 6:00
w/ a partner switching each rep
1 Squat Snatch (135/95)

Conditioning:
Partner “Double Diane”
Teams of 2 complete for time:
42 Deadlift 225/155lbs
42 Handstand Push Ups
30 Deadlift
30 Handstand Push Ups
18 Deadlift
18 Handstand Push Ups
*Break up work as needed.

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Option #1:
Regular Class

Warm Up:
3 sets:
50ft High Knees
50ft Butt Kickers
50ft High Bounding Skip
50ft High Kicks
100M Run
Then:
Calf Stretch :30-:45 Each Side

Conditioning:
These should be strong efforts for each interval, no “Sandbagging”
For Total Time Including rest complete:
800M Run x 2, Rest 3:00 Between Each
400M Run x 4, Rest 2:00 Between Each
200M Run x 6, Rest 1:00 Between Each

Scaled:
400M Run x 2, Rest 2:00 Between Each
200M Run x 4, Rest 1:00 Between Each
100m Run x 6, Rest :30 Between Each

If Class Time Allows,

Midline Work:
3 Sets NOT for time:
30 Abmat Situps
15 GHD Hip Extensions (2 Sec @ top)
1:00 Plank Hold

Option #2:
CrossFit Open Workout 17.5 Prep.
15-20 Minutes of General & Movement Specific Mobility
25-30 Minutes of Monostructural Active Recovery (Cardio)
60-65% Effort at a conversational pace.
8-10 Movement Practice & Strategy