Skill:

15:00 Handstand practice.  Work the progressions that are challenging, yet right for you.  If you can hold a solid handstand, practice handstand walking progressions.  If you have some experience with these, get out of your comfort zone today and test the waters!

15:00 Kipping Pull Up practice.  Again, work the progression that challenges you, but stay within your skill set.  If you have Kipping Pull Ups, work on Butterfly Pull Up or Chest to Bar Butterfly Pull Ups.  Now you are a true Pull Up ninja!

Conditioning:

3 rounds for time of:

• Wall Ball X 25 @ 20#/14#
• Row X 250 meters

Mobility:  Quad smash with lacrosse ball X 4:00 each leg.  If this is too intense for your tender thighs use a roller.  When you find a “hot spot”, hold that spot, take a few deep breaths and then bend and straighten your knee at least 5 times – mobilize that thang!

Strength and Conditioning:

7 rounds:

Even Minutes:

• Power Snatch @ 70%
• Behind the neck Snatch Grip Push Jerk @ same load
• Snatch Balance @ same load
• Rest remainder of time

Odd Minutes:

• Over the Bar Burpee X 10
• Rest remainder of time

Mobility:  Glute smash with lacrosse ball X 3:00 each side.  If lax ball is too intense, switch to a tennis ball or roller.  Finish with 5:00 in your best Yoga Squat.  For those that can assume a Yoga Squat with relative ease, focus on getting your feet closer together and oriented forward rather than out (toes out).

Any remaining time may be spent on additional mobility work.

Conditioning:

3 rounds.  1:00 @ each station for total reps:

• Kettlebell Hand to Hand Swing @ 53#/35#
• Ring Row
• Ball Slam @ 20#/15#
• Push Up
• Jump Rope Singles
• Active recovery.  Walk slowly and practice diaphragmatic breathing.  Try to nasal breathe as much as possible, otherwise, shoot for in through the nose, out through the mouth.

Midline/Mobility:

3 rounds of:

• Superman/Superwoman Hold X :30
• Hollow Rock X :30
• Hip Swivel X 5 each side

Conditioning:  CrossFit Open workout 11.6

AMRAP in 7:00 of:

• Thruster X 3 @ 100#/65#
• Chest to Bar Pull Up X 3
• Thruster X 6
• C2B Pull Up X 6
• Thruster X 9
• C2B Pull Up X 9
• Thruster X 12
• C2B Pull Up X 12
• etc. until time runs out

Midline: (does not have to be in order)

GHD Sit Up 3 X 15

Single Leg Straight Leg Deadlift 3 X 8 each side.

Mobility:  Scapula smash X 4:00 each side.

Strength:

Back Squat 5 X 3 @ heaviest possible.  2:00 rest between sets.

Conditioning/Mobility/Skill:

4 rounds of:

• Strict Pull Up X 5 + 5 Side Swings each side (shoot for hand release!)
• Foot Hand Crawl aka Bear Crawl (but better) X 20 strides each side.  Click HERE for a video demo
• Farmers Carry X 3 laps around the rig @ 53#/35# (scale up if possible).  Switch hands each round, not each lap.
• Box Jump Over X 10 @ 24″/20″.  Click HERE for a video demo (starts around :25).  Our standards will include fully extending hips at the top (while on the box) and demonstrating complete control and mindfulness throughout the set. Land soft. Be a ninja!

Mobility:  Reclined Wall Squat X 4:00.  Pull your heels as far down the wall as you can, but keep your butt down and knees out.

Barbell Club:

1) 15:00 to Max 3-Position Snatch (High-Hang, Knees, Floor)
2) EOMOM 3×2 3-Position Snatch @ 80% of #1
3) 4×2 Snatch First Pull + Snatch Pull @ 100%

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Strength:

15:00 to find your Front Squat 3 rep max for the day.

Rest of the session can be spend on Open Gym to work on skills, a Conditioning session you missed earlier in the week and the below Mobility work.  If you have hit all the Conditioning sessions this week, you are done.  Just do the Mob.

Mobility:  Scapula/Rotator Cuff smash with a lacrosse ball X 4:00 each side.

Strength:

Snatch 15:00 to work up to your 3 rep max for the day.

Good Morning 3 X 5, heavy, yet very manageable.  Perfect form!

Conditioning:

3 rounds for time of:

• Pull Up X 15
• Air Squat X 30

Mobility:  Coaches choice

Conditioning:

5 rounds, not for time of:

• Floor Press X 10 each @ 53#/35#
• Kettlebell Row X 10 each @ same load
• Box Step Up (unloaded) X 10 each @ 24″/20″
• Double Under X 50
• Rest as needed

Mobility/Corrective:

3 rounds of:

• Windmill X 5 each @ light to moderate
• Hollow Rock X :30
• Shin Box X 10 each

Congratulations to all those who made it into the 10:00 Yoga Squat Club today!  If you didn’t make it, do your homework!  Ask for help if you need it!  If you were not in class, you can still do the test, but it must be witnessed by a CCS&C Coach for it to count.

Conditioning:

Tabata Clean & Jerk X 8 rounds @ 135#/95#.  Score = lowest number of reps performed in a :20 interval

Rest exactly 3:00, then…

Tabata Kettlebell Snatch X 8 rounds @ 53#/35#.  Score = lowest number of reps performed in a :20 interval

Rest exactly 3:00, then…

Tabata Sit Up X 8 rounds.  Score = lowest number of reps performed in a :20 interval

Total Score = lowest score from each movement.

Mobility:  Barbell calf smash X 4:00 each leg.