3 parts. The first won't let the slower members of a team rest and is fast. Then gas them with thrusters. Then we can mess em up with start-stops by using short reps of DU's and Pull-ups.

Warm-up


CFWU less pull-ups and dips.

Samson Stretch
OHS
Sit-ups
Back ext or Good mornings


Teams of 2-3 ppl


A. Complete 21/15/9 reps for time of:

* Calorie row
* Kettlebell swings- Russian style M:53#/W:35#)
* Burpees (CrossFit Games standards)


Everyone does 21-15-9 reps of each exercise rotating thru. Teammates cannot start until the other member has finished all reps or calories. In other words, everyone does 21 of everything rotating thru. Then 15 of everything, then 9. If a teammate finishes the the row before the other teammate is done with KB's, that teammate must wait until the other person is done with KB swings before starting.

Write time down.

B. 5 min to set up and then as a team do max rep thrusters in 10 min of 95lb/65lb

Each team gets one bar only.

Write this number down.

C. 3 min to set up and as a team do 21/15/9 reps of Double-unders and Pull-ups individually.

Write down the slowest teammate's time.

A - B + C = score

All sets start at coach's cue aka the clock.

If there are uneven numbers, for example you have to make teams of 2 and teams of 3, go ahead and do it. The score will be the same. Preferably, if you have say 10 people show up, then make 2 teams of 3 and 2 teams of 2 so they can compete. If not, it's no big deal with this one. The WOD should be almost equivalent to all athletes and it'll make the teams of 3 work harder, thus improving their fitness.

If there are more than 12 people that show up, work half the teams from A to C and half the teams from C to A. We have enough bars to buffer them during B.

B will start precisely 5 min after the slowest team from A finishes. If a team is faster during A, they get the bonus of extra rest time. I estimate 30 to 60 sec.

Since B is a set time (10 min), C will start precisely 3 min from B. Just let the clock reach 13 min or restart for 3 min.

All movements will be in the invitational. Since we only have an hour or so to work with them, this being 3 WODs should give them a good idea of what they can tolerate. At least as close as we can given the time allotment.

Message me with questions and I'll let you know if anything changes.

TK



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