Warm up
500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats
Snatches
Part A - Power snatches
3 at 65%
3 at 70%
3 at 75%
Part B - Squat snatches
3x3 at 80%
Note: reference weights is estimated full snatch 1RM.
Conditioning
Gymnastics skills & Warm up
15 min to warm up and practice ring muscle up transitions or ring muscle ups
Warm up
3 rounds of:
200m run
5 ring rows + 5 pushups + 5 kipping swings
Then, practice:
Level 1: Low ring transition to dip
Level 2: Ring muscle up kip and hip drive drills
Level 3: Ring muscle up sets - target a rep volume per set and try to achieve 3-4 sets
Endurance
Warm up
2 min cardio, then 3 rounds of:
10 90/90 mobility moves
5 per side thoracic cage extensions
10 alternating jumping lunges
5 empty bar front squats
Clean & Jerks
Part A (~7-8 min)
Muscle clean & press - 4x3
Part B
In 6 min, build up to a single power clean and jerk of ~80%
Then, at 6 min, every 90 sec for 4 rounds:
3 power clean & jerks at 60%
Crossfit Hero WOD "Laura"
Warm up
3 rounds of:
1 min cardio
5 strict hanging leg raises
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts
Deadlift
5 supersets of:
8 banded deadlifts ~60%
50 ft. per side single KB front rack carry AHAP
-- rest as needed between the supersets
Time cap: 18 min
Note: alternatively, use 80% of your recent deadlift 5RM.
Conditioning
Warm up
2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances
Squat snatches
Performing one set every 2 min, 6 sets in total with the following rep scheme / load:
3 at 75%
2 at 82.5%
1 at 87.5%
3 at 82.5%
2 at 87.55%
1 at 92%+
Note: Drop and reset between reps. Aim for just under your 1RM on the last rep.
Conditioning
In teams of 2, for time:
3 rounds of:
30/24 cal row
30 double DB box steps over 24/20 in, 50/35 lbs
-- then 3 rounds of:
40/32 cal row
20 pullups
200m run [together]
-- then 3 rounds of:
40/32 cal row
10 bar muscle ups
20 burpee box jumps 24/20 in
10 wall walks
Time cap: 35 min
Scaling: Adjust the bar muscle ups to 30 chest to bar pullups or slightly more horizontal ring rows.
Part A
Warm up
400m run, then 3 rounds of:
30 sec active hang
4 strict hanging leg raises
4 inch worms + scap pushups
4 per side single KB suitcase deadlifts
Deadlift
Take 20 min to find a 5RM deadlift
Conditioning
For time:
20 hang power cleans 185/125 lbs
20 burpees over bar
30 front squats 185/125 lbs
30 burpees over bar
40 deadlifts 185/125 lbs
40 burpees over bar
Warm up
Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
20 sec dead hang
10 alternating cossack squats
10 DB z-presses (light)
5 muscle cleans
Touch & Go Clean & Jerks
Take 15 min to find a 3RM TnG clean and jerk
Both the clean and the jerk can be any style (power, squat, split, push jerk)
Conditioning
Warm up
2 rounds of:
200m row
10 air squats
5 hanging knee raises
10 empty barbell / light DB thrusters
5 inch worms
Endurance
Warm up
One time through:
2 min cardio machine
10 alternating box step ups
5 per side thoracic cage extensions
10 90/90 mobility moves
1 min cardio machine
5 Davinci plate raises
30 sec dead hang
Strength accessory
16 min to complete 4 sets of each movement, for quality:
10 double DB z-presses
5 strict toes to bars or weighted knee raises
10 double lateral DB raises
10 double DB front rack lunges (5/leg)
Post Murph 'Flush'