“Max Effort”
Every Minute on the Minute (EMOM) for 10 minutes:
SPRINT
During the warm up, athletes will find a relative sprint distance that allows them to complete an all out (down & back) sprint within 15-20 secs. The athlete will rest the remaining 45 secs prior to the subsequent sprint.
OR….Rain Delay
Every Minute on the Minute (EMOM) for 10 minutes:
ROW SPRINT
Row 20 secs : Rest 40 secs
Score is distance covered in meters after 10 intervals.
Complete the following for time
21-15-9 reps of:
Deadlifts, 275/185
Box Jump, 30/24
Followed by:
AMRAP in 10 mins of:
Double Unders
“Deck of Death”
Draw cards from a deck. Each card tells you which exercise and how many reps to do.
Hearts = push-ups
Diamonds = sit-ups
Clubs = squats
Spades = pull ups
Face cards = 10 reps
Aces = 15 reps
Jokers = 15 burpees
Keep flipping cards and completing the tasks for 20 minutes. Then, using the pile of flipped cards, count and post total reps completed. You can also record the exercises you did in your BTWB notes. There’s a bit of luck thrown into this WOD!
For Load:
“CrossFit Total”
Back Squat, 1 RM
Shoulder Press, 1 RM
Deadlift, 1 RM
Post weight to BTWB
Complete the following:
Skill Work:
Handstand holds/Hollow positioning
WOD:
Every minute on the minute for 10 minutes
12 Kettlebell swings
For the remainder of the minute, perform a L-Sit/hold on rings, paralettes or V-holds.
Stability Work:
4 rounds of:
50 ft Weighted overhead barbell walk @ 70% of Shoulder Press 1RM
Complete the following for time:
1000 m Row
50 Pull-ups
100 Push-ups
150 Squats
800 m Run
Partition the pull ups, push ups and squats as needed.
Complete 5 Rounds of the Following:
5 Deadlifts
5 Hang Cleans
5 Push Press
Increase the load each round. Rest as necessary between rounds.
For Load/Technique:
Back Squat
5-5-5-5-5
Rest. Then…
25 Unbroken Back Squats at a weight of your choosing.
