Midline
Accumulate 2 Minutes in a L-Sit on Parallettes
*Every break – 15 Empty Barbell Good Mornings

CrossFit Journal Fitness Test #3:
- Tabata Squats
- 30 Sec Rest Before 4Min Clock

- 4Min Max MUs (Mod:Pull ups + Ring Dips total reps)
Note: Count lowest round of air squats completed during tabata clock. Modification of pull ups and ring dips; equal reps of each movement is target. Example, 5 pull ups, 5 ring dips ... repeat as many rounds in that 4Min.

Birthday WOD - "Sandy" For Time:
Craig Sandy 26 years old
- 26Cal Air Dyne
- 26 T2B
- 26 Burpees

Completed minimum 15 air squats through all 8 rounds of tabata. Completed 40 reps, 20 pullups + 20 ring dips during 4min clock. Forgot to hit "start" on airdyne, and rode about 30 seconds before realizing that, so legs were toast when I actually started the cal clock. All T2B and burpees, well they smoked my arse! made it through, TGIF! Citius, Altius, Fortius!

Strength / Skill:
- Strict Press 1 Rep Max (135#)

WOD:
CrossFit Journal Fitness Test #1:
- Bench Press 1 Rep Max (215#)
- Pull Ups Max Rep Set (29#)
and
- 1000M Row For Time (3:44.5)

Post-WOD:
- 15 Unweighted Sit Ups
- 15 Weighted Sit Ups

Pre-WOD:
- Find 1 round max Back Squat (185#)
- Find 1 round max Clean and Jerk (175#)

WOD:
Test #2
Maximum Weight:
15 Unbroken Clean & Jerks (115#)

*There is no time limit but the weight cannot be rested on the ground. Resting at the hang, rack or overhead is OK. At the ground, the athlete must touch and go. Score is weight used for the 15 reps (ex. 135 lbs.)

Scoring Chart:

Test 2 Clean & Jerk - Men
(4 Points) 115lbs - 135lbs
(8 Points) 135lbs - 159lbs
(12 Points) 160lbs - 189lbs
(16 Points) 190lbs - 224lbs
(20 Points) 225lbs+

Test 2 Clean & Jerk - Women
(4 Points) 75lbs - 85lbs
(8 Points) 86lbs - 103lbs
(12 Points) 104lbs - 122lbs
(16 Points) 123lbs - 145lbs
(20 Points) 146lbs+

Post: 1 attempt max time Plank (3min, 5 sec)

The 7 Remix

7 Rounds

7 Box jump overs 24/20”
7 HSPU
7 Thrusters 115/75
7 T2B
7 KB swing 53/35
7 PU
7 Burpees

For Time:

500/400m Row
21 Power Cleans
21 Push Jerks

500/400m Row
15 Power Cleans
15 Push Jerks

500/400m Row
9 Power Cleans
9 Push Jerks

Barbell – 135/95
Kilos- 61/43

140 min
Warm up for 25 min
1.Gymnastics
A. RMU practice for 40 min
- RS
- TWB
- HTR
- 2 swing + 1 MU x 9 reps (+ 3 attempts)
- Total of 9 MU
B. HSW practice for 5 min
- 10 m.

2.WL
A. Power clean and jerk
2+2 up to 70% effort

3.Gymnastics/conditioning
A. Butterfly practice
- Focus in the beginning of the set
- 7 3 3 3 5 reps

B. 16 min EMOM:
1) Butterfly pull up ( rpe 8) - 11 9 9 10
2) 30 Double unders
3) Kipping Handstand pushup (rpe 8) - 9 7 7 7
4) 10 Burpees (”Palauttava” tempo)

4.Accessory
A. 3 sets:
5+5 Push up T
8 Quadruped serratus rock backs
20 Banded pull aparts

80 min

Step #1 – Breath work and warm up flow
1.Diaphragm awareness / release drill (5 to 10 reps)
2.Flow sequence, choose one or two

Step #2 – Main recovery work
A. For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
2 Skin the cats
4 Strict toes to bar
6 Cossack squats, alternating sides
10m Handstand Walk > HS wall runs
20 cal Assault bike
25 minutes, 2 rounds + 4 T2B
B. Easy AB for 20 minutes
111 cal, 45-46 rpm

Step #3 – Optional (long) movement recovery flow
Shoulder

Strength/Skill:
5x2 Strict Press

WOD - 10 minutes EMOM:
- 10 Medicine Ball Squat Cleans (#20/#14)
- 10 Burpees

*Adjust your number of reps for the next round according to the number of burpees you completed in the previous round.

*Score is based on your lowest number of reps of burpees in a round.

Post-WOD:
3x10 GHD Sit Ups

Let's just call this 10 minutes of hell. The on the minute every minute of Med Ball Squat Cleans and Burpees was what I refer to as a "soul crusher". AMAZING what can be done with a medicine ball and no other equipment for fitness.