Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up A: 100 double-unders

2. Competitors and CrossFitters do warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

Novices and CrossFitters who want to brush up will review technique for the press, push press, and push jerk.

3. β€œThe Silent Queen” Competitors: EMOM 10 minutes, 1 push press, 1 push jerk, 1 split jerk CrossFitters: EMOM 10 minutes, 1 push press, 2 push jerks Novices: EMOM 10 minutes, 3 push press

Note: CrossFitters who lack the overhead position to properly push jerk will do three push presses. Some novice athletes who lack the necessary shoulder flexibility for ballistic movements will be instructed to do 3 strict dumbbell presses (2 dumbbells).

4. "Rasputin's Revenge" AMRAP in 90 seconds of Russian-style kettlebell swings AMRAP in 90 second of double-unders AMRAP in 75 seconds of Russian-style kettlebell swings AMRAP in 75 second of double-unders AMRAP in 60 seconds of Russian-style kettlebell swings AMRAP in 60 second of double-unders AMRAP in 45 seconds of Russian-style kettlebell swings AMRAP in 45 second of double-unders AMRAP in 30 seconds of Russian-style kettlebell swings AMRAP in 30 second of double-unders

Competitors: 88/70lbs CrossFitters: 70/55lbs or scaled as appropriate Novices: 10-8-6-4-2 kettlebell swings w/ one minute double-under practice between sets.

Score is total kb swings/total double-unders.

Have fun!