CrossFit – Sat, May 30
CrossFit – Sat, May 30
Saturday Community Wod (AMRAP – Rounds and Reps)
18MIN AMRAP:
12/10 Cal Row
12 Box Jump overs@24/20
12 Hang Alt Dumbbell Snatches@50/35
12 Lateral Burpee over Dumbbell
Sub Row with Bike or Ski
18MIN AMRAP:
12/10 Cal Row
12 Box Jump overs@24/20
12 Hang Alt Dumbbell Snatches@50/35
12 Lateral Burpee over Dumbbell
Sub Row with Bike or Ski
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
With a Partner:
For time.
50 Cal Row
80 Wall Ball Shots@20/14
50 Alt Box Jump overs@24/20
50 Syncro Russian Kettle Bell Swings@53/36
50 Syncro Burpees
General Warm-Up
2:00 Cardio Choice
-
2 x
:20 Dead-Hang + Active Hang
8 Scapular Pull-Ups
10 Glute Bridge Hold w/ :02 squeeze at top
-
2 x
5/5 Kettlebell Windmill, Light
:20 Hollow Hold
Specific Warm-Up and Skill Prep
2 x
6/6 Single Arm Dumbbell Z-Press, Light (Reinforcing vertical torso and full lock-out overhead)
8 Dumbbell Box Step-Overs, Light (4/4, controlled step and drive)
-
2 x
8 Dual Kettlebell Alternating Gorilla Row, Light (4/4, focus on flat back and active hinge)
8 Dual Kettlebell Deadlift, Light (Controlled descent, full hip extension at top)
:20 Plank Hold (Reinforce braced midline, no hip sag)
2 Sets:
4/4 Single Arm Dumbbell Z-Press @ starting load
6/6 Dumbbell Box Step-Overs @ starting load
5/5 Dual Kettlebell Alternating Gorilla Row @ starting load
6 Dual Kettlebell Deadlift @ starting load
:20 Plank Hold
Use this to confirm all working loads before "The Channel" begins.
30:00 EMOM (5 Rounds):
Min 1: 8/8 Single Arm Dumbbell Z-Press
Min 2: 12 Dual Dumbbell Box Step-Overs (6/6)
Min 3: 12 Dual Kettlebell Alternating Gorilla Row (5/5)
Min 4: 12 Dual Kettlebell Deadlift
Min 5: :45 Plank Hold
Min 6: Rest
Dumbbells (Z-Press): 35/25lb (15/12kg) suggested starting point
Dumbbells (Box Step-Overs): 35/25lb (15/12kg) suggested starting point
Kettlebells (Gorilla Row): 2 x 53/35lb (24/16kg) suggested starting point
Kettlebells (Deadlift): 2 x 70/53lb (32/24kg) suggested starting point
Score = Load (record working loads for each movement)
Goals: Get Big
Stimulus: Bodybuilding EMOM
RPE: 7/10
Primary Objective: Maintain consistent, high-quality reps across all five rounds on every movement; this is a quality session, not a race against the clock.
Secondary Objective: Consistent loading across with unbroken reps.
Level 2:
Dumbbells (Z-Press): 25/15lb (12/7kg) suggested starting point
Dumbbells (Box Step-Overs): 25/15lb (12/7kg) suggested starting point
Kettlebells (Gorilla Row): 2 x 35/26lb (16/12kg) suggested starting point
Kettlebells (Deadlift): 2 x 53/35lb (24/16kg) suggested starting point
Level 1:
Min 1: 6/6 Single Arm Dumbbell Seated Press
Min 2: 12 Single Dumbbell Box Step-Ups (6/6)
Min 3: 12 Single Kettlebell Row (6/6)
Min 4: 12 Dual Kettlebell or Dumbbell Romanian Deadlift
Min 5: :30 Plank Hold
Min 6: Rest
Dumbbells: 15/10lb (7/4.5kg) suggested starting point
Kettlebell: 35/26lb (16/12kg) suggested starting point
Masters 55+:
Dumbbells (Z-Press): 25/15lb (12/7kg) suggested starting point
Dumbbells (Box Step-Overs): 25/15lb (12/7kg) suggested starting point
Kettlebells (Gorilla Row): 2 x 35/26lb (16/12kg) suggested starting point
Kettlebells (Deadlift): 2 x 53/35lb (24/16kg) suggested starting point
Competitor:
Dumbbells (Z-Press): 50/35lb (22.5/15kg) suggested starting point
Dumbbells (Box Step-Overs): 50/35lb (22.5/15kg) suggested starting point
Kettlebells (Gorilla Row): 2 x 70/53lb (32/24kg) suggested starting point
Kettlebells (Deadlift): 2 x 70/53lb (32/24kg) suggested starting point
Hotel Gym / Travel:
As prescribed, Choice on KBs or DBs
For Completion:
12:00 AMRAP
5/5 Bent Knee Iron Cross Stretch w/ 2s Hold
:30 Glute Bridge Hold (Focus Belly Breathing)
8 Mini Band Front Rack to Overhead
:30/:30 Foam Roll Lats
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Incline Y-Raise, Light
12/12 Side-Lying Dumbbell External Rotation, Light
:30/:30 Paloff Press Hold
Choice on Loads.
