WOD

Labor Day, September 2nd. 8AM Bootcamp, 9AM, 10AM CrossFit Only.

WOD

Workout

FOR TIME*
150 Wall Balls (20/14)|(14/10)**
75 Toe To Bar

-20:00 Hard Cap-

*Work can be completed in any order and broken up by athlete in any way.
**10’/9′ for M/F

Need More?

Do this after the workout.

EMOM x 16 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – :40 Ring Muscle-Ups

*Goal for the muscle-up is to accumulate 30-40+ reps across the 8 rounds. Try to avoid single reps, shoot for at least sets of 3+ reps at a time.

Labor Day, September 2nd. 8AM Bootcamp, 9AM, 10AM CrossFit Only.

WOD

Workout

RECOVERY WORKOUT*
EMOM x 10 MINUTES
MIN 1 — AMRAP of 3 Up-Downs + 3 KB Swings
MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 — AMRAP of 3 Jump Squats + 3 Sit-ups
MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling amazing.

Cool Down

FOR RECOVERY
8:00 Flow Stretching*

4:00 Lower Body, Hips & Hammies
4:00 Upper Body, Lats & Shoulders

WOD

Strength/Skill

ON A 20:00 RUNNING CLOCK…
Build to 1RM Snatch*

*Power or Squat, Athlete Choice

Workout

ON 7:00 RUNNING CLOCK…
50/40 Cal Bike
Max Power Snatch (135/95)|(95/65)

Need More?

Rest at least 5:00 then repeat the workout until you complete 60 reps total of the power snatch. Example, in workout 1 if you get 30 reps, you would rest 5:00 then repeat the workout starting your count at 31, 32, 33, and so on…If you do not complete 60 reps in the second interval, rest 5:00 then repeat until you hit 60 reps.

WOD

Strength/Skill

EMOM x 10 MINUTES
MIN 1 – 3-5 Reps of Gymnastic Goat*
MIN 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on…

HSPU
Pull-Up
Muscle-Up
HS Walk
Ring Dip or Bench Dip

Workout

EVERY 3:00 FOR 15 MINUTES
Run 200m
30 Double Unders
15 Handstand Push-ups or 15 DB Push Press (40/30)|(30/20)

Cool Down

FOR RECOVERY
5:00 Foam Rolling Focusing on Lats & Upper Back

WOD

Strength/Skill

10-10-10
Barbell Back Rack Lunge*

Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.

Workout

AMRAP x 12 MINUTES
40 Double DB G2OH (25/15)
40 Front Rack Double DB Alternating Lunges* (25/15)
20 Toe to Bars

*Athlete choice for forward or reverse lunge.