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Monday - Friday05:30 to 17:30
Saturday09:00 to 12:00
We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
The longest running CrossFit gym in Columbus, GA. Owned and operated by locals from the Bi-City area.
General Warm-Up
2:00 Cardio Choice (Row or Bike Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
-
2 Sets (Priming the Hinge and the Legs for Heavy Pulls):
8/8 Single Leg Romanian Deadlifts @ Empty Barbell
10 Alternating Box Step-Ups
5 Box Jumps w/ step-down
Specific Barbell Prep
3 Deadlift Lift Offs @ Light Load (Focusing on Hips and Shoulders Rising Together to the knee
3 Deadlifts @ same load
-
5 Deadlifts @ 40-50%
4 Deadlifts @ 55-65%
3 Deadlifts @ 70-75%
2 Deadlifts @ 80% (First working set load)
Loading Notes
• Low volume by design, we are peaking top end strength in prep for a 3RM in two weeks.
• Set 2 can nudge above 80% if set 1 moved clean, but do not chase a max today.
• Reps are dead stop singles within the set, reset the brace and the back on every pull.
For Time
9-7-5
Deadlifts
Box Jumps
Directly Into...
15-12-9
Deadlifts
Box Jump Overs
Time Cap: 13:00
Score = Time
Deadlift 1: 315/205lb (143/93kg)
Box 1: 30/24in
Deadlift 2: 225/155lb (102/70kg)
Box 2: 24/20in
Goals: 7:00-11:00
Stimulus: Posterior Chain / Deadlift Conditioning
RPE: 8.5/10
Primary Objective: Move the opening couplet with controlled aggression, then raise cycle speed once the load and box height drop.
Secondary Objective: Hold consistent deadlift mechanics and confident box movement as posterior chain fatigue builds.
Level 2:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 245/165lb (111/75kg)
Box 1: 24/20in
Deadlift 2: 185/125lb (84/57kg)
Box 2: 24/20in
Level 1:
9-7-5 Deadlifts and Box Step-Ups, then 15-12-9 Deadlifts and Box Step-Overs
Deadlift 1: 155/105lb (70/48kg)
Box 1: 20in
Deadlift 2: 115/75lb (52/34kg)
Box 2: 20in or lower
Masters 55+:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 225/155lb (102/70kg)
Box 1: 24/20in
Deadlift 2: 155/105lb (70/48kg)
Box 2: 20in
Competitor:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 365/245lb (165/111kg)
Box 1: 30/24in
Deadlift 2: 255/175lb (116/80kg)
Box 2: 24/20in
Hotel Gym / Travel:
12-9-7 Dual Dumbbell Deadlifts and Bench Jumps, then 15-12-9 Dual Dumbbell Deadlifts and Bench Jump Overs
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Option:
12-9-7
Deadlift 225/155lb, 102/70kg
Box Jumps 30/24in
15-12-9
Deadlift 225/155lb, 102/70kg
Box Jump Overs 24/20in
For Quality:
3 Sets:
5/5 Supine Sciatic Nerve Floss
:30 Down Dog Hold with Calf Stretch
:45 Supported Child's Pose to Thread the Needle, alternating (let the low back decompress between reps)
For Quality:
3 Sets:
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:15/:15 Copenhagen Plank
:30 Hamstring Plank or Supine Chinese Plank
General Warm-Up
2:00 Cardio Choice (Row or Bike Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
-
2 Sets (Priming the Hinge and the Legs for Heavy Pulls):
8/8 Single Leg Romanian Deadlifts @ Empty Barbell
10 Alternating Box Step-Ups
5 Box Jumps w/ step-down
Specific Barbell Prep
3 Deadlift Lift Offs @ Light Load (Focusing on Hips and Shoulders Rising Together to the knee
3 Deadlifts @ same load
-
5 Deadlifts @ 40-50%
4 Deadlifts @ 55-65%
3 Deadlifts @ 70-75%
2 Deadlifts @ 80% (First working set load)
Loading Notes
• Low volume by design, we are peaking top end strength in prep for a 3RM in two weeks.
• Set 2 can nudge above 80% if set 1 moved clean, but do not chase a max today.
• Reps are dead stop singles within the set, reset the brace and the back on every pull.
For Time
9-7-5
Deadlifts
Box Jumps
Directly Into...
15-12-9
Deadlifts
Box Jump Overs
Time Cap: 13:00
Score = Time
Deadlift 1: 315/205lb (143/93kg)
Box 1: 30/24in
Deadlift 2: 225/155lb (102/70kg)
Box 2: 24/20in
Goals: 7:00-11:00
Stimulus: Posterior Chain / Deadlift Conditioning
RPE: 8.5/10
Primary Objective: Move the opening couplet with controlled aggression, then raise cycle speed once the load and box height drop.
Secondary Objective: Hold consistent deadlift mechanics and confident box movement as posterior chain fatigue builds.
Level 2:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 245/165lb (111/75kg)
Box 1: 24/20in
Deadlift 2: 185/125lb (84/57kg)
Box 2: 24/20in
Level 1:
9-7-5 Deadlifts and Box Step-Ups, then 15-12-9 Deadlifts and Box Step-Overs
Deadlift 1: 155/105lb (70/48kg)
Box 1: 20in
Deadlift 2: 115/75lb (52/34kg)
Box 2: 20in or lower
Masters 55+:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 225/155lb (102/70kg)
Box 1: 24/20in
Deadlift 2: 155/105lb (70/48kg)
Box 2: 20in
Competitor:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 365/245lb (165/111kg)
Box 1: 30/24in
Deadlift 2: 255/175lb (116/80kg)
Box 2: 24/20in
Hotel Gym / Travel:
12-9-7 Dual Dumbbell Deadlifts and Bench Jumps, then 15-12-9 Dual Dumbbell Deadlifts and Bench Jump Overs
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Option:
12-9-7
Deadlift 225/155lb, 102/70kg
Box Jumps 30/24in
15-12-9
Deadlift 225/155lb, 102/70kg
Box Jump Overs 24/20in
For Quality:
3 Sets:
5/5 Supine Sciatic Nerve Floss
:30 Down Dog Hold with Calf Stretch
:45 Supported Child's Pose to Thread the Needle, alternating (let the low back decompress between reps)
For Quality:
3 Sets:
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:15/:15 Copenhagen Plank
:30 Hamstring Plank or Supine Chinese Plank
General Warm-Up
2:00 Cardio Choice (Row or Bike Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
-
2 Sets (Priming the Hinge and the Legs for Heavy Pulls):
8/8 Single Leg Romanian Deadlifts @ Empty Barbell
10 Alternating Box Step-Ups
5 Box Jumps w/ step-down
Specific Barbell Prep
3 Deadlift Lift Offs @ Light Load (Focusing on Hips and Shoulders Rising Together to the knee
3 Deadlifts @ same load
-
5 Deadlifts @ 40-50%
4 Deadlifts @ 55-65%
3 Deadlifts @ 70-75%
2 Deadlifts @ 80% (First working set load)
Loading Notes
• Low volume by design, we are peaking top end strength in prep for a 3RM in two weeks.
• Set 2 can nudge above 80% if set 1 moved clean, but do not chase a max today.
• Reps are dead stop singles within the set, reset the brace and the back on every pull.
For Time
9-7-5
Deadlifts
Box Jumps
Directly Into...
15-12-9
Deadlifts
Box Jump Overs
Time Cap: 13:00
Score = Time
Deadlift 1: 315/205lb (143/93kg)
Box 1: 30/24in
Deadlift 2: 225/155lb (102/70kg)
Box 2: 24/20in
Goals: 7:00-11:00
Stimulus: Posterior Chain / Deadlift Conditioning
RPE: 8.5/10
Primary Objective: Move the opening couplet with controlled aggression, then raise cycle speed once the load and box height drop.
Secondary Objective: Hold consistent deadlift mechanics and confident box movement as posterior chain fatigue builds.
Level 2:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 245/165lb (111/75kg)
Box 1: 24/20in
Deadlift 2: 185/125lb (84/57kg)
Box 2: 24/20in
Level 1:
9-7-5 Deadlifts and Box Step-Ups, then 15-12-9 Deadlifts and Box Step-Overs
Deadlift 1: 155/105lb (70/48kg)
Box 1: 20in
Deadlift 2: 115/75lb (52/34kg)
Box 2: 20in or lower
Masters 55+:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 225/155lb (102/70kg)
Box 1: 24/20in
Deadlift 2: 155/105lb (70/48kg)
Box 2: 20in
Competitor:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 365/245lb (165/111kg)
Box 1: 30/24in
Deadlift 2: 255/175lb (116/80kg)
Box 2: 24/20in
Hotel Gym / Travel:
12-9-7 Dual Dumbbell Deadlifts and Bench Jumps, then 15-12-9 Dual Dumbbell Deadlifts and Bench Jump Overs
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Option:
12-9-7
Deadlift 225/155lb, 102/70kg
Box Jumps 30/24in
15-12-9
Deadlift 225/155lb, 102/70kg
Box Jump Overs 24/20in
For Quality:
3 Sets:
5/5 Supine Sciatic Nerve Floss
:30 Down Dog Hold with Calf Stretch
:45 Supported Child's Pose to Thread the Needle, alternating (let the low back decompress between reps)
For Quality:
3 Sets:
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:15/:15 Copenhagen Plank
:30 Hamstring Plank or Supine Chinese Plank
General Warm-Up
2:00 Cardio Choice (Row or Bike Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
-
2 Sets (Priming the Hinge and the Legs for Heavy Pulls):
8/8 Single Leg Romanian Deadlifts @ Empty Barbell
10 Alternating Box Step-Ups
5 Box Jumps w/ step-down
Specific Barbell Prep
3 Deadlift Lift Offs @ Light Load (Focusing on Hips and Shoulders Rising Together to the knee
3 Deadlifts @ same load
-
5 Deadlifts @ 40-50%
4 Deadlifts @ 55-65%
3 Deadlifts @ 70-75%
2 Deadlifts @ 80% (First working set load)
Loading Notes
• Low volume by design, we are peaking top end strength in prep for a 3RM in two weeks.
• Set 2 can nudge above 80% if set 1 moved clean, but do not chase a max today.
• Reps are dead stop singles within the set, reset the brace and the back on every pull.
For Time
9-7-5
Deadlifts
Box Jumps
Directly Into...
15-12-9
Deadlifts
Box Jump Overs
Time Cap: 13:00
Score = Time
Deadlift 1: 315/205lb (143/93kg)
Box 1: 30/24in
Deadlift 2: 225/155lb (102/70kg)
Box 2: 24/20in
Goals: 7:00-11:00
Stimulus: Posterior Chain / Deadlift Conditioning
RPE: 8.5/10
Primary Objective: Move the opening couplet with controlled aggression, then raise cycle speed once the load and box height drop.
Secondary Objective: Hold consistent deadlift mechanics and confident box movement as posterior chain fatigue builds.
Level 2:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 245/165lb (111/75kg)
Box 1: 24/20in
Deadlift 2: 185/125lb (84/57kg)
Box 2: 24/20in
Level 1:
9-7-5 Deadlifts and Box Step-Ups, then 15-12-9 Deadlifts and Box Step-Overs
Deadlift 1: 155/105lb (70/48kg)
Box 1: 20in
Deadlift 2: 115/75lb (52/34kg)
Box 2: 20in or lower
Masters 55+:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 225/155lb (102/70kg)
Box 1: 24/20in
Deadlift 2: 155/105lb (70/48kg)
Box 2: 20in
Competitor:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 365/245lb (165/111kg)
Box 1: 30/24in
Deadlift 2: 255/175lb (116/80kg)
Box 2: 24/20in
Hotel Gym / Travel:
12-9-7 Dual Dumbbell Deadlifts and Bench Jumps, then 15-12-9 Dual Dumbbell Deadlifts and Bench Jump Overs
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Option:
12-9-7
Deadlift 225/155lb, 102/70kg
Box Jumps 30/24in
15-12-9
Deadlift 225/155lb, 102/70kg
Box Jump Overs 24/20in
For Quality:
3 Sets:
5/5 Supine Sciatic Nerve Floss
:30 Down Dog Hold with Calf Stretch
:45 Supported Child's Pose to Thread the Needle, alternating (let the low back decompress between reps)
For Quality:
3 Sets:
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:15/:15 Copenhagen Plank
:30 Hamstring Plank or Supine Chinese Plank
General Warm-Up
2:00 Cardio Choice (Row or Bike Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
-
2 Sets (Priming the Hinge and the Legs for Heavy Pulls):
8/8 Single Leg Romanian Deadlifts @ Empty Barbell
10 Alternating Box Step-Ups
5 Box Jumps w/ step-down
Specific Barbell Prep
3 Deadlift Lift Offs @ Light Load (Focusing on Hips and Shoulders Rising Together to the knee
3 Deadlifts @ same load
-
5 Deadlifts @ 40-50%
4 Deadlifts @ 55-65%
3 Deadlifts @ 70-75%
2 Deadlifts @ 80% (First working set load)
Loading Notes
• Low volume by design, we are peaking top end strength in prep for a 3RM in two weeks.
• Set 2 can nudge above 80% if set 1 moved clean, but do not chase a max today.
• Reps are dead stop singles within the set, reset the brace and the back on every pull.
For Time
9-7-5
Deadlifts
Box Jumps
Directly Into...
15-12-9
Deadlifts
Box Jump Overs
Time Cap: 13:00
Score = Time
Deadlift 1: 315/205lb (143/93kg)
Box 1: 30/24in
Deadlift 2: 225/155lb (102/70kg)
Box 2: 24/20in
Goals: 7:00-11:00
Stimulus: Posterior Chain / Deadlift Conditioning
RPE: 8.5/10
Primary Objective: Move the opening couplet with controlled aggression, then raise cycle speed once the load and box height drop.
Secondary Objective: Hold consistent deadlift mechanics and confident box movement as posterior chain fatigue builds.
Level 2:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 245/165lb (111/75kg)
Box 1: 24/20in
Deadlift 2: 185/125lb (84/57kg)
Box 2: 24/20in
Level 1:
9-7-5 Deadlifts and Box Step-Ups, then 15-12-9 Deadlifts and Box Step-Overs
Deadlift 1: 155/105lb (70/48kg)
Box 1: 20in
Deadlift 2: 115/75lb (52/34kg)
Box 2: 20in or lower
Masters 55+:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 225/155lb (102/70kg)
Box 1: 24/20in
Deadlift 2: 155/105lb (70/48kg)
Box 2: 20in
Competitor:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 365/245lb (165/111kg)
Box 1: 30/24in
Deadlift 2: 255/175lb (116/80kg)
Box 2: 24/20in
Hotel Gym / Travel:
12-9-7 Dual Dumbbell Deadlifts and Bench Jumps, then 15-12-9 Dual Dumbbell Deadlifts and Bench Jump Overs
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Option:
12-9-7
Deadlift 225/155lb, 102/70kg
Box Jumps 30/24in
15-12-9
Deadlift 225/155lb, 102/70kg
Box Jump Overs 24/20in
For Quality:
3 Sets:
5/5 Supine Sciatic Nerve Floss
:30 Down Dog Hold with Calf Stretch
:45 Supported Child's Pose to Thread the Needle, alternating (let the low back decompress between reps)
For Quality:
3 Sets:
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:15/:15 Copenhagen Plank
:30 Hamstring Plank or Supine Chinese Plank
General Warm-Up
2:00 Cardio Choice (Row or Bike Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
-
2 Sets (Priming the Hinge and the Legs for Heavy Pulls):
8/8 Single Leg Romanian Deadlifts @ Empty Barbell
10 Alternating Box Step-Ups
5 Box Jumps w/ step-down
Specific Barbell Prep
3 Deadlift Lift Offs @ Light Load (Focusing on Hips and Shoulders Rising Together to the knee
3 Deadlifts @ same load
-
5 Deadlifts @ 40-50%
4 Deadlifts @ 55-65%
3 Deadlifts @ 70-75%
2 Deadlifts @ 80% (First working set load)
Loading Notes
• Low volume by design, we are peaking top end strength in prep for a 3RM in two weeks.
• Set 2 can nudge above 80% if set 1 moved clean, but do not chase a max today.
• Reps are dead stop singles within the set, reset the brace and the back on every pull.
For Time
9-7-5
Deadlifts
Box Jumps
Directly Into...
15-12-9
Deadlifts
Box Jump Overs
Time Cap: 13:00
Score = Time
Deadlift 1: 315/205lb (143/93kg)
Box 1: 30/24in
Deadlift 2: 225/155lb (102/70kg)
Box 2: 24/20in
Goals: 7:00-11:00
Stimulus: Posterior Chain / Deadlift Conditioning
RPE: 8.5/10
Primary Objective: Move the opening couplet with controlled aggression, then raise cycle speed once the load and box height drop.
Secondary Objective: Hold consistent deadlift mechanics and confident box movement as posterior chain fatigue builds.
Level 2:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 245/165lb (111/75kg)
Box 1: 24/20in
Deadlift 2: 185/125lb (84/57kg)
Box 2: 24/20in
Level 1:
9-7-5 Deadlifts and Box Step-Ups, then 15-12-9 Deadlifts and Box Step-Overs
Deadlift 1: 155/105lb (70/48kg)
Box 1: 20in
Deadlift 2: 115/75lb (52/34kg)
Box 2: 20in or lower
Masters 55+:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 225/155lb (102/70kg)
Box 1: 24/20in
Deadlift 2: 155/105lb (70/48kg)
Box 2: 20in
Competitor:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 365/245lb (165/111kg)
Box 1: 30/24in
Deadlift 2: 255/175lb (116/80kg)
Box 2: 24/20in
Hotel Gym / Travel:
12-9-7 Dual Dumbbell Deadlifts and Bench Jumps, then 15-12-9 Dual Dumbbell Deadlifts and Bench Jump Overs
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Option:
12-9-7
Deadlift 225/155lb, 102/70kg
Box Jumps 30/24in
15-12-9
Deadlift 225/155lb, 102/70kg
Box Jump Overs 24/20in
For Quality:
3 Sets:
5/5 Supine Sciatic Nerve Floss
:30 Down Dog Hold with Calf Stretch
:45 Supported Child's Pose to Thread the Needle, alternating (let the low back decompress between reps)
For Quality:
3 Sets:
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:15/:15 Copenhagen Plank
:30 Hamstring Plank or Supine Chinese Plank
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets:
:30 Jump Rope Practice (Single Unders, then Double Under Practice)
5/5 Single Arm Dumbbell Strict Press @ Light Load
8 Dual Dumbbell Deadlifts @ Light Load
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)
5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
-
4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65% (Opening set load)
Loading Notes
• Build across the four sets, the last set should be the heaviest but still clean and locked out.
• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.
• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Score = Sum Total Time
Dumbbells: 50/35lb (22.5/15kg)
Goals: :55-1:15 per set
Stimulus: Grip and Upper Body Interference
RPE: 7.5/10
Primary Objective: Unbroken movements on both stations every set.
Secondary Objective: Consistent times across all five sets.
Level 2:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 2:00 x 5 Sets
8 Dual Dumbbell Hang Clean and Jerk
75 Single Unders
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 30/20lb, (14/9kg)
Competitor:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders or 75 Single Unders or 20 Lateral Line Hops (over and back = 1)
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3 Sets
:30 second Thoracic Wall Slides (each side)
:30 second Banded Lat Distraction (each side)
:30 second Banded Tricep Stretch (each side)
1:00 second Elevated Prayer Stretch
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets:
:30 Jump Rope Practice (Single Unders, then Double Under Practice)
5/5 Single Arm Dumbbell Strict Press @ Light Load
8 Dual Dumbbell Deadlifts @ Light Load
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)
5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
-
4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65% (Opening set load)
Loading Notes
• Build across the four sets, the last set should be the heaviest but still clean and locked out.
• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.
• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Score = Sum Total Time
Dumbbells: 50/35lb (22.5/15kg)
Goals: :55-1:15 per set
Stimulus: Grip and Upper Body Interference
RPE: 7.5/10
Primary Objective: Unbroken movements on both stations every set.
Secondary Objective: Consistent times across all five sets.
Level 2:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 2:00 x 5 Sets
8 Dual Dumbbell Hang Clean and Jerk
75 Single Unders
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 30/20lb, (14/9kg)
Competitor:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders or 75 Single Unders or 20 Lateral Line Hops (over and back = 1)
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3 Sets
:30 second Thoracic Wall Slides (each side)
:30 second Banded Lat Distraction (each side)
:30 second Banded Tricep Stretch (each side)
1:00 second Elevated Prayer Stretch
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets:
:30 Jump Rope Practice (Single Unders, then Double Under Practice)
5/5 Single Arm Dumbbell Strict Press @ Light Load
8 Dual Dumbbell Deadlifts @ Light Load
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)
5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
-
4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65% (Opening set load)
Loading Notes
• Build across the four sets, the last set should be the heaviest but still clean and locked out.
• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.
• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Score = Sum Total Time
Dumbbells: 50/35lb (22.5/15kg)
Goals: :55-1:15 per set
Stimulus: Grip and Upper Body Interference
RPE: 7.5/10
Primary Objective: Unbroken movements on both stations every set.
Secondary Objective: Consistent times across all five sets.
Level 2:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 2:00 x 5 Sets
8 Dual Dumbbell Hang Clean and Jerk
75 Single Unders
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 30/20lb, (14/9kg)
Competitor:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders or 75 Single Unders or 20 Lateral Line Hops (over and back = 1)
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3 Sets
:30 second Thoracic Wall Slides (each side)
:30 second Banded Lat Distraction (each side)
:30 second Banded Tricep Stretch (each side)
1:00 second Elevated Prayer Stretch
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets:
:30 Jump Rope Practice (Single Unders, then Double Under Practice)
5/5 Single Arm Dumbbell Strict Press @ Light Load
8 Dual Dumbbell Deadlifts @ Light Load
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)
5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
-
4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65% (Opening set load)
Loading Notes
• Build across the four sets, the last set should be the heaviest but still clean and locked out.
• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.
• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Score = Sum Total Time
Dumbbells: 50/35lb (22.5/15kg)
Goals: :55-1:15 per set
Stimulus: Grip and Upper Body Interference
RPE: 7.5/10
Primary Objective: Unbroken movements on both stations every set.
Secondary Objective: Consistent times across all five sets.
Level 2:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 2:00 x 5 Sets
8 Dual Dumbbell Hang Clean and Jerk
75 Single Unders
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 30/20lb, (14/9kg)
Competitor:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders or 75 Single Unders or 20 Lateral Line Hops (over and back = 1)
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3 Sets
:30 second Thoracic Wall Slides (each side)
:30 second Banded Lat Distraction (each side)
:30 second Banded Tricep Stretch (each side)
1:00 second Elevated Prayer Stretch
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets:
:30 Jump Rope Practice (Single Unders, then Double Under Practice)
5/5 Single Arm Dumbbell Strict Press @ Light Load
8 Dual Dumbbell Deadlifts @ Light Load
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)
5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
-
4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65% (Opening set load)
Loading Notes
• Build across the four sets, the last set should be the heaviest but still clean and locked out.
• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.
• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Score = Sum Total Time
Dumbbells: 50/35lb (22.5/15kg)
Goals: :55-1:15 per set
Stimulus: Grip and Upper Body Interference
RPE: 7.5/10
Primary Objective: Unbroken movements on both stations every set.
Secondary Objective: Consistent times across all five sets.
Level 2:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 2:00 x 5 Sets
8 Dual Dumbbell Hang Clean and Jerk
75 Single Unders
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 30/20lb, (14/9kg)
Competitor:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders or 75 Single Unders or 20 Lateral Line Hops (over and back = 1)
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3 Sets
:30 second Thoracic Wall Slides (each side)
:30 second Banded Lat Distraction (each side)
:30 second Banded Tricep Stretch (each side)
1:00 second Elevated Prayer Stretch
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets:
:30 Jump Rope Practice (Single Unders, then Double Under Practice)
5/5 Single Arm Dumbbell Strict Press @ Light Load
8 Dual Dumbbell Deadlifts @ Light Load
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)
5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
-
4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65% (Opening set load)
Loading Notes
• Build across the four sets, the last set should be the heaviest but still clean and locked out.
• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.
• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Score = Sum Total Time
Dumbbells: 50/35lb (22.5/15kg)
Goals: :55-1:15 per set
Stimulus: Grip and Upper Body Interference
RPE: 7.5/10
Primary Objective: Unbroken movements on both stations every set.
Secondary Objective: Consistent times across all five sets.
Level 2:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 2:00 x 5 Sets
8 Dual Dumbbell Hang Clean and Jerk
75 Single Unders
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 30/20lb, (14/9kg)
Competitor:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders or 75 Single Unders or 20 Lateral Line Hops (over and back = 1)
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3 Sets
:30 second Thoracic Wall Slides (each side)
:30 second Banded Lat Distraction (each side)
:30 second Banded Tricep Stretch (each side)
1:00 second Elevated Prayer Stretch
