Manic Mondays

31OCT, 2021

Metcon (Time)

50 Double Unders
63 Kettlebell Swings 53/35
36 Pull Ups
40 Double Unders
42 KBS
24 Pull Ups
30 Double Unders
21 KBS
12 Pull Ups

LvL 3: 35/25 – Singles – Jumping Pull Ups
LvL 2: 25/18 – Singles – Ring Rows
LvL 1: 18/10 – Singles – Ring Rows

Mobility Cash Out

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

Upcoming classes

CrossFitSunday, 8:00 am - 9:00 amSunday Funday at Home WOD!
CrossFit - Sun, May 31

Warm-Up Flow (Checkmark)
General Prep
2:00 Cardio Choice
-
2 Sets:
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
20 Alternating Plank Shoulder Taps

Specific Prep
2 Sets: Empty, Then Light Loads
3 Clean Lift Off
3 Power Clean
3 Push Press
3 Front Squat
3 Thruster

Barbell Primer
Power Clean + 2 Thrusters
Rest 10 sec
Squat Clean Thruster + Thruster

Building to starting loads
Thruster (10:00 EMOM: 2 Thrusters (From the Floor) Starting at 50% of 1RM Clean and Jerk.)
Athletes can power clean the bar into the front rack and then perform 2 thrusters, or squat clean thruster + thruster the loads overhead.

Modifications:
Level 1: 10:00 EMOM, Every 1:00: 2-4 Thrusters from the rack at moderate loads across
Hotel Gym / Travel: 10:00 EMOM, Every 1:00: 4 Dumbbell Thrusters at moderate to challenging load, focusing on squat depth and full overhead extension.
Primer (Checkmark)
3 Sets:
10 Bench Press (Empty Bar)
8 Bench Press @ 40%
6 Bench Press @ 50%
10 Renegade Rows, building over 3 sets to working loads
Rest as needed between sets.

Use this to confirm Bench Press load and Renegade Row dumbbell selection before "Push It" begins.
"Push It" (5 Rounds for reps)
Every 3:00 x 5 Sets:
10 Bench Press
20 Renegade Row

Bench Press: 60% of 1RM Bench Press
Renegade Row: 2 x 50/35lb, 22.5/15kg
Score = Bench Load (add time per set in notes)
Goals: Under 2:00 per set, Unbroken Reps
Stimulus: Hypertrophy / Upper Body Push and Pull
RPE: 6/10

Primary Objective: Complete all 10 Bench Press and 20 Renegade Row reps unbroken in every set, finishing each 3:00 window with at least 1:00 of rest.
Secondary Objective: Maintain a locked, square midline on every rep of the Renegade Row across all five sets, using load selection that supports position, not just rep completion.
[Push It: Level 2, Level 1, & Masters 55+] (5 Rounds for reps)
Level 2:
Every 3:00 x 5 Sets:
10 Bench Press
20 Renegade Row
Bench Press: 60% of 1RM
Renegade Row: 2 x 35/25lb, 15/12kg

Level 1:
Every 3:00 x 5 Sets:
10 Bench Press
16 Renegade Row
Bench Press: Load that allows all 10 reps unbroken with quality mechanics
Renegade Row: Load that allows continuous, controlled reps with square hips across all 5 sets

Masters 55+:
Every 3:00 x 5 Sets:
10 Bench Press
16 Renegade Row
Bench Press: 60% of 1RM
Renegade Row: 2 x 35/25lb, 15/12kg
[Push It: Competitor & Travel] (Weight)
Competitor:
Every 3:00 x 5 Sets:
10 Bench Press
20 Renegade Row
Bench Press: 60-65% of 1RM
Renegade Row: 2 x 50/35lb, 22.5/15kg

Hotel Gym / Travel:
Every 3:00 x 5 Sets:
10 Dumbbell Bench Press
20 Renegade Row
Dumbbells: Challenging load across all sets
PRVN Reset (Checkmark)
For Completion:
3 Sets
6/6 [Single Arm Banded Chest Fly[(Single Arm Banded Chest Fly), Slow & Controlled
6/6 Banded Archer from Squat
w/ 2s Hold
8/8 Internal Rotation Leg Lift
12/12 Banded Terminal Knee Extensions
Optional Accessories (Checkmark)
For Quality:
4 Sets:
10/10 Side Lying Dumbbell External Rotations
10-12 Dumbbell Hammer Curls
:15/:15 Calf Raise Iso Push with Single Leg Lift
CrossFitMonday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Mon, Jun 1

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows

Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Front Squat (Every 3:00 x 5 Sets: 5 Front Squats Loading: 75-80% of 1RM Front Squat, same load across all five sets.)
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
Primer (Checkmark)
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups

Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
"Bodhi" (4 Rounds for reps)
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time

Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set

Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10

Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
[Bodhi: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg

Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows

Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
[Bodhi: Competitor & Travel] (4 Rounds for reps)
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach

Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
PRVN Reset (Checkmark)
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
Optional Accessories (Checkmark)
For Quality:
4 Sets:
4-6 Weighted Strict Pull-Ups
12 Goblet Cossack Squats
16 Renegade Rows
Choice on Loads
CrossFitMonday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Mon, Jun 1

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows

Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Front Squat (Every 3:00 x 5 Sets: 5 Front Squats Loading: 75-80% of 1RM Front Squat, same load across all five sets.)
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
Primer (Checkmark)
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups

Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
"Bodhi" (4 Rounds for reps)
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time

Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set

Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10

Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
[Bodhi: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg

Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows

Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
[Bodhi: Competitor & Travel] (4 Rounds for reps)
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach

Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
PRVN Reset (Checkmark)
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
Optional Accessories (Checkmark)
For Quality:
4 Sets:
4-6 Weighted Strict Pull-Ups
12 Goblet Cossack Squats
16 Renegade Rows
Choice on Loads
CrossFitMonday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Mon, Jun 1

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows

Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Front Squat (Every 3:00 x 5 Sets: 5 Front Squats Loading: 75-80% of 1RM Front Squat, same load across all five sets.)
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
Primer (Checkmark)
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups

Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
"Bodhi" (4 Rounds for reps)
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time

Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set

Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10

Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
[Bodhi: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg

Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows

Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
[Bodhi: Competitor & Travel] (4 Rounds for reps)
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach

Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
PRVN Reset (Checkmark)
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
Optional Accessories (Checkmark)
For Quality:
4 Sets:
4-6 Weighted Strict Pull-Ups
12 Goblet Cossack Squats
16 Renegade Rows
Choice on Loads
CrossFitMonday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Mon, Jun 1

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows

Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Front Squat (Every 3:00 x 5 Sets: 5 Front Squats Loading: 75-80% of 1RM Front Squat, same load across all five sets.)
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
Primer (Checkmark)
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups

Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
"Bodhi" (4 Rounds for reps)
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time

Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set

Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10

Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
[Bodhi: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg

Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows

Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
[Bodhi: Competitor & Travel] (4 Rounds for reps)
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach

Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
PRVN Reset (Checkmark)
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
Optional Accessories (Checkmark)
For Quality:
4 Sets:
4-6 Weighted Strict Pull-Ups
12 Goblet Cossack Squats
16 Renegade Rows
Choice on Loads
CrossFitMonday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Mon, Jun 1

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows

Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Front Squat (Every 3:00 x 5 Sets: 5 Front Squats Loading: 75-80% of 1RM Front Squat, same load across all five sets.)
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
Primer (Checkmark)
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups

Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
"Bodhi" (4 Rounds for reps)
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time

Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set

Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10

Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
[Bodhi: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg

Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows

Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
[Bodhi: Competitor & Travel] (4 Rounds for reps)
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach

Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
PRVN Reset (Checkmark)
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
Optional Accessories (Checkmark)
For Quality:
4 Sets:
4-6 Weighted Strict Pull-Ups
12 Goblet Cossack Squats
16 Renegade Rows
Choice on Loads
CrossFitMonday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Mon, Jun 1

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows

Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Front Squat (Every 3:00 x 5 Sets: 5 Front Squats Loading: 75-80% of 1RM Front Squat, same load across all five sets.)
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
Primer (Checkmark)
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups

Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
"Bodhi" (4 Rounds for reps)
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time

Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set

Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10

Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
[Bodhi: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg

Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows

Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
[Bodhi: Competitor & Travel] (4 Rounds for reps)
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach

Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
PRVN Reset (Checkmark)
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
Optional Accessories (Checkmark)
For Quality:
4 Sets:
4-6 Weighted Strict Pull-Ups
12 Goblet Cossack Squats
16 Renegade Rows
Choice on Loads
CrossFitMonday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Mon, Jun 1

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows

Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Front Squat (Every 3:00 x 5 Sets: 5 Front Squats Loading: 75-80% of 1RM Front Squat, same load across all five sets.)
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
Primer (Checkmark)
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups

Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
"Bodhi" (4 Rounds for reps)
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time

Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set

Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10

Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
[Bodhi: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg

Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows

Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
[Bodhi: Competitor & Travel] (4 Rounds for reps)
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach

Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
PRVN Reset (Checkmark)
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
Optional Accessories (Checkmark)
For Quality:
4 Sets:
4-6 Weighted Strict Pull-Ups
12 Goblet Cossack Squats
16 Renegade Rows
Choice on Loads

Manic Mondays

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