Monday Madness

19DEC, 2021

Metcon (AMRAP – Rounds and Reps)

25min AMRAP
200m Run
30 Wall Ball Shots 20/14
15 Pull UPs
15 Power Snatch 95/65
30 Double Unders

Mobility Cash Out

Mobility Cash Out:
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) Barbell(45) Smashing
(Quads, IT band, Hamstring)

Upcoming classes

CrossFitSunday, 8:00 am - 9:00 amSunday Funday at Home WOD!
CrossFit - Sun, Oct 11

Warm-up
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Down Dog to Up Dog
10 Down Dog Toe Touches
8 Inchworm Push-Ups
8/8 Quadruped Thoracic Rotations
:20/:20 Crossbody Lat Stretch
10 Banded Pull-Aparts
:15/:15 Hand to Hand Wrist Circles

Specific Prep
:20 Wall-Facing Plank Walk-Ups (Hands Creep In, Ribs Down)
1-2 Kick Ups to Wall
:20 Wall Supported Handstand Hold (Stacked Shoulders, Ribs Down, Legs Squeezed)
:20 Tuck Hold on the Floor
6-8/side L-sit Single Leg Lifts
:15 Floor L-Sit (Press the Floor Away, Lock the Knees, Tall Chest)
2 Sets: Building Loads
50ft (15m) Farmers Carry
50ft (15m) Sandbag Bear Hug Carry (Bag High on the Chest, Ribs Down, Short Steady Steps)
"The Threshold" (3 Rounds for reps)
For Quality
Every 10:00 x 3 Sets
300/270m Row
200ft (60m) Farmers Carry
:30 Wall Supported Handstand Hold
200ft (60m) Sandbag Bear Hug Carry
:30 Floor L-Sit
Score = Average Time / Set

Note: This is scored for time, but we are treating it as a steady, for quality effort.
Farmers Carry: 2 x 50/35lb (22.5/15kg) Dumbbells or 2 x 53/35lb (24/16kg) Kettlebells
Sandbag Bear Hug Carry: 150/100lb (68/45kg)
Goal: ~7:00 / Set
Stimulus: Aerobic Endurance / Midline / Loaded Carries
RPE: 4/10
Primary Objective: Move through each set at a steady, controlled pace while maintaining strong positions at every station.
Secondary Objective: Keep all three sets consistent without creating unnecessary fatigue heading into testing week.
[The Threshold: Levels] (3 Rounds for reps)
Level 2
Every 10:00 x 3 Sets
300/270m Row
200ft (60m) Farmers Carry
:30 Wall Supported Handstand Hold
200ft (60m) Sandbag Bear Hug Carry
:30 Tuck L-Sit or Single Leg L-Sit
Dumbbells: 2 x 35/25lb (15/12kg) or Kettlebells: 2 x 44/26lb (20/12kg)
Sandbag: 100/70lb (45/32kg)

Level 1
Every 10:00 x 3 Sets
250/225m Row
150ft (45m) Farmers Carry
:30 Box Pike Hold or Plank Hold
150ft (45m) Sandbag Bear Hug Carry
:30 Hollow Hold
Dumbbells: 2 x 25/15lb (12/7kg) or Kettlebells: 2 x 35/18lb (16/8kg)
Sandbag: 70/50lb (32/22.5kg)

Masters 55+
Every 10:00 x 3 Sets
300/270m Row
200ft (60m) Farmers Carry
:30 Wall Supported Handstand Hold or Box Pike Hold
200ft (60m) Sandbag Bear Hug Carry
:30 Tuck L-Sit or Single Leg L-Sit
Dumbbells: 2 x 35/25lb (15/12kg) or Kettlebells: 2 x 44/26lb (20/12kg)
Sandbag: 100/70lb (45/32kg)

Competitor
Every 10:00 x 3 Sets
300/270m Row
200ft (60m) Farmers Carry
:30 Wall Supported Handstand Hold
200ft (60m) Sandbag Bear Hug Carry
:30 Floor L-Sit
Kettlebells: 2 x 70/53lb (32/24kg)
Sandbag: 200/150lb (92/68kg)

Hotel Gym / Travel
Every 10:00 x 3 Sets
300/270m Row or 1:30 Machine
1:00 Dumbbell Farmers Hold
:30 Wall Supported Handstand Hold
1:00 Dual Dumbbell Front Rack Hold and March
:30 Floor L-Sit or Tuck L-Sit
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3-4 Sets
6/6 Quadruped T-Spine Rotation w/ Reach
:45/side Half-Kneeling Hip Flexor w/ Glute Set + Overhead Reach
8 Wall Slides w/ Lift-Off
:45 Child’s Pose w/ Side Bend
Intent: Restore thoracic rotation and shoulder mechanics while opening the hip flexors.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
8-10 Cuban Rotations
8-10 Ring V-Outs
8-10 Glute Ham Raises
CrossFitMonday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Mon, Oct 12

Warm-up
General Warm-Up
1:30 Cardio Choice (Bike Ideally)
-
10 Bend and Bows
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Alternating Scorpions
10 Down Dog Toe Touches
10 Bootstrap Squats
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
5 Tall Muscle Cleans
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Romanian Deadlifts @ empty barbell
-
Specific Barbell and Double Under Prep
:20 Single Unders
:20 Single Unders with High Jump (priming double under jump)
:20 Double Under Practice (Relaxed elbows, wrists driving the rope)
-
2 Sets @ light barbell : plates allow bar to be pulled from the floor
3 Clean Lift Offs (Lats engaged, hips and shoulders rising together)
3 Slow Pull Power Cleans
3 High Hang Power Cleans (Fast elbows, full extension before the pull under)
-
3-4 Sets: Building 65-70% starting weight
1 Slow Pull Power Clean
1 Low Hang Power Clean (2in below knee)
1 Power Clean
Power Clean (Every 1:30 x 10 Sets 1 Rep @ 65-70%+ building to a new 1RM)
Loading Notes: % 1RM Power Clean
These 10 singles should allow for a quality build and progression here to allow you to make successful jumps and hit quality reps along the way with enough time for the CNS while keeping the muscle memory on point for each and every rep, especially when we get to 85%+
"Hanging on by a Thread" (AMRAP - Rounds & Reps)
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders (Ascending by 12 Each Round)

Score = Rounds + Reps

Barbell: 135/95lb (61/43kg)
Goal: 4+ Rounds
Stimulus: Barbell Cycling / Grip
RPE: 7.5/10
Primary Objective: Complete each bike in under :55.
Secondary Objective: 11 unbroken Deadlifts + 1, and 9 unbroken Hang Power Cleans.
[Hanging on by a Thread: Levels] (AMRAP - Rounds & Reps)
Level 2:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders
Barbell: 115/75lb (52/34kg)

Level 1:
12:00 AMRAP
10/8 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
50-60-70-80... Single Unders
Barbell: 75/55lb (34/25kg)

Masters 55+:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders or :40 Practice
Barbell: 115/75lb (52/34kg)

Competitor:
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders
Barbell: 155/105lb (70/48kg)

Hotel Gym / Travel:
12:00 AMRAP
:50 Bike or Row
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
36-48-60-72... Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset
For Quality
2 Sets:
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
5/5 Supine Sciatic Nerve Floss
:30 Extended Plank Reverse Bridge

Intent: Restore Tissue, Increase Range of Motion, and Decompress with controlled breathing
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
200ft (60m) Reverse Sled Drag
:40 Ring Plank
:20/:20 Copenhagen Plank

Load: Choice
CrossFitMonday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Mon, Oct 12

Warm-up
General Warm-Up
1:30 Cardio Choice (Bike Ideally)
-
10 Bend and Bows
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Alternating Scorpions
10 Down Dog Toe Touches
10 Bootstrap Squats
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
5 Tall Muscle Cleans
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Romanian Deadlifts @ empty barbell
-
Specific Barbell and Double Under Prep
:20 Single Unders
:20 Single Unders with High Jump (priming double under jump)
:20 Double Under Practice (Relaxed elbows, wrists driving the rope)
-
2 Sets @ light barbell : plates allow bar to be pulled from the floor
3 Clean Lift Offs (Lats engaged, hips and shoulders rising together)
3 Slow Pull Power Cleans
3 High Hang Power Cleans (Fast elbows, full extension before the pull under)
-
3-4 Sets: Building 65-70% starting weight
1 Slow Pull Power Clean
1 Low Hang Power Clean (2in below knee)
1 Power Clean
Power Clean (Every 1:30 x 10 Sets 1 Rep @ 65-70%+ building to a new 1RM)
Loading Notes: % 1RM Power Clean
These 10 singles should allow for a quality build and progression here to allow you to make successful jumps and hit quality reps along the way with enough time for the CNS while keeping the muscle memory on point for each and every rep, especially when we get to 85%+
"Hanging on by a Thread" (AMRAP - Rounds & Reps)
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders (Ascending by 12 Each Round)

Score = Rounds + Reps

Barbell: 135/95lb (61/43kg)
Goal: 4+ Rounds
Stimulus: Barbell Cycling / Grip
RPE: 7.5/10
Primary Objective: Complete each bike in under :55.
Secondary Objective: 11 unbroken Deadlifts + 1, and 9 unbroken Hang Power Cleans.
[Hanging on by a Thread: Levels] (AMRAP - Rounds & Reps)
Level 2:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders
Barbell: 115/75lb (52/34kg)

Level 1:
12:00 AMRAP
10/8 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
50-60-70-80... Single Unders
Barbell: 75/55lb (34/25kg)

Masters 55+:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders or :40 Practice
Barbell: 115/75lb (52/34kg)

Competitor:
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders
Barbell: 155/105lb (70/48kg)

Hotel Gym / Travel:
12:00 AMRAP
:50 Bike or Row
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
36-48-60-72... Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset
For Quality
2 Sets:
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
5/5 Supine Sciatic Nerve Floss
:30 Extended Plank Reverse Bridge

Intent: Restore Tissue, Increase Range of Motion, and Decompress with controlled breathing
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
200ft (60m) Reverse Sled Drag
:40 Ring Plank
:20/:20 Copenhagen Plank

Load: Choice
CrossFitMonday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Mon, Oct 12

Warm-up
General Warm-Up
1:30 Cardio Choice (Bike Ideally)
-
10 Bend and Bows
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Alternating Scorpions
10 Down Dog Toe Touches
10 Bootstrap Squats
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
5 Tall Muscle Cleans
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Romanian Deadlifts @ empty barbell
-
Specific Barbell and Double Under Prep
:20 Single Unders
:20 Single Unders with High Jump (priming double under jump)
:20 Double Under Practice (Relaxed elbows, wrists driving the rope)
-
2 Sets @ light barbell : plates allow bar to be pulled from the floor
3 Clean Lift Offs (Lats engaged, hips and shoulders rising together)
3 Slow Pull Power Cleans
3 High Hang Power Cleans (Fast elbows, full extension before the pull under)
-
3-4 Sets: Building 65-70% starting weight
1 Slow Pull Power Clean
1 Low Hang Power Clean (2in below knee)
1 Power Clean
Power Clean (Every 1:30 x 10 Sets 1 Rep @ 65-70%+ building to a new 1RM)
Loading Notes: % 1RM Power Clean
These 10 singles should allow for a quality build and progression here to allow you to make successful jumps and hit quality reps along the way with enough time for the CNS while keeping the muscle memory on point for each and every rep, especially when we get to 85%+
"Hanging on by a Thread" (AMRAP - Rounds & Reps)
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders (Ascending by 12 Each Round)

Score = Rounds + Reps

Barbell: 135/95lb (61/43kg)
Goal: 4+ Rounds
Stimulus: Barbell Cycling / Grip
RPE: 7.5/10
Primary Objective: Complete each bike in under :55.
Secondary Objective: 11 unbroken Deadlifts + 1, and 9 unbroken Hang Power Cleans.
[Hanging on by a Thread: Levels] (AMRAP - Rounds & Reps)
Level 2:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders
Barbell: 115/75lb (52/34kg)

Level 1:
12:00 AMRAP
10/8 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
50-60-70-80... Single Unders
Barbell: 75/55lb (34/25kg)

Masters 55+:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders or :40 Practice
Barbell: 115/75lb (52/34kg)

Competitor:
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders
Barbell: 155/105lb (70/48kg)

Hotel Gym / Travel:
12:00 AMRAP
:50 Bike or Row
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
36-48-60-72... Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset
For Quality
2 Sets:
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
5/5 Supine Sciatic Nerve Floss
:30 Extended Plank Reverse Bridge

Intent: Restore Tissue, Increase Range of Motion, and Decompress with controlled breathing
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
200ft (60m) Reverse Sled Drag
:40 Ring Plank
:20/:20 Copenhagen Plank

Load: Choice
CrossFitMonday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Mon, Oct 12

Warm-up
General Warm-Up
1:30 Cardio Choice (Bike Ideally)
-
10 Bend and Bows
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Alternating Scorpions
10 Down Dog Toe Touches
10 Bootstrap Squats
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
5 Tall Muscle Cleans
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Romanian Deadlifts @ empty barbell
-
Specific Barbell and Double Under Prep
:20 Single Unders
:20 Single Unders with High Jump (priming double under jump)
:20 Double Under Practice (Relaxed elbows, wrists driving the rope)
-
2 Sets @ light barbell : plates allow bar to be pulled from the floor
3 Clean Lift Offs (Lats engaged, hips and shoulders rising together)
3 Slow Pull Power Cleans
3 High Hang Power Cleans (Fast elbows, full extension before the pull under)
-
3-4 Sets: Building 65-70% starting weight
1 Slow Pull Power Clean
1 Low Hang Power Clean (2in below knee)
1 Power Clean
Power Clean (Every 1:30 x 10 Sets 1 Rep @ 65-70%+ building to a new 1RM)
Loading Notes: % 1RM Power Clean
These 10 singles should allow for a quality build and progression here to allow you to make successful jumps and hit quality reps along the way with enough time for the CNS while keeping the muscle memory on point for each and every rep, especially when we get to 85%+
"Hanging on by a Thread" (AMRAP - Rounds & Reps)
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders (Ascending by 12 Each Round)

Score = Rounds + Reps

Barbell: 135/95lb (61/43kg)
Goal: 4+ Rounds
Stimulus: Barbell Cycling / Grip
RPE: 7.5/10
Primary Objective: Complete each bike in under :55.
Secondary Objective: 11 unbroken Deadlifts + 1, and 9 unbroken Hang Power Cleans.
[Hanging on by a Thread: Levels] (AMRAP - Rounds & Reps)
Level 2:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders
Barbell: 115/75lb (52/34kg)

Level 1:
12:00 AMRAP
10/8 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
50-60-70-80... Single Unders
Barbell: 75/55lb (34/25kg)

Masters 55+:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders or :40 Practice
Barbell: 115/75lb (52/34kg)

Competitor:
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders
Barbell: 155/105lb (70/48kg)

Hotel Gym / Travel:
12:00 AMRAP
:50 Bike or Row
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
36-48-60-72... Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset
For Quality
2 Sets:
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
5/5 Supine Sciatic Nerve Floss
:30 Extended Plank Reverse Bridge

Intent: Restore Tissue, Increase Range of Motion, and Decompress with controlled breathing
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
200ft (60m) Reverse Sled Drag
:40 Ring Plank
:20/:20 Copenhagen Plank

Load: Choice
CrossFitMonday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Mon, Oct 12

Warm-up
General Warm-Up
1:30 Cardio Choice (Bike Ideally)
-
10 Bend and Bows
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Alternating Scorpions
10 Down Dog Toe Touches
10 Bootstrap Squats
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
5 Tall Muscle Cleans
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Romanian Deadlifts @ empty barbell
-
Specific Barbell and Double Under Prep
:20 Single Unders
:20 Single Unders with High Jump (priming double under jump)
:20 Double Under Practice (Relaxed elbows, wrists driving the rope)
-
2 Sets @ light barbell : plates allow bar to be pulled from the floor
3 Clean Lift Offs (Lats engaged, hips and shoulders rising together)
3 Slow Pull Power Cleans
3 High Hang Power Cleans (Fast elbows, full extension before the pull under)
-
3-4 Sets: Building 65-70% starting weight
1 Slow Pull Power Clean
1 Low Hang Power Clean (2in below knee)
1 Power Clean
Power Clean (Every 1:30 x 10 Sets 1 Rep @ 65-70%+ building to a new 1RM)
Loading Notes: % 1RM Power Clean
These 10 singles should allow for a quality build and progression here to allow you to make successful jumps and hit quality reps along the way with enough time for the CNS while keeping the muscle memory on point for each and every rep, especially when we get to 85%+
"Hanging on by a Thread" (AMRAP - Rounds & Reps)
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders (Ascending by 12 Each Round)

Score = Rounds + Reps

Barbell: 135/95lb (61/43kg)
Goal: 4+ Rounds
Stimulus: Barbell Cycling / Grip
RPE: 7.5/10
Primary Objective: Complete each bike in under :55.
Secondary Objective: 11 unbroken Deadlifts + 1, and 9 unbroken Hang Power Cleans.
[Hanging on by a Thread: Levels] (AMRAP - Rounds & Reps)
Level 2:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders
Barbell: 115/75lb (52/34kg)

Level 1:
12:00 AMRAP
10/8 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
50-60-70-80... Single Unders
Barbell: 75/55lb (34/25kg)

Masters 55+:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders or :40 Practice
Barbell: 115/75lb (52/34kg)

Competitor:
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders
Barbell: 155/105lb (70/48kg)

Hotel Gym / Travel:
12:00 AMRAP
:50 Bike or Row
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
36-48-60-72... Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset
For Quality
2 Sets:
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
5/5 Supine Sciatic Nerve Floss
:30 Extended Plank Reverse Bridge

Intent: Restore Tissue, Increase Range of Motion, and Decompress with controlled breathing
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
200ft (60m) Reverse Sled Drag
:40 Ring Plank
:20/:20 Copenhagen Plank

Load: Choice
CrossFitMonday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Mon, Oct 12

Warm-up
General Warm-Up
1:30 Cardio Choice (Bike Ideally)
-
10 Bend and Bows
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Alternating Scorpions
10 Down Dog Toe Touches
10 Bootstrap Squats
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
5 Tall Muscle Cleans
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Romanian Deadlifts @ empty barbell
-
Specific Barbell and Double Under Prep
:20 Single Unders
:20 Single Unders with High Jump (priming double under jump)
:20 Double Under Practice (Relaxed elbows, wrists driving the rope)
-
2 Sets @ light barbell : plates allow bar to be pulled from the floor
3 Clean Lift Offs (Lats engaged, hips and shoulders rising together)
3 Slow Pull Power Cleans
3 High Hang Power Cleans (Fast elbows, full extension before the pull under)
-
3-4 Sets: Building 65-70% starting weight
1 Slow Pull Power Clean
1 Low Hang Power Clean (2in below knee)
1 Power Clean
Power Clean (Every 1:30 x 10 Sets 1 Rep @ 65-70%+ building to a new 1RM)
Loading Notes: % 1RM Power Clean
These 10 singles should allow for a quality build and progression here to allow you to make successful jumps and hit quality reps along the way with enough time for the CNS while keeping the muscle memory on point for each and every rep, especially when we get to 85%+
"Hanging on by a Thread" (AMRAP - Rounds & Reps)
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders (Ascending by 12 Each Round)

Score = Rounds + Reps

Barbell: 135/95lb (61/43kg)
Goal: 4+ Rounds
Stimulus: Barbell Cycling / Grip
RPE: 7.5/10
Primary Objective: Complete each bike in under :55.
Secondary Objective: 11 unbroken Deadlifts + 1, and 9 unbroken Hang Power Cleans.
[Hanging on by a Thread: Levels] (AMRAP - Rounds & Reps)
Level 2:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders
Barbell: 115/75lb (52/34kg)

Level 1:
12:00 AMRAP
10/8 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
50-60-70-80... Single Unders
Barbell: 75/55lb (34/25kg)

Masters 55+:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders or :40 Practice
Barbell: 115/75lb (52/34kg)

Competitor:
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders
Barbell: 155/105lb (70/48kg)

Hotel Gym / Travel:
12:00 AMRAP
:50 Bike or Row
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
36-48-60-72... Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset
For Quality
2 Sets:
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
5/5 Supine Sciatic Nerve Floss
:30 Extended Plank Reverse Bridge

Intent: Restore Tissue, Increase Range of Motion, and Decompress with controlled breathing
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
200ft (60m) Reverse Sled Drag
:40 Ring Plank
:20/:20 Copenhagen Plank

Load: Choice

Monday Madness

Monday Madness

Upcoming classes

FREE CLASS!