FRIDAY PREP SESSION: AIR SQUAT TO PISTOL 12:00 NOVICE = INTRO & INTRODUCTION WITH COACH PROFICIENT = COUNTERBALANCE, ROLLING &/OR BOX ASSIST ADVANCED = DUMBBELL/KETTLEBELL WEIGHTED &/OR OVERHEAD PISTOLS ATHLETE'S CHOICE: (A) METCON: 15 POWER SNATCHES (75#/55#) 5 BAR MUSCLE UPS (MOD = 7 CHEST-2-BAR PULL UPS) X5 (B) METCON: "TOMMY V" 21-15-9 THRUSTERS (115#/85#) 12-9-6 ROPE CLIMBS (MOD = 36-27-18 KNEES-2-ELBOW) STRENGTH: BACK SQUAT 5X5 @ 70% #pistol #powersnatch #bar

THURSDAY PREP SESSION: SNATCH METCON: CROSSFIT.COM MAINSITE WORKOUT 20150115 800M RUN 25 OVERHEAD SQUATS (75#/55#) 25 SUMO DEADLIFT HIGH PULLS (75#/55#) X5 #snatch #800mrun #overheadsquat #sumodeadlifthighpulls

WEDNESDAY PREP SESSION: TURKISH GET-UP 12:00 NOVICE = INTRO & INSTRUCTION WITH COACH PROFICIENT & ADVANCED = FIND 1RM ON EACH ARM WORK CAPACITY: BUTCHER PUSH EVERY 4:00 X4 *ATHLETE CHOOSES LOAD SKILL: HANDSTAND PUSH UPS (PROGRAMMED BY ALI) EVERY 2:00 :10 - :30 HANDSTAND HOLD FOLLOWED IMMEDIATELY BY ATHLETE'S CHOICE OF HSPU REPS (NOT TO EXCEED 10-12 REPS) *ATTEMPT TO INCREASE HOLD TIME AND REPS FROM LAST WEEK #turkishgetup #butcherpush #handstandpushups #handstandhold

TUESDAY PREP SESSION: JUMP ROPE (SINGLES / DOUBLES / TRIPLES) 10:00 STRENGTH: SUMO DEADLIFTS EVERY 2:00 3 REPS X7 *ASCEND TO HEAVIEST LOAD SPRINT METCON: 12-9-6 CALORIE ROW BURPEES OVER THE ROWER #jumprope #doubleunders #tripleunders #sumodeadlifts #calorierow #burpee

MONDAY PREP SESSION: TOES-2-BAR 12:00 NOVICE = MOVEMENT INSTRUCTION WITH COACH PROFICIENT = 5-10 REPS X3 + 1 MAX EFFORT ATTEMPT ADVANCED = 10-15 REPS X3 + 1 MAX EFFORT ATTEMPT METCON: 2017 QUALIFIER WORKOUT #3 21-15-9 SHOULDER-2-OVERHEAD (135#/95#) CHEST-2-BAR PULL UPS MIDLINE/CORE: SEAL SERIES PLANKS 4:00 TOTAL :30 LOW PLANK :30 HIGH PLANK :15 OF THE FOLLOWING... LOW PLANK RIGHT ARM UP LOW PLANK RIGHT LEG UP LOW PLANK LEFT ARM UP LOW PLANK LEFT

FRIDAY METCON: 2017 QUALIFIER WORKOUT #1 100 ALTERNATING DUMBBELL SNATCHES (50#/35#) 80 CALORIE ROW 60 BAR FACING BURPEES 40 MUSCLE UPS *20:00 TIME CAP #dumbbellsnatches #calorierow #barfacingburpees #muscleups #2017qualifierworkout1

THURSDAY PREP SESSION: ROWING 12:00 TECHNIQUE FOCUS :20 ROW / :40 REST X12 OLY: HANG CLEAN 7:00 EMOM 1 HANG CLEAN *ASCEND TO HEAVIEST LOAD METCON: "DIANE" 21-15-9 DEADLIFTS (225#/155#) HANDSTAND PUSH UPS #rowing #hangclean #diane #deadlifts #handstandpushups

WEDNESDAY PREP SESSION: GHD 3 BACK EXTENSIONS 6 HIP EXTENSIONS 9 SITUPS 12 BANDED REVERSE HYPERS X2-4 *NOT FOR TIME METCON: 1:00 MAX REP KETTLEBELL SWINGS (70#/55#) 1:00 REST X5 TECHNIQUE: ROPE CLIMBS & PEG BOARDS 15:00 NOVICE = ROPE CLIMB TECHNIQUE WITH COACH PROFICIENT = WORK TO 10 TOTAL ROPE CLIMBS ADVANCED = WORK TO 10 TOTAL LEGLESS ROPE CLIMBS OR 5 PEG BOARD ASCENTS #GHD #backextensions #hipextensions #situps #reversehypers #kettlebellswings #ropeclimbs #pe

TUESDAY PREP SESSION: HANDSTAND WALK 12:00 NOVICE = WALL WALKS WITH COACH PROFICIENT = 10 WALL WALKS INTO HANDSTAND WALK ATTEMPT ADVANCED = ACCUMULATE 300' HANDSTAND WALK WITH A GOAL OF NO LESS THAN 50' SEGMENTS METCON: PROGRAMMED BY CROSSFIT LINCHPIN 10:00 AMRAP 30 DOUBLE UNDERS 10 PUSH UPS 10 PUSH PRESS (95#/65#) OVERHEAD STRENGTH: 5 STRICT PRESS 5 PUSH PRESS 5 PUSH JERKS X3 *REST AS NEEDED BETWEEN SETS **ATTEMPT TO INCREASE LOADING FROM 2 WEEK AGO MT: 50 T

MONDAY PREP SESSION: AIR SQUAT PROGRESSION TO OVERHEAD SQUATS OLY: SNATCH PARTNER EMOM 14:00 1 POWER SNATCH + 1 SQUAT SNATCH + 2 OVERHEAD SQUATS @ 70% *PARTNER A GOES THE FIRST MINUTE AND PARTNER B GOES THE SECOND MINUTE. BOTH ATHLETES SHOULD COMPLETE 7 CYCLES. STRENGTH/STABILITY TEST: OVERHEAD SQUATS 15 REPS @ BODYWEIGHT #airsquat #snatch #powersnatch #squatsnatch #overheadsquat