Monday 9.4
Name game: What’s a small victory you’ve had recently?

Warm up: 400m run + coach-led barbell

WOD: For time *30 minute cap
30 squat clean & jerks 135/95*
Run 1 mile
30 squat snatches 135/95
*clusters are allowed

How to scale: Adjust so that no portion of this workout takes longer than 10 minutes.

Clean & jerks: Reduce the weight to something you can manage for quick singles. You can simplify the skill by doing power clean or hang power clean + front squats + push press or jerk.

Run: Reduce the distance to finish in 10 minutes or less.

Snatches: Reduce the weight to do quick singles; it’s fine to use a different weight for this and the clean portion. You can also start these from the hang and/or do a power snatch followed by an overhead squat.

Objective: Those familiar with CrossFit’s benchmarks will recognize the bookends on this WOD as squat-based variants of the workouts “Grace” and “Isabel.” Get into a rhythm doing quick singles. Watch the clock to set a target pace of 4-8 reps per minute, depending on your conditioning and skill with a barbell. Use the first and last 200 meters of the mile to recover from Grace and prepare for Isabel, but otherwise push to keep up a moderate to fast pace.

Score: time to complete

Tuesday 9.5
Name game: What’s your favorite lawn sport (croquet, corn hole, etc.)?

Warm up: for 4 minutes complete rounds of 20 jump rope, 10 scap pull-ups, 5 burpees

Skill: 10 minute EMOM
Odds: double under attempts/practice or max unbroken reps
Evens: 2-5 ring muscle-ups or transitions or 3-8 strict pull-ups/progressions

WOD: 3 rounds, 1:30 per station, for max reps
alternating single-arm devils press 50/35
chest to bar pull-ups
calorie row
rest

How to scale: Decide if you want to move continuously or challenge yourself with heavier weight/higher skill.

Devils press: Use a lighter dumbbell and do straight-arm burpees.

Chest-to-bar pull-ups: Maintain the increased range of motion by doing jumping or banded chest to bar, or do extra challenging ring rows.

Objective: This is a station-style workout that mixes monostructural, weightlifting, and gymnastics elements all with a pulling theme. For most athletes the goal should be to keep moving for the full minute on all three skills; the exception being if you want to use the opportunity to challenge yourself with a harder scaling than you typically use.

Score: total reps

Wednesday 9.6
Name game: Would you rather be able to watch only rom-coms or only horror movies?

Warm up: 2 minute bike/row then rounds of 10 pass throughs, 10 kip swings, 10 air squats

WOD: In 20 minutes:
EMOM for as long as possible:
7 handstand push-ups
7 toes to bar
7 thrusters 95/65
Then, AMRAP in remaining time:
7 handstand push-ups
7 toes to bar
7 thrusters 95/65

How to scale: Pick versions of each skill such that you can complete at least 1 round in under 1 minute without altering the rep scheme. 

Handstand push-ups: Use 1-2 abmats or do pike push-ups, either off a box or from down dog position, with or without a band. Z-presses are ok with the caveat that you’ll be replicating the same pressing motion with the thruster.

Toes to bar: Do knees to elbow, knees to chest, or knee raises.

Thrusters: Reduce the weight, bearing in mind that the handstand push-ups will contribute extra shoulder fatigue.

Objective: This is a twist on a classic EMOM workout like “Chelsea.” Typically, in this style of WOD, you’d adjust the reps and difficulty in order to continue completing 1 round each minute. Not today — you’ll stick with the 7-7-7 scheme the whole way, and once you fall off EMOM pace or take a minute off, it simply becomes an AMRAP. For some, the WOD may be an EMOM the whole time. For others, it may turn into an AMRAP after 1-2 minutes. Regardless, everyone should get a full 20 minutes of work.

Score: rounds & reps*
* “rounds” are EMOM minutes completed and “reps” are rounds completed during the AMRAP portion (an athlete who holds EMOM pace for 10 minutes then finishes 7 additional rounds scores 10+7)

Thursday 9.7
Name game: What is one food you’re fairly certain people only pretend to like?

Warm up: 6 minute EMOM
Odds: bike
Evens: AMRAP
10 good mornings
10 box step-ups
10 down dog with toe touch

WOD: With a partner, 25 minute AMRAP
Partner A: AMRAP
10 deadlifts 185/125
10 ring rows
10 box jumps 24/20
Partner B: 30/24 calorie bike
*switch when B finishes the bike
**solo: alternate 2:30 of AMRAP & 30/24 bike

How to scale: Adjust so you’re able to consistently do 10 unbroken reps of each skill in the AMRAP.

Deadlifts: Reduce the weight. This should be a light to moderate weight; if the prescribed weight is more than about 60% of your max, consider scaling down.

Ring rows: Move your feet forward to make these more challenging or backwards to make them easier.

Box jumps: Jump to a lower box.

Bike: Reduce the calories to be completed in under 3 minutes each time.

Objective: Today’s partner WOD is designed to allow both partners to move steadily for the full 25 minutes. The bike should be a moderate effort that takes 2 to 3 minutes to complete. The AMRAP is three relatively light and simple skills that you should be able to cycle through unbroken for most of the workout.

Score: rounds & reps

Friday 9.8
Name game: What show on Netflix did you binge watch embarrassingly fast?

Warm up: for 4 minutes complete rounds of 10 rocking tables, 10 band pull-aparts, 10 scap push-ups

Strength: floor press 3×5

WOD: For time *13 minute cap
400m double KB farmers carry 24/16
200m double KB front rack carry 24/16
100m double KB overhead carry 24/16

How to scale: Use lighter kettlebells or dumbbells.

Objective: Today’s strength work features a horizontal press we don’t do often — the floor press, which is more challenging than the more common bench press because of the decreased range of motion. It’s your choice to build in weight or use the same weight across your three working sets, but all three sets should be heavy and challenging. The workout is primarily a test of grip, with decreasing distances of increasingly challenging carries. Focus on getting into solid rack and overhead positions to maximize your efficiency on the carries.

Score: floor press weights & time to complete

Saturday 9.9
Summer Swolstice! No classes today. Come compete or cheer on your classmates!

Sunday 9.10
No strength class today. Open Gym from 10 to 11 a.m.