CrossFit – Tue, Sep 8
General Warm-Up
2:00 Cardio Choice
–
8 Goblet Cossack Squats w/2sec Pause on Each Rep
:20 Hand to Hand Wrist Circles
10/10 Quadruped Thoracic Rotations
5/5 Alternating CrossBody Lat Stretch
–
2 Sets
5 Up Downs
5/5 Single Arm Kettlebell Front Squats
5/5 Single Arm Kettlebell Push Press
3/3 Single Arm Kettlebell Thruster
Specific Barbell Prep
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ Empty Barbell (Focusing on Elbow Height, Bar Secure on the Shoulders)
4 Front Squats @ 40-50% + 2 Back Squats
3 Front Squats @ 55-65% + 2 Back Squats
2 Front Squats @ 70%
–
3 Back Squats @ 50-60% (Focusing on Braced Midline, Consistent Depth)
Every 2:00 x 3 Sets
3 Front Squats @ 75-80%
Directly into
Every 2:00 x 3 Sets
3 Back Squats @ 70%
Percentages are based on 1RM Front Squat and 1RM Back Squat.
This is a deload squat week in the strength cycle. We are hitting both the Front and Back Squat to reduce total leg loading while still training quality positions and strength. The Back Squat at 3×3 @ 70% is moderate, and the Front Squat at 3×3 @ 75-80% still delivers a real strength and position stimulus.
Loading Notes
• Front Squats open at 75% and build to 80% only if depth and elbow position hold.
• Back Squats stay flat at 70% across all three sets, no building today.
• Stage both loads before the block begins; the 2:00 window does not allow for plate math.
For Time
15 Single Arm Kettlebell Thrusters (Right Arm)
15 Line Facing Burpees
15 Single Arm Kettlebell Thrusters (Left Arm)
15 Line Facing Burpees
12 Single Arm Kettlebell Thrusters (Right Arm)
12 Line Facing Burpees
12 Single Arm Kettlebell Thrusters (Left Arm)
12 Line Facing Burpees
9 Single Arm Kettlebell Thrusters (Right Arm)
9 Line Facing Burpees
9 Single Arm Kettlebell Thrusters (Left Arm)
9 Line Facing Burpees
Time Cap: 12:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Goals: 7:00-11:00
Stimulus: Classic CrossFit Couplet
RPE: 9/10
Primary Objective: Finish under the 12:00 cap with no round taking longer than the one before it.
Secondary Objective: Keep Thruster sets planned, not reactive; break before the arm shuts down.
Level 2:
Same format
Kettlebell: 35/26lb (16/12kg)
Level 1:
Same format
Reduce to 12-9-6 per arm
Kettlebell: 26/18lb (12/8kg)
Masters 55+:
Same format
Kettlebell: 35/26lb (16/12kg)
Competitor:
Same format
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
Same format
Single Arm Dumbbell Thrusters: 50/35lb (22.5/15kg)
Big Class Notes:
If kettlebells are limited, pair athletes and run two heats with the second heat starting on a 3:00 delay. Judge and count for your partner.
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
1:00 x 90/90 Hip Internal + External Rotations
For Quality
3 Sets:
8/8 Short Lever Copenhagen Plank Hip Tap
16 Feet Elevated Hamstring March (10/Side)
:24 Dual Kettlebell Front Rack Wall Sit, (Choice Load)
