CrossFit – Mon, Sep 28
2:00 Cardio Choice
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10 Alternating Arm Swings
10 Back Slaps
10 Behind the Neck Elbow Punch Throughs
:20 Hand to Hand Wrist Circles
:15/:15 Crossbody Lat Stretch
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2 Sets: (Priming the Legs and Shoulders for the Complex)
8 Barbell Good Mornings
6 Barbell Front Squats
8 Scapular Pull-Aparts
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2 Sets: Empty, Then Building
3 Clean Lift Offs
2 High Hang Power Cleans
2 Front Squats w/ :02 Pause in the Bottom
2 Split Jerks (Slow footwork, hold the receiving position :03)
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Power Clean + Front Squat + Split Jerk
2 x 1+1+1 @ 45-55%
2 x 1+1+1 @ 55-65%
1 x 1+1+1 @ 65-70%
For Load
Every 2:00 x 6 Sets
1 Power Clean + 1 Front Squat + 1 Split Jerk @ 70%+
Percentages are based off the 1RM of the limiter in the complex.)
Loading Notes
• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.
• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.
• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.
For Time
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Time Cap: 17:00
Score = Time
Barbell: 95/65lb (43/30kg)
Dumbbell: 50/35lb (22.5/15kg)
Goals: 13:00-16:00
Stimulus: Muscular Endurance / Upper Body Interference
RPE: 8.5/10
Primary Objective: Unbroken thrusters every round.
Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.
Level 2:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
4 Rounds
10 Thrusters
16 Alternating Dumbbell Snatch
8 Burpee Jumping Pull-Ups
Barbell: 45/35lb (20/15kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 30/20lb (14/9kg)
Competitor:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Chest to Bar Pull-Ups
Barbell: 115/75lb (52/34kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
5 Rounds
10 Dual Dumbbell Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Dumbbells: 35/25lb (15/12kg)
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Child’s Pose with Lat Reach (nasal breathing, long exhale through the armpit)
8/8 Supine Overhead Dowel Pullover with Ribs Down (slow, exhale at the end range)
:30/:30 Couch Stretch (squeeze the glute, breathe into the front of the hip)
10 x 90/90 Hip Switch w/Forward Fold
For Quality:
3 Sets:
10/10 Single Arm Strict Press
12 Weighted GHD Hip Extensions
Choice on Loads
