Thursday Skill + METCON

29JUN, 2022

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Metcon (3 Rounds for reps)

Skill:
3x800m Sprint
Rest 1:1
*if it takes you 4:00 to run 800, rest 4:00 before beginning next 800

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

10:00 cap

Lv 1: Pike Pushups
Lv 2: Box HSPU
Lv 3: L Sit Shoulder Press

Upcoming classes

CrossFitFriday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Fri, Jul 17

Warm-Up:
General Warm-Up
2:00 Cardio Choice

2 x
5/5 Worlds Greatest Stretch
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
5/5 Tall Kneeling KB Halo

Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)

3-4 Sets (4 minutes)
3 Front Squats, Building to working weight

Then build to working load across 2-3 additional sets.
Front Squat (Every 1:30 x 10 Sets 3 Front Squats)
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.

Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.

Modifications:
Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.
Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats
Primer
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats

Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.
HERO WOD FRIDAY (Time)
“OMAR”
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 Ib)
25 Bar-Facing Burpees
30 Thrusters (95/65 Ib)
35 Bar-Facing Burpees

No Cap but your goal should be under 20:00 at least.
Score = Time
Goal: 11:00- 15:00
[Warrior: Levels] (Time)
Level 2:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)

Level 1:
For Time
6 Rounds:
10m Single Kettlebell Front Rack or Goblet Walking Lunges
10/7 Push-Ups or Elevated Push-Ups
15 Air Squats
Kettlebell: 1 x 35/26lb (16/12kg)

Masters 55+:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)

Competitor:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
20/15 Push-Ups
20 Air Squats
Kettlebells: 2 x 70/53lb (32/24kg)

Hotel Gym / Travel:
For Time
6 Rounds:
12 Dual Dumbbell Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Dumbbells: 2 x 50/35lb (22.5/12kg)
PRVN Reset
For Quality:
4 Sets
4 Reverse Nordic w/ :10s eccentric
:30 Seated Hip Internal + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.

Notes:
Reverse Nordic
• Tall posture, ribs stacked
• Light glute engagement
• Assist with bands if needed
Hip Internal + External Rotation
• Sit tall
• Actively pull into range
• Breathe into back of hip
Relaxed Squat
• Use rig/post
• Chest tall, hips sink
• Slow breaths
Scorpion
• Rotate through mid-back
• Smooth reps
• No forcing
Optional Accessories (Checkmark)
For Quality:
3-4 Sets:
10 Dumbbell Chest Flys
10 Dumbbell Hex Press
:20/:20 Side Star Plank
CrossFitFriday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Fri, Jul 17

Warm-Up:
General Warm-Up
2:00 Cardio Choice

2 x
5/5 Worlds Greatest Stretch
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
5/5 Tall Kneeling KB Halo

Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)

3-4 Sets (4 minutes)
3 Front Squats, Building to working weight

Then build to working load across 2-3 additional sets.
Front Squat (Every 1:30 x 10 Sets 3 Front Squats)
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.

Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.

Modifications:
Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.
Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats
Primer
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats

Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.
HERO WOD FRIDAY (Time)
“OMAR”
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 Ib)
25 Bar-Facing Burpees
30 Thrusters (95/65 Ib)
35 Bar-Facing Burpees

No Cap but your goal should be under 20:00 at least.
Score = Time
Goal: 11:00- 15:00
[Warrior: Levels] (Time)
Level 2:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)

Level 1:
For Time
6 Rounds:
10m Single Kettlebell Front Rack or Goblet Walking Lunges
10/7 Push-Ups or Elevated Push-Ups
15 Air Squats
Kettlebell: 1 x 35/26lb (16/12kg)

Masters 55+:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)

Competitor:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
20/15 Push-Ups
20 Air Squats
Kettlebells: 2 x 70/53lb (32/24kg)

Hotel Gym / Travel:
For Time
6 Rounds:
12 Dual Dumbbell Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Dumbbells: 2 x 50/35lb (22.5/12kg)
PRVN Reset
For Quality:
4 Sets
4 Reverse Nordic w/ :10s eccentric
:30 Seated Hip Internal + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.

Notes:
Reverse Nordic
• Tall posture, ribs stacked
• Light glute engagement
• Assist with bands if needed
Hip Internal + External Rotation
• Sit tall
• Actively pull into range
• Breathe into back of hip
Relaxed Squat
• Use rig/post
• Chest tall, hips sink
• Slow breaths
Scorpion
• Rotate through mid-back
• Smooth reps
• No forcing
Optional Accessories (Checkmark)
For Quality:
3-4 Sets:
10 Dumbbell Chest Flys
10 Dumbbell Hex Press
:20/:20 Side Star Plank
CrossFitFriday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Fri, Jul 17

Warm-Up:
General Warm-Up
2:00 Cardio Choice

2 x
5/5 Worlds Greatest Stretch
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
5/5 Tall Kneeling KB Halo

Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)

3-4 Sets (4 minutes)
3 Front Squats, Building to working weight

Then build to working load across 2-3 additional sets.
Front Squat (Every 1:30 x 10 Sets 3 Front Squats)
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.

Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.

Modifications:
Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.
Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats
Primer
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats

Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.
HERO WOD FRIDAY (Time)
“OMAR”
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 Ib)
25 Bar-Facing Burpees
30 Thrusters (95/65 Ib)
35 Bar-Facing Burpees

No Cap but your goal should be under 20:00 at least.
Score = Time
Goal: 11:00- 15:00
[Warrior: Levels] (Time)
Level 2:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)

Level 1:
For Time
6 Rounds:
10m Single Kettlebell Front Rack or Goblet Walking Lunges
10/7 Push-Ups or Elevated Push-Ups
15 Air Squats
Kettlebell: 1 x 35/26lb (16/12kg)

Masters 55+:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)

Competitor:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
20/15 Push-Ups
20 Air Squats
Kettlebells: 2 x 70/53lb (32/24kg)

Hotel Gym / Travel:
For Time
6 Rounds:
12 Dual Dumbbell Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Dumbbells: 2 x 50/35lb (22.5/12kg)
PRVN Reset
For Quality:
4 Sets
4 Reverse Nordic w/ :10s eccentric
:30 Seated Hip Internal + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.

Notes:
Reverse Nordic
• Tall posture, ribs stacked
• Light glute engagement
• Assist with bands if needed
Hip Internal + External Rotation
• Sit tall
• Actively pull into range
• Breathe into back of hip
Relaxed Squat
• Use rig/post
• Chest tall, hips sink
• Slow breaths
Scorpion
• Rotate through mid-back
• Smooth reps
• No forcing
Optional Accessories (Checkmark)
For Quality:
3-4 Sets:
10 Dumbbell Chest Flys
10 Dumbbell Hex Press
:20/:20 Side Star Plank
CrossFitSaturday, 9:00 am - 10:00 am9:00 AM Free WOD
CrossFit - Sat, Jul 18

PRVN Reset
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold

Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.

Notes:
Side Lying Windmill - Long lever, slow arc / Follow hand with eyes / Control entire range
Bear Sit Hip IR - Actively pull into position / Tall chest, slow breathing / No bouncing
Dead Bug - PVC, DB, or band / Exhale to set ribs / Maintain trunk control
Prone Y - Thumbs up, lift just off floor / No shrugging / Quality > height
Saturday Community Wod (AMRAP - Rounds & Reps)
22 Min AMRAP
12/10 Cal Row
24 Alt Hang Dumbbell Snatches@35/25
12 Box Jump overs @24/20
24 Ab Mat Sit ups
RX+ 50/35
30/24 Box
12 Toes to Bar/GHD sit ups
Optional Accessories (Checkmark)
For Quality
4 Sets:
:20 Barbell Overhead Hold, For Load
16 Dual Kettlebell Alt Gorilla Rows
12 Hammer Curls
CrossFitSunday, 8:00 am - 9:00 amSunday Funday at Home WOD!
CrossFit - Sun, Jul 19

Warm-Up
2 x
1:00 Row / 1:00 Ski
10 Dead-Bugs
10/10 Single Leg Foot Elevated Glute Bridges
10 Deep Lunge Mountain Climbers
10 Alt Box Step-Ups
5 Box Jumps

Specific Warm-Up
6 GHD Sit-Ups (Increasing Range of Motion) or Alternative (Medball Weighted Sit-Ups / V-Ups / Tuck-Ups / Abmat Sit-Ups)
4 Burpees + 2 Box Jumps
100ft (30m) Farmers Carry @ Warm-Up Weight
-
6 GHD Sit-Ups or Alternative
4 Burpee Box Jumps
100ft (30m) Farmers Carry @ Working Weight
"Everything Everywhere All at Once" (AMRAP - Rounds)
30:00 EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 15 GHD Sit-Ups
Minute 3: 15/12 Calorie Ski Erg
Minute 4: 10 Burpee Box Jumps
Minute 5: 100ft (30m) Kettlebell Farmers Carry

Score = Rounds + Reps Completed

Box: 24/20in
Kettlebell Farmers Carry: 2 x 70/53lb (32/24kg)
Goals: Complete all 30 rounds within each minute
Stimulus: Muscular Endurance
RPE: 9/10

Primary Objective: Complete every prescribed round within the minute across all 30 minutes, looking to leave 15 seconds of transition time on each

Secondary Objective: Maintain a steady pace throughout, keeping the workout steady, with breathing and heart rate under control.

Workout Strategy

Thirty minutes, five movements, six full trips through the rotation. The only way to survive this workout with a complete score is to pace the machines in the first two rounds as if you have 28 minutes left, because you do. The row and ski should feel like a strong, controlled effort, not a sprint. If you are finishing the calorie targets with 25 or more seconds left in round one, you went too hard. The goal is 15 seconds of transition time, which means finishing each movement with enough runway to get to the next station and settle before the minute flips. GHD sit-ups are your rhythm movement; find a smooth, consistent pace and breathe through them. Burpee box jumps are the highest output piece in the rotation, so be deliberate and smooth here. The farmers carry is your opportunity to walk with purpose and decompress the breathing before the row comes back around. Load selection matters here: pick a kettlebell weight you can carry 100 feet unbroken every time. If you have to set it down, you have gone too heavy.

Modifications / Adjustments

Calorie Row: Reduce to 12/9 calories / 150m Run substitution / Reduce damper and target strokes per minute
GHD Sit-Ups: Reduce reps / AbMat Sit-Ups / V-Ups / Tuck-Ups / Med-ball Weighted Sit-Ups
Calorie Ski Erg: Reduce to 12/9 calories / 150m Run or 6 Shuttle Runs / Bike substitution or equivalent calories.
Burpee Box Jumps: Reduce reps / Burpees to Target / Box Step-Up and Over / Reduce box height to 20/16in
Kettlebell Farmers Carry: Reduce loads / Single Kettlebell Suitcase Carry
[Everything Everywhere All at Once: Levels] (AMRAP - Rounds & Reps)
Level 2:
Minute 1: 12/9 Calorie Row
Minute 2: 12 GHD Sit-Ups or 15 AbMat Sit-Ups
Minute 3: 12/9 Calorie Ski Erg
Minute 4: 8 Burpee Box Jumps, 24/20in
Minute 5: 100ft (30m) Kettlebell Farmers Carry: 2 x 53/35lb (24/16kg)

Level 1:
Minute 1: 10/8 Calorie Row
Minute 2: 12 AbMat Sit-Ups or V-Ups
Minute 3: 10/8 Calorie Ski Erg
Minute 4: 6 Burpee Box Jumps / Step-Ups, 20/16in, or 8 Burpees to Target
Minute 5: 100ft (30m) Kettlebell Farmers Carry: 2 x 35/26lb (16/12kg)

Masters 55+:
Minute 1: 12/9 Calorie Row
Minute 2: 12 GHD Sit-Ups or 15 AbMat Sit-Ups
Minute 3: 12/9 Calorie Ski Erg
Minute 4: 8 Burpee Box Jumps / Step-Ups
Minute 5: 100ft (30m) Kettlebell Farmers Carry: 2 x 53/35lb (24/16kg)

Competitor:
Minute 1: 18/14 Calorie Row
Minute 2: 20 GHD Sit-Ups
Minute 3: 18/14 Calorie Ski Erg
Minute 4: 10 Burpee Box Jumps, 24/20in
Minute 5: 100ft (30m) Kettlebell Farmers Carry: 2 x 70/53lb (32/24kg)
Goal: Complete all 30 rounds with 15 or more seconds remaining each minute
Hotel Gym / Travel:
Minute 1: 1:00 Max Calorie Bike or 200m Run
Minute 2: 15 AbMat Sit-Ups or V-Ups
Minute 3: 1:00 Max Calorie Bike or 200m Run
Minute 4: 10 Burpees to Target
Minute 5: 100ft (30m) Dumbbell Farmers Carry, heaviest available

Big Class Option:
Assign dedicated machines and GHD stations at the brief. It is best to give athletes numbers and have them stay to those and start on different stations to allow for an even flow of this workout. Alternatively sub any machine for the ski and weighted med-ball sit-ups for the GHD.
PRVN Reset
For Quality:
3 Sets
6 Quadruped Hip CARs / side
:45 Seated Forward Fold w/ Reach
8 Prone Snow Angels

Intent: Gently restore hip control while opening posterior chain and shoulders.

Notes:
Hip Cars - Slow controlled circles / Minimize torso movement / Smooth range
Forward Fold - Sit tall first / Reach long through spine / Slow nasal breathing
Snow Angels - Thumbs up / Ribs down / Controlled tempo

Video Support:
Quardruped Hip Cars
Seated forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:45 Sandbag Hold
10/10 Tall Plank Arm + Leg Lift Holds

Thursday Skill + METCON

Thursday Skill + METCON

Upcoming classes

FREE CLASS!