CrossFit – Mon, Jul 6
General Warm-Up
10/10 Hand to Hand Wrist Circles
10 Alternating Arm Swings
10 Back Slaps
:30/:30 Samson Stretch
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2 x
:30 Jump Rope
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Upright Row
5 Up-Downs
Specific Prep
10 Behind the Neck Elbow Punch Throughs
5 Behind the Neck Strict Press
5 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
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Add Loads
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2 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
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Add Loads
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3 Sets, Building to Starting Weight
1-2 Push Press
1-2 Push Jerk
2 Push Press + 3 Push Jerks
Start at 80% of Push Press 1RM and build to a heavy for the day across all five sets.)
Athletes complete two push press reps first, each with a fully locked-out finish, then move directly into three push jerks. On the push jerk, the catch must be received with stable locked out elbows and feet, and athletes should recover the footwork fully before the next rep.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Push Press (no jerk), working at moderate loads and focusing on the dip, drive, and overhead lockout position across all five sets.
Hotel Gym / Travel: Every 2:00 x 5 Sets, 4 Single Arm Dumbbell Push Press + 6 Single Arm Dumbbell Push Jerk (per arm), working at challenging loads across
2 Sets at Working Loads:
36 Double Unders or 60 Single Unders
6 Alternating Dumbbell Snatches (focus on cycling rhythm and relaxed grip at lockout)
4 Lateral Burpees over Dumbbell (steady athletic pace)
Rest as needed between sets.
Use this to confirm dumbbell load and round pacing strategy before “Loosely Defined” begins.
For Time:
8 Rounds
36 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1 x 50/35lb, (22.5/15kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Grip and Upper Body Interference
RPE: 8/10
Primary Objective: Maintain unbroken sets across all three movements in every round, keeping the rope, the dumbbell, and the burpees continuous from start to finish.
Secondary Objective: Manage transitions and keep each round under 1:30, protecting the rhythm between movements rather than standing between stations.
Level 2:
8 Rounds
24 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1×35/25lb, (15/12kg)
Level 1:
8 Rounds
50 Single Unders
10 Alternating Dumbbell Hang Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1×25/15lb, (12/7kg)
Masters 55+:
8 Rounds
24 Double Unders or 50 Single Unders
12 Alternating Dumbbell Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1×35/25lb, (15/12kg)
Competitor:
8 Rounds
36 Unbroken Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1×70/50lb (32/22.5kg)
Hotel Gym / Travel:
8 Rounds
36 Double Unders or 54 Single Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1×50/35lb (22.5/15kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge (slow, controlled)
:30/:30 Elevated Active Pigeon Pose
For Quality:
3 Sets:
12/12 Side Lying Dumbbell External Rotations
8 Weighted Maltese Raises (2-3 sec Controlled Eccentric)
:30 Ring Plank (External Rotation of the Shoulder / Straight Elbows)
