Monday 7.15
Name game: Share a boring but little known fact about yourself.

Warm up: 6 minute EMOM
Odds: row (slow, medium, fast)
Evens: AMRAP 4 burpees, 6 PVC pass throughs, 8 PVC good mornings

Then, power clean review and work up to weight.

WOD: For time *20 minute cap
1000m row
50 power cleans 155/105
50 burpees over bar (lateral)
*In a big class, stagger start by 4-5 minutes so everyone can go in order and row. Sub 2k bike erg or 50/35 Echo only in case of injury.

How to scale: Modify so that you’re able to finish under the cap, one option being to reduce the total volume to 800m row, 40 cleans, 40 burpees.

Row: Reduce the distance to finish in under 5 minutes

Cleans: Quick singles is the way to go here, but reduce the weight to one that you could do for sets of 6-8 touch-and-go. Go from the hang if needed.

Burpees: Do straight-arm burpees and/or step over the bar.

Accessory (optional): 3×1 minute heavy farmers carry

Objective: We’re kicking off the week with a simple but challenging medium-duration chipper. The crux of this workout is the big set of moderately heavy power cleans in the middle. Don’t go out too hot on the row, pace yourself through the cleans, then be mentally strong and embrace the pain to tackle that final set of burpees.

Score: time to complete

Tuesday 7.16
Name game: What workout/type of workout/movement do you most dread?

Warm up: 2 minute run/bike/row then rounds of 5 scap pull-ups + 5 kip swings, 10 jumping squats, 10 banded strict press

Skill: ring muscle-up skills & drills, focused on kips & transitions. Don’t wear yourself out for the WOD!
Beginner: kip swings on bar; ring or matador bar support holds
Intermediate: kip swings on rings; transitions on low rings
Advanced: kip swings on rings; transitions with a band or from seated; attempts on rings

WOD: “Fran” *10 minute cap (compare to: 8/10/22, 9/9/21, 4/14/21)
For time: 21-15-9
thrusters 95/65
Pull-ups

How to scale: Fran is a sprint. Adjust to keep that stimulus: Today is not the day to struggle through single reps of pull-ups or tiny sets of thrusters at a load that is too heavy for 45 total reps.

Thrusters: Lower the weight so that you can do these in 3 sets or fewer every round.

Pull-ups: Do jumping pull-ups or ring rows such that you’re able complete each round in 3 sets or fewer. Avoid bands due to the long transition time involved.

Objective: We’ve tested Grace, we’ve tested Isabel, and with Fran we complete the trifecta of CrossFit’s classic barbell-based benchmark “girls.” Note that if you’ve been in class in the last 2-3 days, you’ve done a decent amount of pressing and pulling, and you may not be at your freshest for this. That’s ok! Not all workouts are going to happen under ideal conditions. Do your best, trust your fitness, and you might just surprise yourself.

Score: time to complete

Wednesday 7.17
Name game: If you could spend a day talking to an animal, what animal would you choose?

Warm up: for 4 minutes, rounds of 20 single/double unders, 10 sit-ups to straddles, 20 jumping jacks, 10 lunges with a twist

WOD: 24 minute AMRAP
40 double unders
24 v-ups
12 right arm KB hang snatch 24/16
12 right arm OH lunges 24/16 (L+R=2)
40 double unders
24 v-ups
12 left arm KB hang snatch 24/16
12 left arm OH lunges 24/16 (L+R=2)

How to scale: Pick options to ensure you’re able to keep moving in relatively large sets.

Double unders: Spend up to 1 minute accumulating single-single-doubles or attempts.

V-ups: Sub tuck-ups or sit-ups.

KB snatches & lunges: Use a lighter KB or use a dumbbell based on your weaker side. You should be able to do unbroken sets of 12 on both skills. If going overhead is limiting, sub single-arm Russian KB swings and single-arm front rack lunges.

Objective: It’s a long one today with some less common and more challenging skills. Try to maintain a consistent, steady pace, and focus on moving well rather than rushing through the v-ups and kettlebell skills. Aim for 3+ rounds.

Score: rounds & reps

Thursday 7.18
Name game: What’s the best decision you ever made?

Warm up: for 5 minutes, rounds of :30 Echo bike, 7 box step-ups, 5 rope knee raises, 3 inchworms

WOD: 6 rounds for max reps, working 2:30 on, 2:30 off
15/12 calorie Echo bike (18/15 C2 bike)
2 rope climbs
max reps burpee box jumps 24/20

How to scale: Adjust so that you have at least :30 for burpee box jumps every round.

Bike: Reduce the calories to take less than 1 minute.

Rope climbs: Do 1 full climb or 2 partial climbs per round or sub 10 strict knee raises.

Burpee box jumps: Do straight-arm burpees and/or jump to a lower box.

Objective: Whenever there are intervals with equal rest, it can only mean one thing: full effort every time. Hold back on the bike only enough to be able to make it through the rope climbs without much rest, then be safe but efficient on the burpee box jumps and keep going all the way until the clock beeps.

Score: total burpee box jumps

Friday 7.19 
Name game: Do you consider yourself young at heart or an old soul?

Warm up: 400m run then coach-led barbell

Strength: 12 minute EMOM
Minutes 1-4: 5 squat snatches
Minutes 5-8: 3 squat snatches
Minutes 9-12: 1 squat snatch

WOD: 7 rounds for time *12 minute cap
100m run
1 snatch @ 80% of daily max*
*1 snatch attempt per round. If you miss, redo the run before trying again.
**In case of rain, 9/7 calorie bike or an effort that takes roughly 30 seconds.

How to scale: If you’re still working on snatch technique, use a higher percentage or do 3 reps each round, and go from the hang if needed. Optionally, ignore the missed rep penalty.

Objective: We’re practicing the squat snatch today, building up in weight as we go down in reps. Then we’re testing your ability to move a relatively high percentage under fatigue. Missed reps are costly, so make sure you’re taking an extra couple of seconds to set up properly for each rep.

Score: max squat snatch load & time to complete

Saturday 7.20
Name game: Would you rather know when you’re going to lose a finger or know how you’re going to lose a finger?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
800m run (together)
8 rounds, alternating, of
8 toes to bar
8 DB hang clean & jerks 50/35 (2 DBs)
*partners run together, then each will complete 4 rounds of the couplet before starting the next run
**in case of rain: row 1200m, divided as desired

How to scale: Modify so that each round of the couplet is not taking significantly longer than 1 minute.

Toes to bar: Knees to elbow, knees to chest, or knee raises. You should be able to do 8 in a row for multiple rounds.

DB hang clean & jerk: Use lighter weight. You should be able to do these in 1-2 sets every time.

Objective: Run hard enough to not lose too much time there, but ensure one partner is ready to go on the couplet. From there, you’re getting 1:1 rest, so try to sprint through your rounds and keep them as unbroken as possible. 

Score: rounds & reps

Sunday 7.21
Strength: Front Squat:
1×3 @ 65% of 1RM
1×4 @ 75% of 1RM
3×4 @ 85% of 1RM
1×5 @ 85% of 1RM