CrossFit - Sun, Jul 5 – CrossFit Sacrifice

01JAN, 1900

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CrossFit – Sun, Jul 5

Warm-Up Flow

General Warm-Up

1:00 Cardio Choice

10 Cat Cows

10 Alternating Scorpion Stretch

8 Thoracic Extensions over Bench

10 Glute Bridges

10 Banded Pull-Aparts

10 Tempo Kettlebell Deadlifts (slow and controlled)

8 Push-Up to Down Dog

:20/:20 Half Kneeling Hip Flexor Stretch

2 x

5 Pause Deadlifts (empty bar or light load)

5 Push-Ups with Pause at Bottom

5/5 Half Kneeling Rotational Reach (bodyweight, feel the pattern)

:20 Hollow Body Hold

Specific Movement Prep

1x @ warm-up weights

3 Deadlifts (pause at knee)

5 Bench Press (light, focus on scap position)

4/4 Half Kneeling Kettlebell Rotational Chop and Lift

:20 Weighted Plank or Bodyweight Plank

Primer

2 Sets, building to working weights

3 Deadlifts

5 Bench Press

4/4 Half Kneeling Kettlebell Rotational Chop and Lift

:20 Weighted Plank

Use this to confirm loads and positions before “Colossus” begins.

Colossus (2 Rounds for reps)

EMOM for Load

32:00 EMOM

Min 1: 5 Deadlifts

Min 2: 8-10 Bench Press

Min 3: 8/8 Half Kneeling Kettlebell Rotational Chop and Lift

Min 4: :40 Weighted Plank

Deadlift: 65-70% of 1RM

Bench Press: 55-60% of 1RM

Kettlebell: 35/18lb (16/8kg)

Weighted Plank: 45/25lb (20/15kg)

Score = Load used for DL and Bench Press

Goals: Successful Quality Reps Across All 8 Rounds

Stimulus: Posterior + Push Strength / Midline Stability

RPE: 6-7/10

Primary Objective: Maintain consistent load and movement quality across all eight rounds of the EMOM, treating each minute as a focused strength set rather than a conditioning push.

Secondary Objective: Develop accessory midline strength and rotational power through the kettlebell chop and lift and weighted plank, supporting the primary barbell movements and long-term structural resilience.

[Colossus: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)

Level 2:

Deadlift: 60-65% of 1RM

Bench Press: 50-55% of 1RM

Kettlebell: 26/18lb (12/8kg)

Weighted Plank: 25/15lb (11/7kg)

Level 1:

Deadlift: 50-55% of 1RM or technique-based load

Bench Press: 45-50% of 1RM or technique-based load

Kettlebell: 26/18lb, 12/8kg

Bodyweight Plank :30

Masters 55+:

Deadlift: 60-65% of 1RM

Bench Press: 50-55% of 1RM

Kettlebell: 26/18lb (12/8kg)

Weighted Plank: 25/15lb (12/7kg) or Bodyweight Plank :30

[Colossus: Competitor & Travel] (2 Rounds for reps)

Competitor:

Deadlift: As prescribed

Bench Press: As prescribed

Kettlebell: 44/26lb (20/12kg)

Weighted Plank: 45/25lb (20/15kg)

Hotel Gym / Travel:

Min 1: 5 Dumbbell Romanian Deadlifts, heaviest available

Min 2: 8-10 Dumbbell Bench Press or Floor Press, heaviest available

Min 3: 8/8 Half Kneeling Dumbbell Rotational Chop and Lift, 25/15lb (11/7kg) or heaviest available

Min 4: :40 Weighted Plank with a dumbbell on upper back

PRVN Reset

For Quality

4 Sets:

10 Slow Scap Push Ups

10/10 Banded Shoulder External Rotations

:15/:15 Banded Clamshell Hold (Top)

:30/:30 Pigeon Pose w/ Distraction

Optional Accessories (Checkmark)

For Quality

4 Sets:

5 Ring Dips @ 31×3 Tempo

12 Weighted GHD Hip Extension

Load: Choice

Upcoming classes

CrossFitWednesday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Wed, Jul 15

Warm-Up:
General Warm-Up
200m Run

10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers

Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
10 Wall Lean March
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
Primer
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike

Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.

"Drive" (6 Rounds for reps)
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Calorie Bike in Remaining Time

Rest 2:00 Between Sets

Score = Sum Total Calories

Plate: 45lb (20kg) Bumper Plate
Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10

Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.

Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.

Workout Strategy

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Modifications / Adjustments

400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m
Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height
Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)
[Drive: Levels] (6 Rounds for reps)
Level 2:
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 13/10+ Calories per Set

Level 1:
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 10/7+ Calories per Set

Masters 55+:
300m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 12/9+ Calories per Set

Competitor:
Goal: Average 18/14+ Calories per Set, run sub 1:45 per set

Hotel Gym / Travel:
6 Sets:
3:30 AMRAP
400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Burpees to Plate (15-14-13-12-11-10)
Max Calorie on any available cardio machine in remaining time
Rest 2:00 b/t

Bad Weather Option:
Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run

Big Class Notes:
Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.
PRVN Reset
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold
6 Cat-Cow w/ 3-breath holds

Intent: Restore posterior chain length, ankle mobility, and spinal control.

Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
10 Bird Dog from Crawling
CrossFitWednesday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Wed, Jul 15

Warm-Up:
General Warm-Up
200m Run

10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers

Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
10 Wall Lean March
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
Primer
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike

Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.

"Drive" (6 Rounds for reps)
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Calorie Bike in Remaining Time

Rest 2:00 Between Sets

Score = Sum Total Calories

Plate: 45lb (20kg) Bumper Plate
Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10

Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.

Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.

Workout Strategy

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Modifications / Adjustments

400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m
Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height
Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)
[Drive: Levels] (6 Rounds for reps)
Level 2:
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 13/10+ Calories per Set

Level 1:
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 10/7+ Calories per Set

Masters 55+:
300m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 12/9+ Calories per Set

Competitor:
Goal: Average 18/14+ Calories per Set, run sub 1:45 per set

Hotel Gym / Travel:
6 Sets:
3:30 AMRAP
400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Burpees to Plate (15-14-13-12-11-10)
Max Calorie on any available cardio machine in remaining time
Rest 2:00 b/t

Bad Weather Option:
Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run

Big Class Notes:
Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.
PRVN Reset
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold
6 Cat-Cow w/ 3-breath holds

Intent: Restore posterior chain length, ankle mobility, and spinal control.

Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
10 Bird Dog from Crawling
CrossFitWednesday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Wed, Jul 15

Warm-Up:
General Warm-Up
200m Run

10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers

Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
10 Wall Lean March
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
Primer
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike

Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.

"Drive" (6 Rounds for reps)
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Calorie Bike in Remaining Time

Rest 2:00 Between Sets

Score = Sum Total Calories

Plate: 45lb (20kg) Bumper Plate
Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10

Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.

Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.

Workout Strategy

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Modifications / Adjustments

400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m
Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height
Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)
[Drive: Levels] (6 Rounds for reps)
Level 2:
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 13/10+ Calories per Set

Level 1:
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 10/7+ Calories per Set

Masters 55+:
300m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 12/9+ Calories per Set

Competitor:
Goal: Average 18/14+ Calories per Set, run sub 1:45 per set

Hotel Gym / Travel:
6 Sets:
3:30 AMRAP
400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Burpees to Plate (15-14-13-12-11-10)
Max Calorie on any available cardio machine in remaining time
Rest 2:00 b/t

Bad Weather Option:
Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run

Big Class Notes:
Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.
PRVN Reset
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold
6 Cat-Cow w/ 3-breath holds

Intent: Restore posterior chain length, ankle mobility, and spinal control.

Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
10 Bird Dog from Crawling
CrossFitWednesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Wed, Jul 15

Warm-Up:
General Warm-Up
200m Run

10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers

Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
10 Wall Lean March
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
Primer
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike

Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.

"Drive" (6 Rounds for reps)
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Calorie Bike in Remaining Time

Rest 2:00 Between Sets

Score = Sum Total Calories

Plate: 45lb (20kg) Bumper Plate
Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10

Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.

Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.

Workout Strategy

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Modifications / Adjustments

400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m
Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height
Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)
[Drive: Levels] (6 Rounds for reps)
Level 2:
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 13/10+ Calories per Set

Level 1:
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 10/7+ Calories per Set

Masters 55+:
300m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 12/9+ Calories per Set

Competitor:
Goal: Average 18/14+ Calories per Set, run sub 1:45 per set

Hotel Gym / Travel:
6 Sets:
3:30 AMRAP
400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Burpees to Plate (15-14-13-12-11-10)
Max Calorie on any available cardio machine in remaining time
Rest 2:00 b/t

Bad Weather Option:
Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run

Big Class Notes:
Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.
PRVN Reset
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold
6 Cat-Cow w/ 3-breath holds

Intent: Restore posterior chain length, ankle mobility, and spinal control.

Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
10 Bird Dog from Crawling
CrossFitWednesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Wed, Jul 15

Warm-Up:
General Warm-Up
200m Run

10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers

Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
10 Wall Lean March
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
Primer
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike

Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.

"Drive" (6 Rounds for reps)
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Calorie Bike in Remaining Time

Rest 2:00 Between Sets

Score = Sum Total Calories

Plate: 45lb (20kg) Bumper Plate
Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10

Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.

Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.

Workout Strategy

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Modifications / Adjustments

400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m
Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height
Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)
[Drive: Levels] (6 Rounds for reps)
Level 2:
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 13/10+ Calories per Set

Level 1:
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 10/7+ Calories per Set

Masters 55+:
300m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 12/9+ Calories per Set

Competitor:
Goal: Average 18/14+ Calories per Set, run sub 1:45 per set

Hotel Gym / Travel:
6 Sets:
3:30 AMRAP
400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Burpees to Plate (15-14-13-12-11-10)
Max Calorie on any available cardio machine in remaining time
Rest 2:00 b/t

Bad Weather Option:
Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run

Big Class Notes:
Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.
PRVN Reset
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold
6 Cat-Cow w/ 3-breath holds

Intent: Restore posterior chain length, ankle mobility, and spinal control.

Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
10 Bird Dog from Crawling
CrossFitThursday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Thu, Jul 16

Warm-Up:
Warm-Up

General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
8 Bar Kip Swings
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)
10:00 EMOM
3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups
Workout Prep / Primer
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
-
Add Loads
-
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders

Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.
"Memento" (AMRAP - Rounds & Reps)
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders

*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.

Score = Rounds + Reps

Barbell: 115/75lb (52/34kg)
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks
[Memento: Levels] (AMRAP - Rounds & Reps)
Level 2:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders
*Increase by 2 reps each round
Barbell: 95/65lb (43/30kg)

Level 1:
7:00 AMRAP
9 Hanging Knee Raises
5* Hang Power Clean and Push Jerks
75 Single Unders
*Increase by 2 reps each round
Barbell: 45/35lb, (20/15kg)

Masters 55+:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Barbell: 75/55lb (34/25kg)

Competitor:
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase by 2 reps each round
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
7:00 AMRAP
11 Toes to Bar or Hanging Knee Raises
5* Dumbbell Power Clean and Push Jerks
55 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
3 Sets
8 x Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Notes:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
Optional Accessories (Checkmark)
For Quality:
4 Sets:
15 Tall Kneeling Straight Arm Banded Lat Pull Down
10 Dual Dumbbell Zottman Curl
CrossFitThursday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Thu, Jul 16

Warm-Up:
Warm-Up

General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
8 Bar Kip Swings
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)
10:00 EMOM
3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups
Workout Prep / Primer
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
-
Add Loads
-
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders

Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.
"Memento" (AMRAP - Rounds & Reps)
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders

*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.

Score = Rounds + Reps

Barbell: 115/75lb (52/34kg)
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks
[Memento: Levels] (AMRAP - Rounds & Reps)
Level 2:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders
*Increase by 2 reps each round
Barbell: 95/65lb (43/30kg)

Level 1:
7:00 AMRAP
9 Hanging Knee Raises
5* Hang Power Clean and Push Jerks
75 Single Unders
*Increase by 2 reps each round
Barbell: 45/35lb, (20/15kg)

Masters 55+:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Barbell: 75/55lb (34/25kg)

Competitor:
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase by 2 reps each round
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
7:00 AMRAP
11 Toes to Bar or Hanging Knee Raises
5* Dumbbell Power Clean and Push Jerks
55 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
3 Sets
8 x Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Notes:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
Optional Accessories (Checkmark)
For Quality:
4 Sets:
15 Tall Kneeling Straight Arm Banded Lat Pull Down
10 Dual Dumbbell Zottman Curl
CrossFitThursday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Thu, Jul 16

Warm-Up:
Warm-Up

General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
8 Bar Kip Swings
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)
10:00 EMOM
3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups
Workout Prep / Primer
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
-
Add Loads
-
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders

Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.
"Memento" (AMRAP - Rounds & Reps)
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders

*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.

Score = Rounds + Reps

Barbell: 115/75lb (52/34kg)
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks
[Memento: Levels] (AMRAP - Rounds & Reps)
Level 2:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders
*Increase by 2 reps each round
Barbell: 95/65lb (43/30kg)

Level 1:
7:00 AMRAP
9 Hanging Knee Raises
5* Hang Power Clean and Push Jerks
75 Single Unders
*Increase by 2 reps each round
Barbell: 45/35lb, (20/15kg)

Masters 55+:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Barbell: 75/55lb (34/25kg)

Competitor:
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase by 2 reps each round
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
7:00 AMRAP
11 Toes to Bar or Hanging Knee Raises
5* Dumbbell Power Clean and Push Jerks
55 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
3 Sets
8 x Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Notes:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
Optional Accessories (Checkmark)
For Quality:
4 Sets:
15 Tall Kneeling Straight Arm Banded Lat Pull Down
10 Dual Dumbbell Zottman Curl
CrossFitThursday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Thu, Jul 16

Warm-Up:
Warm-Up

General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
8 Bar Kip Swings
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)
10:00 EMOM
3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups
Workout Prep / Primer
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
-
Add Loads
-
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders

Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.
"Memento" (AMRAP - Rounds & Reps)
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders

*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.

Score = Rounds + Reps

Barbell: 115/75lb (52/34kg)
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks
[Memento: Levels] (AMRAP - Rounds & Reps)
Level 2:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders
*Increase by 2 reps each round
Barbell: 95/65lb (43/30kg)

Level 1:
7:00 AMRAP
9 Hanging Knee Raises
5* Hang Power Clean and Push Jerks
75 Single Unders
*Increase by 2 reps each round
Barbell: 45/35lb, (20/15kg)

Masters 55+:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Barbell: 75/55lb (34/25kg)

Competitor:
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase by 2 reps each round
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
7:00 AMRAP
11 Toes to Bar or Hanging Knee Raises
5* Dumbbell Power Clean and Push Jerks
55 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
3 Sets
8 x Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Notes:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
Optional Accessories (Checkmark)
For Quality:
4 Sets:
15 Tall Kneeling Straight Arm Banded Lat Pull Down
10 Dual Dumbbell Zottman Curl
CrossFitThursday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Thu, Jul 16

Warm-Up:
Warm-Up

General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
8 Bar Kip Swings
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)
10:00 EMOM
3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups
Workout Prep / Primer
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
-
Add Loads
-
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders

Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.
"Memento" (AMRAP - Rounds & Reps)
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders

*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.

Score = Rounds + Reps

Barbell: 115/75lb (52/34kg)
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks
[Memento: Levels] (AMRAP - Rounds & Reps)
Level 2:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders
*Increase by 2 reps each round
Barbell: 95/65lb (43/30kg)

Level 1:
7:00 AMRAP
9 Hanging Knee Raises
5* Hang Power Clean and Push Jerks
75 Single Unders
*Increase by 2 reps each round
Barbell: 45/35lb, (20/15kg)

Masters 55+:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Barbell: 75/55lb (34/25kg)

Competitor:
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase by 2 reps each round
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
7:00 AMRAP
11 Toes to Bar or Hanging Knee Raises
5* Dumbbell Power Clean and Push Jerks
55 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
3 Sets
8 x Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Notes:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
Optional Accessories (Checkmark)
For Quality:
4 Sets:
15 Tall Kneeling Straight Arm Banded Lat Pull Down
10 Dual Dumbbell Zottman Curl
CrossFitThursday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Thu, Jul 16

Warm-Up:
Warm-Up

General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
8 Bar Kip Swings
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)
10:00 EMOM
3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups
Workout Prep / Primer
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
-
Add Loads
-
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders

Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.
"Memento" (AMRAP - Rounds & Reps)
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders

*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.

Score = Rounds + Reps

Barbell: 115/75lb (52/34kg)
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks
[Memento: Levels] (AMRAP - Rounds & Reps)
Level 2:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders
*Increase by 2 reps each round
Barbell: 95/65lb (43/30kg)

Level 1:
7:00 AMRAP
9 Hanging Knee Raises
5* Hang Power Clean and Push Jerks
75 Single Unders
*Increase by 2 reps each round
Barbell: 45/35lb, (20/15kg)

Masters 55+:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Barbell: 75/55lb (34/25kg)

Competitor:
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase by 2 reps each round
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
7:00 AMRAP
11 Toes to Bar or Hanging Knee Raises
5* Dumbbell Power Clean and Push Jerks
55 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
3 Sets
8 x Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Notes:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
Optional Accessories (Checkmark)
For Quality:
4 Sets:
15 Tall Kneeling Straight Arm Banded Lat Pull Down
10 Dual Dumbbell Zottman Curl
CrossFitThursday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Thu, Jul 16

Warm-Up:
Warm-Up

General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
8 Bar Kip Swings
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)
10:00 EMOM
3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups
Workout Prep / Primer
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
-
Add Loads
-
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders

Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.
"Memento" (AMRAP - Rounds & Reps)
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders

*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.

Score = Rounds + Reps

Barbell: 115/75lb (52/34kg)
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks
[Memento: Levels] (AMRAP - Rounds & Reps)
Level 2:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders
*Increase by 2 reps each round
Barbell: 95/65lb (43/30kg)

Level 1:
7:00 AMRAP
9 Hanging Knee Raises
5* Hang Power Clean and Push Jerks
75 Single Unders
*Increase by 2 reps each round
Barbell: 45/35lb, (20/15kg)

Masters 55+:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Barbell: 75/55lb (34/25kg)

Competitor:
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase by 2 reps each round
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
7:00 AMRAP
11 Toes to Bar or Hanging Knee Raises
5* Dumbbell Power Clean and Push Jerks
55 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
3 Sets
8 x Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Notes:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
Optional Accessories (Checkmark)
For Quality:
4 Sets:
15 Tall Kneeling Straight Arm Banded Lat Pull Down
10 Dual Dumbbell Zottman Curl
CrossFitFriday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Fri, Jul 17

Warm-Up:
General Warm-Up
2:00 Cardio Choice

2 x
5/5 Worlds Greatest Stretch
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
5/5 Tall Kneeling KB Halo

Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)

3-4 Sets (4 minutes)
3 Front Squats, Building to working weight

Then build to working load across 2-3 additional sets.
Front Squat (Every 1:30 x 10 Sets 3 Front Squats)
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.

Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.

Modifications:
Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.
Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats
Primer
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats

Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.
HERO WOD FRIDAY (Time)
“OMAR”
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 Ib)
25 Bar-Facing Burpees
30 Thrusters (95/65 Ib)
35 Bar-Facing Burpees

No Cap but your goal should be under 20:00 at least.
Score = Time
Goal: 11:00- 15:00
[Warrior: Levels] (Time)
Level 2:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)

Level 1:
For Time
6 Rounds:
10m Single Kettlebell Front Rack or Goblet Walking Lunges
10/7 Push-Ups or Elevated Push-Ups
15 Air Squats
Kettlebell: 1 x 35/26lb (16/12kg)

Masters 55+:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)

Competitor:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
20/15 Push-Ups
20 Air Squats
Kettlebells: 2 x 70/53lb (32/24kg)

Hotel Gym / Travel:
For Time
6 Rounds:
12 Dual Dumbbell Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Dumbbells: 2 x 50/35lb (22.5/12kg)
PRVN Reset
For Quality:
4 Sets
4 Reverse Nordic w/ :10s eccentric
:30 Seated Hip Internal + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.

Notes:
Reverse Nordic
• Tall posture, ribs stacked
• Light glute engagement
• Assist with bands if needed
Hip Internal + External Rotation
• Sit tall
• Actively pull into range
• Breathe into back of hip
Relaxed Squat
• Use rig/post
• Chest tall, hips sink
• Slow breaths
Scorpion
• Rotate through mid-back
• Smooth reps
• No forcing
Optional Accessories (Checkmark)
For Quality:
3-4 Sets:
10 Dumbbell Chest Flys
10 Dumbbell Hex Press
:20/:20 Side Star Plank
CrossFitFriday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Fri, Jul 17

Warm-Up:
General Warm-Up
2:00 Cardio Choice

2 x
5/5 Worlds Greatest Stretch
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
5/5 Tall Kneeling KB Halo

Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)

3-4 Sets (4 minutes)
3 Front Squats, Building to working weight

Then build to working load across 2-3 additional sets.
Front Squat (Every 1:30 x 10 Sets 3 Front Squats)
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.

Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.

Modifications:
Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.
Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats
Primer
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats

Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.
HERO WOD FRIDAY (Time)
“OMAR”
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 Ib)
25 Bar-Facing Burpees
30 Thrusters (95/65 Ib)
35 Bar-Facing Burpees

No Cap but your goal should be under 20:00 at least.
Score = Time
Goal: 11:00- 15:00
[Warrior: Levels] (Time)
Level 2:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)

Level 1:
For Time
6 Rounds:
10m Single Kettlebell Front Rack or Goblet Walking Lunges
10/7 Push-Ups or Elevated Push-Ups
15 Air Squats
Kettlebell: 1 x 35/26lb (16/12kg)

Masters 55+:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)

Competitor:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
20/15 Push-Ups
20 Air Squats
Kettlebells: 2 x 70/53lb (32/24kg)

Hotel Gym / Travel:
For Time
6 Rounds:
12 Dual Dumbbell Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Dumbbells: 2 x 50/35lb (22.5/12kg)
PRVN Reset
For Quality:
4 Sets
4 Reverse Nordic w/ :10s eccentric
:30 Seated Hip Internal + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.

Notes:
Reverse Nordic
• Tall posture, ribs stacked
• Light glute engagement
• Assist with bands if needed
Hip Internal + External Rotation
• Sit tall
• Actively pull into range
• Breathe into back of hip
Relaxed Squat
• Use rig/post
• Chest tall, hips sink
• Slow breaths
Scorpion
• Rotate through mid-back
• Smooth reps
• No forcing
Optional Accessories (Checkmark)
For Quality:
3-4 Sets:
10 Dumbbell Chest Flys
10 Dumbbell Hex Press
:20/:20 Side Star Plank
CrossFitFriday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Fri, Jul 17

Warm-Up:
General Warm-Up
2:00 Cardio Choice

2 x
5/5 Worlds Greatest Stretch
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
5/5 Tall Kneeling KB Halo

Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)

3-4 Sets (4 minutes)
3 Front Squats, Building to working weight

Then build to working load across 2-3 additional sets.
Front Squat (Every 1:30 x 10 Sets 3 Front Squats)
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.

Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.

Modifications:
Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.
Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats
Primer
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats

Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.
HERO WOD FRIDAY (Time)
“OMAR”
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 Ib)
25 Bar-Facing Burpees
30 Thrusters (95/65 Ib)
35 Bar-Facing Burpees

No Cap but your goal should be under 20:00 at least.
Score = Time
Goal: 11:00- 15:00
[Warrior: Levels] (Time)
Level 2:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)

Level 1:
For Time
6 Rounds:
10m Single Kettlebell Front Rack or Goblet Walking Lunges
10/7 Push-Ups or Elevated Push-Ups
15 Air Squats
Kettlebell: 1 x 35/26lb (16/12kg)

Masters 55+:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)

Competitor:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
20/15 Push-Ups
20 Air Squats
Kettlebells: 2 x 70/53lb (32/24kg)

Hotel Gym / Travel:
For Time
6 Rounds:
12 Dual Dumbbell Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Dumbbells: 2 x 50/35lb (22.5/12kg)
PRVN Reset
For Quality:
4 Sets
4 Reverse Nordic w/ :10s eccentric
:30 Seated Hip Internal + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.

Notes:
Reverse Nordic
• Tall posture, ribs stacked
• Light glute engagement
• Assist with bands if needed
Hip Internal + External Rotation
• Sit tall
• Actively pull into range
• Breathe into back of hip
Relaxed Squat
• Use rig/post
• Chest tall, hips sink
• Slow breaths
Scorpion
• Rotate through mid-back
• Smooth reps
• No forcing
Optional Accessories (Checkmark)
For Quality:
3-4 Sets:
10 Dumbbell Chest Flys
10 Dumbbell Hex Press
:20/:20 Side Star Plank
CrossFitFriday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Fri, Jul 17

Warm-Up:
General Warm-Up
2:00 Cardio Choice

2 x
5/5 Worlds Greatest Stretch
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
5/5 Tall Kneeling KB Halo

Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)

3-4 Sets (4 minutes)
3 Front Squats, Building to working weight

Then build to working load across 2-3 additional sets.
Front Squat (Every 1:30 x 10 Sets 3 Front Squats)
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.

Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.

Modifications:
Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.
Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats
Primer
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats

Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.
HERO WOD FRIDAY (Time)
“OMAR”
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 Ib)
25 Bar-Facing Burpees
30 Thrusters (95/65 Ib)
35 Bar-Facing Burpees

No Cap but your goal should be under 20:00 at least.
Score = Time
Goal: 11:00- 15:00
[Warrior: Levels] (Time)
Level 2:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)

Level 1:
For Time
6 Rounds:
10m Single Kettlebell Front Rack or Goblet Walking Lunges
10/7 Push-Ups or Elevated Push-Ups
15 Air Squats
Kettlebell: 1 x 35/26lb (16/12kg)

Masters 55+:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)

Competitor:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
20/15 Push-Ups
20 Air Squats
Kettlebells: 2 x 70/53lb (32/24kg)

Hotel Gym / Travel:
For Time
6 Rounds:
12 Dual Dumbbell Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Dumbbells: 2 x 50/35lb (22.5/12kg)
PRVN Reset
For Quality:
4 Sets
4 Reverse Nordic w/ :10s eccentric
:30 Seated Hip Internal + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.

Notes:
Reverse Nordic
• Tall posture, ribs stacked
• Light glute engagement
• Assist with bands if needed
Hip Internal + External Rotation
• Sit tall
• Actively pull into range
• Breathe into back of hip
Relaxed Squat
• Use rig/post
• Chest tall, hips sink
• Slow breaths
Scorpion
• Rotate through mid-back
• Smooth reps
• No forcing
Optional Accessories (Checkmark)
For Quality:
3-4 Sets:
10 Dumbbell Chest Flys
10 Dumbbell Hex Press
:20/:20 Side Star Plank
CrossFitFriday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Fri, Jul 17

Warm-Up:
General Warm-Up
2:00 Cardio Choice

2 x
5/5 Worlds Greatest Stretch
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
5/5 Tall Kneeling KB Halo

Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)

3-4 Sets (4 minutes)
3 Front Squats, Building to working weight

Then build to working load across 2-3 additional sets.
Front Squat (Every 1:30 x 10 Sets 3 Front Squats)
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.

Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.

Modifications:
Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.
Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats
Primer
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats

Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.
HERO WOD FRIDAY (Time)
“OMAR”
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 Ib)
25 Bar-Facing Burpees
30 Thrusters (95/65 Ib)
35 Bar-Facing Burpees

No Cap but your goal should be under 20:00 at least.
Score = Time
Goal: 11:00- 15:00
[Warrior: Levels] (Time)
Level 2:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)

Level 1:
For Time
6 Rounds:
10m Single Kettlebell Front Rack or Goblet Walking Lunges
10/7 Push-Ups or Elevated Push-Ups
15 Air Squats
Kettlebell: 1 x 35/26lb (16/12kg)

Masters 55+:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)

Competitor:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
20/15 Push-Ups
20 Air Squats
Kettlebells: 2 x 70/53lb (32/24kg)

Hotel Gym / Travel:
For Time
6 Rounds:
12 Dual Dumbbell Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Dumbbells: 2 x 50/35lb (22.5/12kg)
PRVN Reset
For Quality:
4 Sets
4 Reverse Nordic w/ :10s eccentric
:30 Seated Hip Internal + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.

Notes:
Reverse Nordic
• Tall posture, ribs stacked
• Light glute engagement
• Assist with bands if needed
Hip Internal + External Rotation
• Sit tall
• Actively pull into range
• Breathe into back of hip
Relaxed Squat
• Use rig/post
• Chest tall, hips sink
• Slow breaths
Scorpion
• Rotate through mid-back
• Smooth reps
• No forcing
Optional Accessories (Checkmark)
For Quality:
3-4 Sets:
10 Dumbbell Chest Flys
10 Dumbbell Hex Press
:20/:20 Side Star Plank
CrossFitFriday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Fri, Jul 17

Warm-Up:
General Warm-Up
2:00 Cardio Choice

2 x
5/5 Worlds Greatest Stretch
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
5/5 Tall Kneeling KB Halo

Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)

3-4 Sets (4 minutes)
3 Front Squats, Building to working weight

Then build to working load across 2-3 additional sets.
Front Squat (Every 1:30 x 10 Sets 3 Front Squats)
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.

Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.

Modifications:
Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.
Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats
Primer
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats

Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.
HERO WOD FRIDAY (Time)
“OMAR”
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 Ib)
25 Bar-Facing Burpees
30 Thrusters (95/65 Ib)
35 Bar-Facing Burpees

No Cap but your goal should be under 20:00 at least.
Score = Time
Goal: 11:00- 15:00
[Warrior: Levels] (Time)
Level 2:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)

Level 1:
For Time
6 Rounds:
10m Single Kettlebell Front Rack or Goblet Walking Lunges
10/7 Push-Ups or Elevated Push-Ups
15 Air Squats
Kettlebell: 1 x 35/26lb (16/12kg)

Masters 55+:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)

Competitor:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
20/15 Push-Ups
20 Air Squats
Kettlebells: 2 x 70/53lb (32/24kg)

Hotel Gym / Travel:
For Time
6 Rounds:
12 Dual Dumbbell Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Dumbbells: 2 x 50/35lb (22.5/12kg)
PRVN Reset
For Quality:
4 Sets
4 Reverse Nordic w/ :10s eccentric
:30 Seated Hip Internal + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.

Notes:
Reverse Nordic
• Tall posture, ribs stacked
• Light glute engagement
• Assist with bands if needed
Hip Internal + External Rotation
• Sit tall
• Actively pull into range
• Breathe into back of hip
Relaxed Squat
• Use rig/post
• Chest tall, hips sink
• Slow breaths
Scorpion
• Rotate through mid-back
• Smooth reps
• No forcing
Optional Accessories (Checkmark)
For Quality:
3-4 Sets:
10 Dumbbell Chest Flys
10 Dumbbell Hex Press
:20/:20 Side Star Plank
CrossFitFriday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Fri, Jul 17

Warm-Up:
General Warm-Up
2:00 Cardio Choice

2 x
5/5 Worlds Greatest Stretch
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
5/5 Tall Kneeling KB Halo

Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)

3-4 Sets (4 minutes)
3 Front Squats, Building to working weight

Then build to working load across 2-3 additional sets.
Front Squat (Every 1:30 x 10 Sets 3 Front Squats)
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.

Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.

Modifications:
Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.
Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats
Primer
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats

Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.
HERO WOD FRIDAY (Time)
“OMAR”
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 Ib)
25 Bar-Facing Burpees
30 Thrusters (95/65 Ib)
35 Bar-Facing Burpees

No Cap but your goal should be under 20:00 at least.
Score = Time
Goal: 11:00- 15:00
[Warrior: Levels] (Time)
Level 2:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)

Level 1:
For Time
6 Rounds:
10m Single Kettlebell Front Rack or Goblet Walking Lunges
10/7 Push-Ups or Elevated Push-Ups
15 Air Squats
Kettlebell: 1 x 35/26lb (16/12kg)

Masters 55+:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)

Competitor:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
20/15 Push-Ups
20 Air Squats
Kettlebells: 2 x 70/53lb (32/24kg)

Hotel Gym / Travel:
For Time
6 Rounds:
12 Dual Dumbbell Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Dumbbells: 2 x 50/35lb (22.5/12kg)
PRVN Reset
For Quality:
4 Sets
4 Reverse Nordic w/ :10s eccentric
:30 Seated Hip Internal + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.

Notes:
Reverse Nordic
• Tall posture, ribs stacked
• Light glute engagement
• Assist with bands if needed
Hip Internal + External Rotation
• Sit tall
• Actively pull into range
• Breathe into back of hip
Relaxed Squat
• Use rig/post
• Chest tall, hips sink
• Slow breaths
Scorpion
• Rotate through mid-back
• Smooth reps
• No forcing
Optional Accessories (Checkmark)
For Quality:
3-4 Sets:
10 Dumbbell Chest Flys
10 Dumbbell Hex Press
:20/:20 Side Star Plank

CrossFit – Sun, Jul 5

CrossFit – Sun, Jul 5

Upcoming classes

FREE CLASS!