Strength + MetCon

18AUG, 2021

0 Comments

Split Jerk (5-5-3-3-1-1-1 Every 90sec)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

10 Front Rack Walking Lunges 95/65
200m Run
10 Overhead Walking Lunges
200m Run
10 Back Rack Walking Lunges
200m Run

LvL 3: (75/55)
LvL 2: (65/45)
LvL 1: (45/35)

Warm-up

Accessory Cash Out:
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)

– 3×10 Bench Press + ME Push Ups

Upcoming classes

CrossFitThursday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Thu, Jun 18

Warm-Up Flow
General Prep
2 x
1:00 Cardio Choice
10 Bend and Bows
10 90/90 Hip Switch + Get-Ups
10 Down Dog to Up Dog
20 Down Dog Alternating Toe Touches

Specific Prep
2 x
8 Romanian Deadlifts
6 Tall Muscle Cleans
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
Strength: Back Squat + Strict Press (2 Rounds for reps)
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1

Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
Primer
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
6 Bar Kip Swings
4 Strict Knees to Chest
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar

Use this to confirm movement modifications and KB load before "Daniels" begins.
"Daniels" (AMRAP - Rounds and Reps)
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar

Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall

Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
[Daniels: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall

Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg

Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
[Daniels: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall

Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
PRVN Reset
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
CrossFitThursday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Thu, Jun 18

Warm-Up Flow
General Prep
2 x
1:00 Cardio Choice
10 Bend and Bows
10 90/90 Hip Switch + Get-Ups
10 Down Dog to Up Dog
20 Down Dog Alternating Toe Touches

Specific Prep
2 x
8 Romanian Deadlifts
6 Tall Muscle Cleans
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
Strength: Back Squat + Strict Press (2 Rounds for reps)
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1

Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
Primer
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
6 Bar Kip Swings
4 Strict Knees to Chest
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar

Use this to confirm movement modifications and KB load before "Daniels" begins.
"Daniels" (AMRAP - Rounds and Reps)
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar

Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall

Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
[Daniels: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall

Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg

Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
[Daniels: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall

Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
PRVN Reset
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
CrossFitThursday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Thu, Jun 18

Warm-Up Flow
General Prep
2 x
1:00 Cardio Choice
10 Bend and Bows
10 90/90 Hip Switch + Get-Ups
10 Down Dog to Up Dog
20 Down Dog Alternating Toe Touches

Specific Prep
2 x
8 Romanian Deadlifts
6 Tall Muscle Cleans
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
Strength: Back Squat + Strict Press (2 Rounds for reps)
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1

Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
Primer
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
6 Bar Kip Swings
4 Strict Knees to Chest
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar

Use this to confirm movement modifications and KB load before "Daniels" begins.
"Daniels" (AMRAP - Rounds and Reps)
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar

Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall

Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
[Daniels: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall

Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg

Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
[Daniels: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall

Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
PRVN Reset
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
CrossFitThursday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Thu, Jun 18

Warm-Up Flow
General Prep
2 x
1:00 Cardio Choice
10 Bend and Bows
10 90/90 Hip Switch + Get-Ups
10 Down Dog to Up Dog
20 Down Dog Alternating Toe Touches

Specific Prep
2 x
8 Romanian Deadlifts
6 Tall Muscle Cleans
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
Strength: Back Squat + Strict Press (2 Rounds for reps)
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1

Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
Primer
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
6 Bar Kip Swings
4 Strict Knees to Chest
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar

Use this to confirm movement modifications and KB load before "Daniels" begins.
"Daniels" (AMRAP - Rounds and Reps)
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar

Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall

Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
[Daniels: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall

Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg

Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
[Daniels: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall

Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
PRVN Reset
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
CrossFitThursday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Thu, Jun 18

Warm-Up Flow
General Prep
2 x
1:00 Cardio Choice
10 Bend and Bows
10 90/90 Hip Switch + Get-Ups
10 Down Dog to Up Dog
20 Down Dog Alternating Toe Touches

Specific Prep
2 x
8 Romanian Deadlifts
6 Tall Muscle Cleans
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
Strength: Back Squat + Strict Press (2 Rounds for reps)
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1

Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
Primer
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
6 Bar Kip Swings
4 Strict Knees to Chest
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar

Use this to confirm movement modifications and KB load before "Daniels" begins.
"Daniels" (AMRAP - Rounds and Reps)
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar

Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall

Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
[Daniels: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall

Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg

Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
[Daniels: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall

Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
PRVN Reset
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
CrossFitThursday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Thu, Jun 18

Warm-Up Flow
General Prep
2 x
1:00 Cardio Choice
10 Bend and Bows
10 90/90 Hip Switch + Get-Ups
10 Down Dog to Up Dog
20 Down Dog Alternating Toe Touches

Specific Prep
2 x
8 Romanian Deadlifts
6 Tall Muscle Cleans
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
Strength: Back Squat + Strict Press (2 Rounds for reps)
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1

Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
Primer
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
6 Bar Kip Swings
4 Strict Knees to Chest
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar

Use this to confirm movement modifications and KB load before "Daniels" begins.
"Daniels" (AMRAP - Rounds and Reps)
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar

Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall

Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
[Daniels: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall

Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg

Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
[Daniels: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall

Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
PRVN Reset
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
CrossFitThursday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Thu, Jun 18

Warm-Up Flow
General Prep
2 x
1:00 Cardio Choice
10 Bend and Bows
10 90/90 Hip Switch + Get-Ups
10 Down Dog to Up Dog
20 Down Dog Alternating Toe Touches

Specific Prep
2 x
8 Romanian Deadlifts
6 Tall Muscle Cleans
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
Strength: Back Squat + Strict Press (2 Rounds for reps)
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1

Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
Primer
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
6 Bar Kip Swings
4 Strict Knees to Chest
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar

Use this to confirm movement modifications and KB load before "Daniels" begins.
"Daniels" (AMRAP - Rounds and Reps)
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar

Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall

Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
[Daniels: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall

Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg

Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
[Daniels: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall

Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
PRVN Reset
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
CrossFitFriday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Fri, Jun 19

Warm-Up Flow
General Warm-Up
2 Sets:
15 Banded Good Mornings
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge

Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows

2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
Hero Wod Friday (AMRAP - Rounds and Reps)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
Hero Wod Friday (AMRAP - Rounds and Reps)
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
[The Long Con: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
As written, push toward 5+ rounds

Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
Accessory Finisher
For Quality
3 Sets:
10/10 Single Arm Dumbbell Bent Over Row
15 Towel Kettlebell Curls
10/10 Banded Bird-Dog
PRVN Reset (Checkmark)
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
CrossFitFriday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Fri, Jun 19

Warm-Up Flow
General Warm-Up
2 Sets:
15 Banded Good Mornings
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge

Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows

2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
Hero Wod Friday (AMRAP - Rounds and Reps)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
Hero Wod Friday (AMRAP - Rounds and Reps)
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
[The Long Con: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
As written, push toward 5+ rounds

Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
Accessory Finisher
For Quality
3 Sets:
10/10 Single Arm Dumbbell Bent Over Row
15 Towel Kettlebell Curls
10/10 Banded Bird-Dog
PRVN Reset (Checkmark)
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
CrossFitFriday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Fri, Jun 19

Warm-Up Flow
General Warm-Up
2 Sets:
15 Banded Good Mornings
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge

Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows

2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
Hero Wod Friday (AMRAP - Rounds and Reps)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
Hero Wod Friday (AMRAP - Rounds and Reps)
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
[The Long Con: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
As written, push toward 5+ rounds

Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
Accessory Finisher
For Quality
3 Sets:
10/10 Single Arm Dumbbell Bent Over Row
15 Towel Kettlebell Curls
10/10 Banded Bird-Dog
PRVN Reset (Checkmark)
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
CrossFitFriday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Fri, Jun 19

Warm-Up Flow
General Warm-Up
2 Sets:
15 Banded Good Mornings
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge

Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows

2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
Hero Wod Friday (AMRAP - Rounds and Reps)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
Hero Wod Friday (AMRAP - Rounds and Reps)
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
[The Long Con: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
As written, push toward 5+ rounds

Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
Accessory Finisher
For Quality
3 Sets:
10/10 Single Arm Dumbbell Bent Over Row
15 Towel Kettlebell Curls
10/10 Banded Bird-Dog
PRVN Reset (Checkmark)
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
CrossFitFriday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Fri, Jun 19

Warm-Up Flow
General Warm-Up
2 Sets:
15 Banded Good Mornings
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge

Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows

2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
Hero Wod Friday (AMRAP - Rounds and Reps)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
Hero Wod Friday (AMRAP - Rounds and Reps)
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
[The Long Con: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
As written, push toward 5+ rounds

Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
Accessory Finisher
For Quality
3 Sets:
10/10 Single Arm Dumbbell Bent Over Row
15 Towel Kettlebell Curls
10/10 Banded Bird-Dog
PRVN Reset (Checkmark)
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
CrossFitFriday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Fri, Jun 19

Warm-Up Flow
General Warm-Up
2 Sets:
15 Banded Good Mornings
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge

Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows

2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
Hero Wod Friday (AMRAP - Rounds and Reps)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
Hero Wod Friday (AMRAP - Rounds and Reps)
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
[The Long Con: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
As written, push toward 5+ rounds

Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
Accessory Finisher
For Quality
3 Sets:
10/10 Single Arm Dumbbell Bent Over Row
15 Towel Kettlebell Curls
10/10 Banded Bird-Dog
PRVN Reset (Checkmark)
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
CrossFitFriday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Fri, Jun 19

Warm-Up Flow
General Warm-Up
2 Sets:
15 Banded Good Mornings
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge

Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows

2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
Hero Wod Friday (AMRAP - Rounds and Reps)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
Hero Wod Friday (AMRAP - Rounds and Reps)
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
[The Long Con: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
As written, push toward 5+ rounds

Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
Accessory Finisher
For Quality
3 Sets:
10/10 Single Arm Dumbbell Bent Over Row
15 Towel Kettlebell Curls
10/10 Banded Bird-Dog
PRVN Reset (Checkmark)
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction

Strength + MetCon

Strength + MetCon

Upcoming classes

FREE CLASS!