CrossFit – Mon, Aug 31
General Warm-Up
1:30 Row
:15 Passive Hang + :15 Active Hang
5/5 Single Leg Crossbody Romanian Deadlift (light)
5/5 Single Arm Upright Row (light)
5/5 Single Arm Dumbbell Strict Press (light)
:10 Hollow Rock + :10 Hollow Hold
:10 Arch Rock + :10 Arch Hold
–
@ Warm-Up Loads
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Dumbbell Hang Muscle Snatch
3/3 Single Arm Dumbbell Burpee
3/3 Single Arm Dumbbell Devils Press
Specific Prep
2 x
Snatch Lift Off
Slow Pull Power Snatch
Power Snatch
4-6 Elevator Toes to Bar / Toes to Target / Alt Toes to Bar or Toes to Target (Building progression towards working modifications)
–
Then build to working load on Power Snatch and Get to Working Modification for Toes to Bar
Minute 1: 3 Power Snatch @ 70-80%
Minute 2: 10-15 Toes to Bar
% of 1RM Power Snatch)
Loading Notes
• Reps are not touch and go today; reset the bar on the floor and reestablish position on every single.
• Open around 70% and build so the final two sets land closer to 80%, with the goal of clean, repeatable speed under the bar rather than a max effort.
• Toes to bar volume is a technical choice, pick a rep number and variation you can hold across all six sets without breathing fatigue driving the set.
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
10 Lateral Burpees over the Dumbbell
Score = Sum Total Time
Dumbbell: 50/35lb (22.5/15kg)
Goals: 2:00 per set
Stimulus: Interval Conditioning / Movement Density
RPE: 8.5/10
Primary Objective: Hold ~2:00 per set across all four intervals with at least :55 of rest each round.
Secondary Objective: Keep the devil’s press moving continuously, no long stares at the dumbbell.
Level 2:
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
8 Lateral Burpees over the Dumbbell
Dumbbell: 35/25lb (15/12kg)
Level 1:
Every 3:00 x 4 Sets
9/7 Calorie Row
8 Single Arm Devils Press (4/arm)
6 Lateral Burpees over the Dumbbell
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
6 Lateral Burpees over the Dumbbell
Dumbbell: 35/25lb (15/12kg)
Competitor:
Every 3:00 x 4 Sets
15/12 Calorie Row
10 Single Arm Devils Press (5/arm)
10 Lateral Burpees over the Dumbbell
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Every 3:00 x 4 Sets
1:00 @ 8/10 Effort Bike or Treadmill
8 Single Arm Devils Press (5/arm)
8 Lateral Burpees over the Dumbbell
Dumbbell: 50/35lb (22.5/15kg)
For Quality
3 Sets:
:20 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:15/:15 Banded Clamshell Hold (Top)
For Quality
3 Sets:
:45 Weighted Forearm Plank
