CFM2 – Free Trial Community Class

Deadlift (Wendler Week 2)

3 @ 70%

3 @ 80%

3+ @ 90%

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225/155

20 Box Jumps, 24″/20″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here

CFM2 – Free Trial Community Class

Push Press (Wendler Week 2)

3 @ 70%

3 @ 80%

3+ @ 90%

Metcon (Time)

5 RFT

10 Power Cleans (135/95)

10 Burpees

CFM2 – M2-60

WOD Demo Video:
https://player.vimeo.com/video/400628279?app_id=122963

WOD Explanation & Scaling:

**HIGHLIGHTS**
*Athlete Goal* → Consistent high effort through each EMOM. The goal is to keep completing each minute with the prescribed rep numbers as they build. The goal is to bank at least a little rest within the EMOM.

*Coach Focus* → Explain the difference between an all out sprint and a calculated effort. We want athletes to have some rest time, but not burn themselves out to the point they can’t continue adding reps through the EMOM.

*Total Time* → 6:00 Warm Up // 17:00 Workout // 23:00 Total Time

**INTRO**
We’ve got a lot of reps coming your way Fam! We’re looking at a similar format to “Death By..” only we are upping the ante today. We have three 5 minute AMRAPs with increasing rep counts each minute. First, Wall Balls are starting at 10 Reps in the first minute and increasing by 5 Reps every minute following. For the DB Up-Downs, we’re starting at 4 Reps and increasing by 4 Reps each round. Finally, V-Ups/Tuck Ups, we’re starting at 10 Reps on the first minute and increasing by 5 Reps every minute following. For each one of these EMOMs, if an athlete fails to complete the number of designated reps in the minute, they will default back to their last completed round and continue hitting that number for the remainder of the EMOM.

This workout is a great combination of cardiovascular/muscular endurance and strength. Athletes are going to want to find that sweet spot between an all out sprint and too much pace. We’re looking for sustainable efforts through each minute with some rest to gain composure before the next working minute. Go a little heavier on the DBs to make this a little spicier on the Up-Downs. Hit this workout hard and have fun working to beat the clock!

**STIMULUS**
The clock is the enemy today. Athletes should be looking to start unbroken and bank some rest for each movement. Athletes should not be breaking movem

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

10 Bootstrappers

10 Pike to Push -Up

10 Deadbugs

Into…

2 ROUNDS

5/5 SA DB Thrusters

5/5 SA DB Deadlift

10 Up Downs

10 V-Ups or Tuck Ups

Workout

Metcon (No Measure)

EMOM x 5 MINUTES

MIN 1 – 10 Wall Balls or Single DB Thrusters*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 4 DB Up-Downs*

*Every minute, increase reps by 4…if fail, stick with final number

(…8-12-16-20)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 10 V-Ups or Tuck-Ups*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 5 MINUTES

MIN 1 – 15 Backpack Thrusters

*Every minute, increase reps by 5…if fail, stick with final number

(…20-25-30-35)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 4 Backpack Up-Downs*

*Every minute, increase reps by 4…if fail, stick with final number

(…8-12-16-20)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 10 V-Ups or Tuck-Ups*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

(No Measure)

CFM2 – CrossFit

WOD Demo Video:
https://player.vimeo.com/video/400761923?app_id=122963

WOD Explanation & Scaling:

**HIGHLIGHTS**
*Athlete Goal* → Keep that barbell moving! In minutes 1 & 2 keep cycle time fast and utilize different techniques for the W2OH to be most efficient.

*Coach Focus* → Demo and review different techniques for cycling the barbell and talk about when to use each. Have scaling options ready for when the high skill gymnastic movement begins to fail…the goal is keeping the athlete moving! Leave time for the Cooldown at the end!

*Total Time* → 18 Minute Workout // 10 Minute Cooldown // 28 Minute of Total Working Time

**INTRO**
Sunday Funday, let’s get after some barbell cycling and gymnastics! After yesterday’s heavy Back Squats we stay in the barbell lane but move to a higher volume and more moderate load on the bar. Today’s workout features a couple of choices for the athlete to make…how will they move the bar, at what rate should they increase, and finally which high skill gymnastic movement to use? Here is where we come in to clarify and help with some of those decisions. We traditionally see a “Ground to Overhead” designation but switched it up a bit today with our Waist to Overhead. This indicates any technique to get the bar overhead from the hang position…Hang Power Clean and Jerk or Hang Power Snatch. The athlete can start with one and move to another as the load increases or stick with the same one throughout. As they move to the Front Rack Lunges, the goal is constant movement…if that can’t happen or the athlete loses position in the Lunge, move that bar to the back for a Back Rack Lunge. For the gymnastics we are looking for our athletes to pick a high skill movement that will need 1-2 rests during the designated time. Note the Cooldown in the timeline.

**STIMULUS**
Workout — We are looking at a high volume of both weightlifting and gymnastics. With the increasing load, athletes will most likely have to swit

Warm-up

Warm-up (No Measure)

1 ROUND

10 PVC Pass Throughs

10 Alt Lunges w/ PVC Pass Throughs

10 PVC Overhead Squats

10 Push Ups to Pike

AMRAP x 6 MINUTES w/ empty barbell

5 Romanian Deadlifts

8 Hang Muscle Cleans

5 Hang Power Cleans

4/4 Alt Front Rack Lunges

5 Strict or Push Press

8 Kip Swings

Workout

Metcon (6 Rounds for reps)

EMOM x 18 MINUTES*

MIN 1 – Waist to Overhead

MIN 2 – Front Rack Forward Lunges

MIN 3 – Rope Climbs or Muscle-Ups

Sets 1 & 2 – (95/65)|(65/45)

Sets 3 & 4 – (115/75)|(75/55)

Sets 5 & 6 – (135/95)|(95/65)

*:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method.

**1 Round = 3 Minute Rotation

(Score is Reps Each Round)

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

400m Walk

1200m Slow Bike

*Nasal Breathing Only

(No Measure)

CFM2 – M2-60

WOD Demo Video:
https://player.vimeo.com/video/400628682?app_id=122963

WOD Explanation & Scaling:

**HIGHLIGHTS**
*Athlete Goal* → Today’s goal is all about maximizing those working windows! Hold onto that KB/DB for as long as possible. Swings and Lunges will be a little faster with the Turkish Get Ups slowing down for smooth efficient movement.

*Coach Focus* → Focus on the Turkish Get Up today because this will be the most complex movement overall. Make sure athletes know that this one should be a bit slower especially if they’re pushing the envelope on the weight.

*Total Time* → 4 Min Warm-Up // 20 Min Workout // 24 Min Total Time – Today has a tight timeline so use the Warm Up to start introducing the Turkish Get Up.

**INTRO**
Today is all about moving some light/moderate weight through a few different ranges of motion – the whole body is going to be feeling this one. We’re back to working on that muscular capacity/endurance using a KB/DB for some Russian KB Swings, Weighted Reverse Lunges, and Turkish Get Ups. We’re hitting that posterior chain first with the Russian Swings. These should be at a weight that allows athletes to get 20 Reps before breaking. Next, we have Alternating Goblet Reverse Lunges to fire up those legs. Last, we’re slowing it down for some Turkish Get Ups which are going to work athletes from head to toe as well as test some mobility and balance. We are looking for athletes to hold onto that KB/DB for as much of the working window as possible. Coaches, remind your athletes that these movements feel easier when we’re relying on those bigger muscle groups. Use the legs/hips for the swings. Focus on driving through the floor and squeezing the glutes on the lunges. For the TGU make sure athletes are stacked supporting that weight over their center of mass.

The Finisher today, if time allows or athletes are looking for that extra credit, is going to be working that core and upper body. We are looking for some lighter

Warm-up

Warm-up (No Measure)

1 ROUND

20 Glute Bridges

10 Straight Leg Sit-Ups

15 BW Good Mornings

20 Alt. BW Lunges

Into…

2 ROUNDS

10/10 SL Glute Bridge

5/5 Turkish Sit-Ups *light DB/KB

10 Russian KB Swings

10 Alt Goblet Reverse Lunges

Workout

Metcon (AMRAP – Reps)

3 SETS

2:00 MAX Russian KB Swing

2:00 MAX DB/KB Goblet Alt. Reverse Lunges

2:00 MAX DB/KBTurkish Get-Up*

*Switch arms every repetition

-1:00 Rest b/t Sets-

(Score is Total Number of Reps)

Workout – HOME

Metcon (AMRAP – Reps)

3 SETS

2:00 MAX Backpack Swing

2:00 MAX Backpack Alt. Reverse Lunges

2:00 MAX Backpack Turkish Get Ups*

*Switch arms at the 1:00 point

-1:00 Rest b/t Sets-

(Score is Total Number of Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 Single Arm High Pulls

30 Flutter Kicks

8/8 1/2 Kneeling Strict Press

(No Measure)

CFM2 – CrossFit

WOD Demo Video:
https://player.vimeo.com/video/400762224?app_id=122963

WOD Explanation & Scaling:

**HIGHLIGHTS**
*Athlete Goal* → For the workout today, get through the prescribed reps as quick as you can, use the run to recover breathing and to set up for the Wall Balls. Get after smart, repeatable sets of Wall Balls on rounds 1 & 2, then go for broke on round 3!

*Coach Focus* → Bring it back to the basics today. Nothing overly complex, so let’s focus on doing the common…uncommonly well! Back Squats should be perfect, even in the heavy loading range.

*Total Time* → 15 Minute Strength // 15 Minute Workout // 30 Minute of Total Working Time

**INTRO**
It’s Saturday, Coaches, we have a phenomenal workout lined up…and we know weekend workouts just HIT DIFFERENT! After yesterday’s Push and Pull gymnastic workout, it’s time to give a little love to the Barbell. We are building up to a heavy set of 2 Back Squats today and as such should focus our teaching on how to mentally as well as physically handle this lift. The goal of this lifting session is to hit 2 perfect Back Squats at a very challenging load. Once the integrity of the Squat begins to break down, it’s time to shut it down. When playing in this territory of loading, give a quick demo and instruction on how to bail out of the Squat should things go south.

The workout for today has a sneaky secret in it for your fittest athletes…they might be hitting a heavy version of “Karen”! After some quick Bodyweight movements and a short run, athletes have the remainder of the 5:00 window to complete as many Wall Balls as possible. The goal here is to come into the wall balls prepared and ready to go for big sets unbroken. Your fittest will finish the prescribed work in around 2:00-2:30, giving over 2:30 minutes of straight up Wall Balls! This may be the first time some of your athletes have used a heavier Wall Ball, spend a minute talking about the different techniques used for this ball, li

Warm-up

Warm-up (No Measure)

1 ROUND

100m Jog

30’ Walking Knees to Chest

30’ Walking Quad Stretch

30’ Walking Lunge

30’ Walking Quad Stretch

30’ Toy Soldiers

200m Run

1 ROUND

10 Air Squats

10 Up Downs

10 Cossack Squats

5 Barbell Kang Squats

5 Burpees

5 Tempo Back Squats (31X1)

Strength

Back Squat (1×2)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Back Squat*

(Score is Load)

Workout

Metcon (AMRAP – Reps)

3 SETS

ON A 5:00 RUNNING CLOCK…

20 Burpees

20 Sit-Ups

100m Run

Then in remaining time…

Max Wall Balls (30/20)|(20/14)

(Score is Total Reps)

CFM2 – CrossFit

WOD Demo Video:
https://player.vimeo.com/video/400762469?app_id=122963

WOD Explanation & Scaling:

**HIGHLIGHTS**
*Athlete Goal* → Pick a bodyweight movement to challenge yourself on today! Use the Row to pick up the pace each round, and choose a scaling option for the gymnastic movement you aren’t challenging to make sure you can keep moving!

*Coach Focus* → Break down the Strict Dip on different pieces of equipment and provide scaling options. Review progression for the C2B Pull-Up and provide scaling options to allow athletes to get the intended stimulus with the longer Pull.

*Total Time* → 15 min Movement Prep // 18 min Workout // 10 min Finisher // 43 min Total Working Time

**INTRO**
Today’s workout is eerily reminiscent of an Open Workout. With two bodyweight gymnastics movements, we see a lot of opportunity to challenge our athletes- and ourselves as coaches! The C2B Pull-Up or the Ring Dip skill might carry over from yesterday’s GOAT Skill Work, or maybe your athletes chose to work on HSPU or HS Walking yesterday. Either way, today is a great opportunity for your classes to work through a new or different scaling option for one- or both- movements.

Make sure in your demo of the Strict Dip to provide different options for athletes- this can double as your scaling for this movement, starting from a Push-Up, to a Box Dip, to a Matador, and then the Rings. You can mix in some Ring Dip and Kipping Pull-Up work into movement prep before the workout to give athletes additional skill work time! For some of your vet athletes, you can even highlight the Butterfly Pull-Up- with a little more time at the front-end of today’s class, it’s the perfect opportunity to dive deeper into the Pull-Up! One thing to be mindful of- between skill work yesterday and today’s workout, we want to ensure the health of athletes’ hands. Make it a priority to check in with all your athletes and make sure their hands are up for the hanging/pulling- if not, scale

Warm-up

Warm-up (No Measure)

2:00 ROW/BIKE/RUN (Increase pace every :15)

Into…

4 ROUNDS (:20 work, :10 rest)

MOVT 1 — Up-Downs

MOVT 2 — Inch-Worms (no Push-Up)

Into …

4 ROUNDS (:20 work, :10 rest)

MOVT 1 — Active Bar Hang

MOVT 2 — Push-Ups

*1 Round = Both Movements

Workout

Metcon (Time)

FOR TIME*

21-18-15-12-9

Cal Row

C2B Pull-Up

Strict Dips (Ring, Box or Bar)

*Weight Vest Optional.

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

15 Slow Tuck-Ups on Rower

1:00 Hollow Rocks

-Rest as needed b/t Sets-

(No Measure)