Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:  Performance and Fitness: Handstand PU progressions and warm-up the deadlift

Part 2 – Conditioning: “Diane”

Performance: 21-15-9 reps of –

• Deadlift (225/145lb)
• HSPU

Fitness:  21-15-9 reps of –

• Deadlift (approx 5 RPE)
• HSPU progression

Is this a benchmark? Yes

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Squat 5-5-3-3-3 to work to a heavy set of 3, shoot for an 8/10 RPE

Part 2 – Conditioning: “Tallinn”

Performance: AMRAP 9 min of –
• 7 Box Jump (30/24”)
• 3 Muscle Ups (scale to 5 C2B pull-ups and 5 ring dips, or 5 pull-ups and 5 ring dips, or 5 pull-up progressions and 5 dips)
• 9 KB Swings (30/24k)

Fitness: AMRAP 9 min of –
• 7 Box Jump (24/20″ or lower)
• 5 C2B pull-ups & 5 ring dips (or 5 pull-ups and 5 ring dips, or 5 pull-up progressions and 5 dips, whatever you have)
• 9 KB Swings

Is this a benchmark? No

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Clean 7×2 climbing in weight, shoot for the final double being around 90%

Fitness: Power clean 7×2 Climbing in weight, shoot for the final double being a 8-9 RPE

Part 2 – Conditioning: “Hot Tamale”

Performance: 21-15-9* reps for time of –

• Burpee
• Power Clean (135/95lb)

*Each round followed by 20m Lunge with a plate locked out overhead (45/25 plate)

Fitness:

21-15-9* reps for time of –

• Burpee
• Power Clean

*Each round followed by 20m Lunge with or without a weighted implement

Is this a benchmark? No

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Tabata squat test – do two 20s intervals with 1 min of rest between, score is most squats done in one of the intervals
then…
Max unbroken pull-up test (up to three tries) at Max UB pull-ups. Unbroken = no resting between reps, movement does not break

Part 2 – Conditioning: “Threshold”

Performance: 2 Rounds for time of –

• 30 Squats
• 20 Sit-ups
• 15 Push-ups
• 10 Pull-ups
• 800m run

Fitness:

2 Rounds for time of –

• 30 Squats
• 20 Sit-ups
• 15 Elevated push-ups
• 10 Pull-up progressions
• 800m Run or Row

Is this a benchmark? Yes

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Power Clean singles –  work to 25% above WOD weight
Fitness: Power Clean triples work to slightly heavier than WOD weight

Part 2 – Conditioning: “Kangamangus Highway”

Performance: AMRAP 10 min of –

• 8 Power Clean (135/95lb)
• 12 Wall Ball (20/14lb)
• 25 Double-Unders

Fitness: AMRAP 10 min of –

• 8 Hang Power Clean
• 12 Wall Ball
• 25 Double-Unders

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: 5x of 3-Position Snatch (1 power position snatch + 1 hang from knee + 1 snatch) climbing in weight each round if possible
Fitness: 6x of 2-Position Snatch (1 power position snatch+ 1 hang snatch from knee), climbing in weight each round if possible

Part 2 – Conditioning: “Creed”

Performance: 2 min AMRAP of –
3 (full) Snatch (115/75lb)
6 Burpees over the bar

Rest 1 min, repeat for 4 rounds total
Fitness: 2 min AMRAP of –

3 Hang Power Snatch
6 Burpees over the bar

Rest 1 min, repeat for 4 rounds total

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Front Squat – 2-2-2-2-2
Fitness: Front Squat 8×2, climbing in weight – try to hit an RPE of 8/9

Part 2 – Conditioning: “Level 1 Test… times 2”

Performance and Fitness: For time – score is first round time, add total working time to notes
Perform within a 15 min time cap, of –

• Run 400m
• 40 squats
• 30 sit-ups
• 20 Push-ups
• 10 Pull –ups

Rest 3 minutes, repeat the workout – but move from pull-ups up to run. Your goal is to finish within 30 seconds of your first round time.

Goal for first round times: men = under 6:30, women = under 7:00

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Review skills and warm up Deadlift

Part 2 – Conditioning: CF Mainsite WOD 160909

Performance: For time:

• 100 double-unders
• 25 toes-to-bars
• 25 deadlifts (225/155lb)
• 50 box jump overs (24/20″)

Fitness: For time:

• 100 speed steps or 200 Single-Unders
• 25 Kipping knee-ups or sit-ups
• 25 deadlifts
• 50 box step-ups

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Push Press 3-3-2-2-1-1
Fitness: Strict Press 3-3-3-3-3

Part 2 – Conditioning: “Kudzu”

Performance: For time: –

15-12-9-6-3 reps of*

• SDHP w/ KB (32/24k)
• Push-press (115/75lb)

Run 100m shuttle between each round

Fitness: For time: –

15-12-9-6-3 reps of*

• SDHP w/ KB
• Push-press

Run 100m shuttle between each round

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Review of movements and standards. If you are doing the performance workout today, partner up with someone who is also doing it and count for them (switch places when you are done).

Part 2 – Conditioning:

Performance: “Fran”
21-15-9 reps for time of:

• Thrusters (95/65lb)
• Pull-ups

Fitness: “Not Fran”

For time –

• 21 Front Squat (95/65lb)
• 21 Pull-ups, pull-up progressions, or ring rows
• 600m run
• 15 Front Squat
• 15 Pull-ups, pull-up progressions, or ring rows
• 400m Run
• 9 Front Squat
• 9 Pull-ups, pull-up progressions, or ring rows
• 200m Run