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8-10a: Open Gym

CrossFit Main A. Skill: Rope climb skill work Rope Climb skill work: http://gymnasticswod.com/content/rope-climb-progression-pt1 1. Rope lowers 2. spanish wrap 3. j-hook B. 1 rope with 2 people Alt. tabata rope climbs 20 on x 40 off x 8 sets (8 min) P1: :20 max reps rope climbs :10 transition P2: :20 max reps rope climbs

CrossFit Main strength EMOM x 10 min odd min: pushpress even min: DB bent over rows* levels found below 0: 5x pushpress @35% 1: 5x each side DB bent over row 2: 5x PP @ 45% 3: 5x each side DB bent over row 4: 5x PP @ 55% 5: 5x each side DB bent

CrossFit Main Cindy-ish’ 2-person teams, split work however needed to accomplish work. AMRAP 20 min: E5 min, including at 0, perform a shared 500m Row; 5 pullups (performed how you tested for test week) 10 situps 15 wallballs Lvl6/5: GHD situps, WB 20/14# 10/9′ Lvl4/3: half GHD/range, WB 20/14, 9/8′ Lvl2/1: abmat situps, WB 14/10,

CrossFit Main: Deadlift + jump lunge E3 min x 15 0: 3 reps @ 35% + 3-5 jump lunges each leg- the emphasis here is smooth to the floor then explosive push and jump as high as you can through the push 3: 3 reps @ 45% + 3-5 JL 6: 3 reps @ 55%

CrossFit Main: 3 rounds for time of: Run 400 meters 30 squats 20 push presses *~40-45% of 1rm PP Lvl6/5: run 400m (sub 8:30 mile), 30 squats, 20 PP ~45% Lvl4/3: run 300m (sub 10 mile), 30 squats, 20 PP ~40-45% Lvl2/1: run 200m (over 10 mile) 30 squats, 20 PP ~40%

REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10

8-10a: Open gym

CrossFit Main 5 rounds for time: Bike 1000m. (0.6 miles) 7 back squat from the ground (~60-65% of 1rm) Lvl6:1000m, 225/155# (80-100 cals during test week) Lvl5: 900m, 205/135# (60-80 cals) Lvl4: 800m, 185/115# (40-60 cals) Lvl3: 700m, 165/95# (30-40 cals) Lvl2: 600m, 135/75#, (20-30 cals) Lvl1: 500m, 95/65#, (10-20 cals)

CrossFit Main A. handstand skill; 1. pushup + downdog 2. box hs hold/hs pushup on k/t 3. wall climb- hs hold 4. wall kick up- hspu with 1/ no abmat B. Alt. reverse tabata :10 on x :20 off x 8 sets (12 min) 1. HS hold Lvl6/5: wall facing/kick up Lvl4/3: box HS hold