23.3 Starting with a 6:00 timecap, complete as many reps as possible of: 5 Wall Walks 50 Double Unders 15 Snatches (95/65lbs) 5 Wall Walks 50 Double Unders 12 Snatches (135/95lbs) *If completed by the before the 6:00 timecap, add 3:00 to the timecap and complete: 20 Strict Handstand Push Ups 50 Double Unders 9 Snatches (185/125lbs) *If completed by the before the 9:00 timecap, add 3:00 to the timecap and complete: 20 Strict Handstand Push Ups 50 Double Unders 6 Snatches (225/155lbs) WARM UP 5:00 Row or Bike @Z1 or Conversational Pace Activation: 2 sets McGill Curl: x5/side Bird Dog: x8/side Hip Fire Hydrant: x10/side Hip 90/90 Rotation + Extension: x6/side Banded Lateral Walk: x50ft/side Banded, Glute Bridge with Abduction: x10-15 Banded Shoulder Int/Ext Rotation: x10/side Wall Angel: x20 Wall Leaning Tibia Raise: x20 Wall Leaning Calf Raise: x20 General Warmup: 2 sets Quadruped Shoulder Taps: x10* Scap Push...Read more

23.2 23.2A AMRAPx15:00 5 Burpee Pull Ups 10 Shuttle Runs (25ft down + 25ft back) *Add 5 Burpee Pull Ups after each round + 23.2B 5:00 to establish: 1RM Thruster *Off the floor WARM UP 5:00 Air Bike@Z1 or Conversational Pace *Increase intensity for the last minute Activation: Hip 90/90 Stretch: 3×0:15 Hold/side Hip 90/90 Rotation + Extension: x5/side Banded, Straight Arm Lat Pulldown: x15 Foam Roller, Serratus Wall Slide + Hold: 5×1+0:10 Hold Bent Over I/Y/T’s: x5/each* Banded, Quadruped Lateral Walks: x25ft/side *Use light plates Wall Leaning Tibia Raises: x30 Reps Bent Knee Calf Raises: x30 Reps 1-2 sets McGill Curl Up: x5/side Dead Bug: x8/side Bird Dog: x8/side General Warmup: 2 Sets Cobra Push Up: x8 Tall Plank + Shoulder Taps: x0:15 + 10 Push Up: x5 Specific Warm Up: Pull Ups: 2-3 sets Passive Hang: x0:10 Active Hang: x0:10 Scap Pull Up: x5 Beat Swing: x5 Strict...Read more

23.1 14.4 Repeat AMRAPx14:00 60 Calorie Row 50 Toes to Bar 40 Wall Balls (20/14lbs, 10/9ft target) 30 Clean (135/95lbs) 20 Ring Muscle Ups Lazar Dukic: 285 reps (1 Round + 60 Calorie Row + 25 Toes to Bars) Laura Horvath: 266 (1 Round + 60 Calorie Row + 6 Toes to Bar) WARM UP Activation: 5:00 Row@Z1 or Conversational Pace 1-2 sets Half Kneeling, Thoracic Rotation: x10/side Spiderman Lunge with Rotation: x10/side Wall Angel: x10 Banded, Serratus Wall Slide: x10-12 Shoulder Int/Ext Rotation: x10/side Hollow Hold + Hollow Rock x0:20 + 10 Arch Hold + Arch Rock: x0:20 + 10 1 set Paused Bird Dog: x10/side Fire Hydrant: x10/side Deadbug: x10 Glute Bridge with Abduction: x10 General Warmup: 1-2 sets KB Squat Halo: x5 Push Up + Downward Dog: x5 Banded, Straight Arm Lat Pulldown: x15 Scap Pull Up + Beat Swing: x10 + 5 + 3 Specific Warm...Read more

With the completion of our Base Building or Off Season and our Pre Season cycles, it’s time again to shift the focus of our training to an Event Prep Cycle. Our competitive year starts, as it always does, with Wodapalooza. Arguably one of the biggest events in the sport of CrossFit. If you are a longtime follower of ours, then this should not come as news to you, WZA has always been a staple of Team Soul since it’s inception, our competitive year has started with this competition every single year and there’s a reason for that aside from the fact that, as we said, it’s one of the largest CrossFit events in the world. It also happens to be in our back yard and it’s a couple of months before the open, which makes WZA the perfect fit for our program. However, this cycle is not only a great...Read more

Workout 4 & 5 For Time: 1,000M Row – 20 Devils Press (50/35Lb) 5 Wall Walks 40 Box Jump Overs (24”/20“) 5 Wall Walks 80 Wall Balls (20/14Lb @ 10Ft) 5 Wall Walks 40 Box Jump Overs (24”/20“) 5 Wall Walks 20 Devils Press (50/35Lb) Time-Cap: 22 Minutes WORKOUT DESCRIPTION & SCORECARD Event Notes/Strategy CLICK HERE FOR STRATEGY VIDEO Let’s start with the obvious, everyone has to do both, and what we mean by this is that the structure of the scoring presents a situation where you have to push on both pieces. Your score in workout 5 is largely dependent on workout 4 score. Rowing We have touched 1k and 2k distances 5 times in Off and Pre season training cycles Everyone should have an idea of what their hard 1k pace is. Do not push for a PR pace, this will put you in a bad position to...Read more