Warm Up
3 sets
5 pause front squats – build each set
5 push press – build each set
10 double unders

Finish with 2 sets of 4 squat clean thrusters

Strength & Skill
Hip/Shoulder Mobility
Set up for WOD

WOD
LuRong WOD #4: Peranormal
3 mins to complete 2 rounds
9 thrusters
27 Double/Single unders
3 mins to complete 2 rounds
11 thrusters
33 Double/Single unders
3 mins to complete 2 rounds
13 thrusters
39 Double/Single unders
… and so on…

Level 3
75/95 and Double unders
Level 2
55/75 and Double unders
Level 1
35/55 and Single unders

At the sound of “3,2,1 Go” the athlete will perform 9 Thrusters followed by 27 Double/Single Unders. After the 27 Double/Single Unders the athlete will repeat another 9 Thrusters and 27 Double/Single Unders. The athlete may then rest the remaining time, until the 3 minute mark.
Round 2 the athlete will perform 2 rounds of 11 Thrusters and 33 Double/Single Unders. The athlete must complete their final double under before the 3 minute block is up. If they are unsuccessful the workout is over and their total reps will be tallied.
Each round the Thrusters will increase by 2 reps from the previous round and the Double/Single Unders will increase by 6 reps from the previous round. Each Thruster and each Double/Single Under is worth 1 rep. The athlete will earn additional 3 minute blocks until they are not able to complete the 2 rounds in the 3 minute block.
Your score will be the total number of reps completed.

Warm Up
3 sets
3/5 strict pull ups
6 toes to bar
12 box jumps

Strength & Skill
Back squat – Wendler + 10lbs
.70×3
.80×3
.90×3+

WOD
16 min AMRAP
8 burpee pull ups
10 box jump overs 20/24″
12 chest to thigh sit ups
14 lunges with plate 35/45lb (holding at chest)

Cash Out/Accessory work
Weighted strict pull ups 3×5
Weighted ring dips 3×5

Essentials

Warm-up

Essentials 6 Review (No Measure)

Client: Warm up on their own

Coach: supervise the lunges

Coach: supervise/ lead

Burgener Warm Up & Skill Transfer

Strength & Skill

Essentials 6 T-Gets & Review (2 x 5)

Coaches: Stance, Grip & Position

***Tell, Show, Tell, Go***

Turkish Get Up: 2 sets of 5

-Stance: bottom, sit up, half way up, lunge & stand.

-Grip: Thumb toward your shoulder, external rotation.

-Position: Fist stacked over the shoulder and keep your eyes looking past your knuckles, toward the ceiling.

Teach: In segments.

Review: show the client what they have learned. Talk about warm up/ cool down, SGP(Stance, Grip, Position) for different movements and how the all tie together.

Metcon

Essentials 1 & 6 Squat & Pull (Time)

2 Rounds For Time

400m Run

10 Front Squat (Barbell)

5 Pull Ups

RX+ 65/95

CrossFit

Warm-up

Warm-up (No Measure)

2 Sets:

5 Deadlifts

5 Bar Facing Burpees

5 Chest to Thigh Sit-ups

3 HSPU

Metcon

Metcon (AMRAP – Reps)

12 ROUND EMOM

20 RUSSIAN TWISTS

20 CHEST TO THIGH SITU-UPS

20 FLUTTER KICKS

Metcon

Essentials

Warm-up

Essentials 4 Lunge, Burgener, Skill transfer (No Measure)

Client should already be warming up before the session

2 Sets

3 Burpees + 5 Box Jumps

Lunges & Burgener Warm Up

Teach the Skill Transfer

Strength & Skill

Essentials 4 Split Jerk, OHS, Snatch (2 x 5)

Coaches: Stance, Grip & Position

***Tell, Show, Tell, Go***

Split Jerk: 2 sets of 5

-Stance: Jumping & Landing, length & width.

-Grip: thumb & a knuckle, wider is better

-Position: Vertical Torso, elbows down & out… stacking wrist under the elbow.

Teach: Footwork(lunge out), Jerk Balance, tall jerk, split jerk

Overhead Squat: 2 sets of 5

-Stance: Squat or landing

-Grip: Snatch width

-Position: Barbell, Shoulder, Mid-Foot, bar should stay stacked over these joints.

Teach: Barbell & Kettlebell

Snatch: 2 sets of 3

***Pause under the bar; Squat Sn.

-Stance: Jump/Land

-Grip: Sn width, hook grip

-Position: High Hang, launch, below the knee.

Down and Finish/ 2-4-6″ catch/

Metcon

Essentials 4 OHS & Pull Ups (Time)

12-6-3

Overhead Squats (barbell)

Pull Ups

(24-12-6) Single Unders

RX+ 65/95