Monday 2/09/2024

Fitness

A. Warmup (0-15 mins)

• Standard Warm up

• Squat Opener

B. Back Squat

1. Set 1: 5 reps @ 70%

2. Set 2: 5 reps @ 80%

3. Set 3: 3 reps @ 85%

4. Set 4: 1 rep @ 90+%

5. Set 5: 1 rep @ 90+%

6. Set 6: 1 rep @ 90+%

• Rest as needed between sets

• Note: Perform 3 singles above 90%, building to your max for the day.

C. For Quality

1. ATG Split Squats: Accumulate 50 perfect reps per side, 

2. PVC Hollow Body Rocks: AMRAP Unbroken Reps x 1 attempt 

3. PVC Arch Body Rocks: AMRAP Unbroken Reps x 1 attempt

D. Part 1 (Every minute for 6 minutes, 3 rounds)

1. Minute 1: SkiErg 12-15 calories

2. Minute 2: 1-2 Legless Rope Climbs or Normal Rope Climbs

• Rest: 2 minutes before starting Part 2

E. Part 2 (Every minute for 6 minutes, 3 rounds)

1. Minute 1: 12-15 Kettlebell Swings @ 32/24 kg (70/53 lbs)

2. Minute 2: 8-12 Kipping Pull ups or Toes to Bar or Knees to Chest.

Competition

A. Warmup (0-15 mins)

• Standard Warm up

• Squat Opener

• Clean Barbell Warm up

B. Clean Technique Work (7:30 mins)

Every 90 seconds, for 7:30 (5 sets):

• 2 Muscle Cleans

• 2 Clean Pull Unders

• 2 Push Jerks

• Note: Use a light load, focusing on technique.

C. Back Squat

1. Set 1: 5 reps @ 70%

2. Set 2: 5 reps @ 80%

3. Set 3: 3 reps @ 85%

4. Set 4: 1 rep @ 90+%

5. Set 5: 1 rep @ 90+%

6. Set 6: 1 rep @ 90+%

• Rest as needed between sets

• Note: Perform 3 singles above 90%, building to your max for the day.

D. For Quality

1. ATG Split Squats: Accumulate 50 perfect reps per side, unloaded 

2. PVC Hollow Body Rocks: AMRAP Unbroken Reps x 1 attempt

3. PVC Arch Body Rocks: AMRAP Unbroken Reps x 1 attempt

E. Part 1 (For Time)

• SkiErg: 21 calories

• 3 Legless Rope Climbs (15 feet)

• SkiErg: 15 calories

• 2 Legless Rope Climbs (15 feet)

• SkiErg: 9 calories

• 1 Legless Rope Climb (15 feet)

• Rest: 6 minutes before starting Part 2

F. Part 2 (For Time)

• 21 Kettlebell Swings @ 32/24 kg (70/53 lbs)

• 3 Rope Climbs (15 feet)

• 15 Kettlebell Swings @ 32/24 kg (70/53 lbs)

• 2 Rope Climbs (15 feet)

• 9 Kettlebell Swings @ 32/24 kg (70/53 lbs)

• 1 Rope Climb (15 feet)

• Intent: This week serves as a bridge before starting our Fall Cycle. The focus is on a fun CrossFit test involving rope climbs, SkiErg calories, and kettlebell swings.

• Target: Approach this like an online qualifier test—develop a pacing strategy to optimize your score.

• Feel: This workout should mimic the intensity of an online qualifier, with the main limiter being your speed on the rope climbs.

G. Extra Credit (Optional)

For Time:

• 30 Muscle-Ups

• Note: Complete this before the metcon if you plan to do the Extra Credit. Any style, as fast as possible.