CrossFit – Wed, Sep 2
General Warm-Up
2:00 Cardio Choice
–
:20 Back Slaps
:20 Alternating Arm Swings
:20 Down Dog Toe Touches
–
2 Sets (Priming the Pull and Front Rack):
5 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Prep
3 Clean Lift Offs @ empty barbell (Focusing on Lat Engagement, Bar Path)
3 High Hang Power Cleans @ empty barbell (Focusing on Fast Elbows)
2 Front Squat
1 Hang Power Clean
3 Step Up to Box Height, then 3 Box Jumps
–
3-4 Sets: light loads then building to working loads
1 Power Clean + 2 Front Squats + 1 Power Clean (Rehearse touch and go rhythm before loading)
14:00 EMOM
Minute 1: 1 Power Clean + 2 Front Squats + 1 Power Clean
Minute 2: 3 Seated Box Jumps to High Box)
Loading Notes
• Work at 70-80% of the 1RM Power Clean across the complex; open at the low end and build only if the reps stay touch and go.
• Reps are meant to be touch and go today, the bar moves from Power Clean into Front Squats and back into a touch and go Power Clean.
• Seated Box Jumps build to a high box height while maintaining safety; add height only when the athlete lands tall and in control.
AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift
Station 2: Strict Pull-Up
Station 3: Box Jump
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
Barbell: 225/155lb (102/70kg)
Box: 24/20in
Goals: 110-150 Reps
Stimulus: Grip Endurance / Pulling Stamina
RPE: 8/10
Primary Objective: Accumulate reps at a repeatable pace, targeting around 20 per minute on the Deadlift and Box Jump.
Secondary Objective: Keep Strict Pull-Up sets short and frequent so grip survives all three rounds.
Workout Strategy
• The Deadlift leads every round and sets the tone; pick a set size you can repeat, something like 8-10 then quick singles or small sets, and never grind to failure.
• Target roughly 20 Deadlifts and 20 Box Jumps per minute, which puts you near 45-50 reps at each of those stations for the day.
• Strict Pull-Ups are the widest spread; top athletes will get near 20 in the minute, most will land in the 8-12 range, so break into 3-5 rep sets early rather than burning out on the first attempt.
• The :30 rest is real rest, hands off the bar and breathe.
• As the intervals shorten to :45 and :30, that is the window to push output; the shorter the clock, the higher the rate.
Level 2:
Same format
Barbell: 185/125lb (84/57kg)
Box: 24/20in
Level 1:
Same format
Barbell: 60% of 1RM
Squat Jumps or Plate Jumps
Ring Rows or Banded Strict Pull-Ups
Masters 55+:
Same format
Barbell: 155/105lb (70/47kg)
Box: 20in across or Lower Height Plate Jumps
Strict Pull-Ups or Banded Strict Pull-Ups
Competitor:
Same format
Barbell: 275/185lb (125/84kg)
Box: 30/24in
Hotel Gym / Travel:
Same format
Dumbbell Deadlifts: 50/35lb (22.5/15kg)
Strict Pull-Ups or Bent Over Dumbbell Rows: 50/35lb (22.5/15kg)
Box Jumps or Bench Jumps to available height
For Quality
3 Sets:
10-12 Dual Dumbbell Hammer Curls
8-10 Glute Ham Raises
:30 Weighted Sorenson Hold
