Strength + MetCon

03NOV, 2021

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Clean Complex (5x 1+2+1 Every :90sec)

Clean(Squat or Power) & Jerk + Front Squat + Jerk

Metcon (Time)

5 Rounds for Time:

10 Power Snatch 95/65
15 Push ups
5 Toes to Bar

LvL 3: 75/55
LvL 2: 45/35 – 3 Rounds
LvL 1: 25/15 – 3 Rounds

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)

– 400m Walking Lunge

Upcoming classes

CrossFitTuesday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Tue, Jun 16

Warm-Up Flow
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer
2 Sets:
200m Run at goal pace
10/8 Calorie Row or Echo at working pace

Use this to confirm machine pacing and run rhythm before "Catch Me If You Can" begins.
"Catch Me If You Can" (2 Rounds for reps)
For Time:
Every 15:00 x 2 Sets
800m Run
40/30 Calorie Echo Bike or Row
400m Run
40/30 Calorie Row or Echo Bike
200m Run
Score = Total Time
Goal: 11:00-13:00 per set

Stimulus: Aerobic Power, Sustained Running Output
RPE: 9/10

Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.
Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.
[Catch Me If You Can: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
600m Run
30/22 Calorie Echo or Row
400m Run
30/22 Calorie Row or Echo
200m Run

Level 1:
400m Run
20/15 Calorie Echo or Row
400m Run
20/15 Calorie Row or Echo
200m Run

Masters 55+:
600m Run
25/18 Calorie Echo or Row
400m Run
25/18 Calorie Row or Echo
200m Run
[Catch Me If You Can: Competitor & Travel] (2 Rounds for reps)
Competitor:
800m Run
50/35 Calorie Echo Bike or Row
400m Run
50/35 Calorie Row or Echo Bike
200m Run

Hotel Gym / Travel:
800m Run
40 Calorie Bike or Ski
400m Run
40 Calorie Ski or Bike
200m Run
PRVN Reset
For Quality
3 Sets:
:30 Frog Pose
25ft/7.5m Duck Walk
:30/:30 Foam Roll Calves
5/5 Banded Ankle Eversions
Optional Accessories (Checkmark)
For Quality
3 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Banded Psoas March
CrossFitTuesday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Tue, Jun 16

Warm-Up Flow
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer
2 Sets:
200m Run at goal pace
10/8 Calorie Row or Echo at working pace

Use this to confirm machine pacing and run rhythm before "Catch Me If You Can" begins.
"Catch Me If You Can" (2 Rounds for reps)
For Time:
Every 15:00 x 2 Sets
800m Run
40/30 Calorie Echo Bike or Row
400m Run
40/30 Calorie Row or Echo Bike
200m Run
Score = Total Time
Goal: 11:00-13:00 per set

Stimulus: Aerobic Power, Sustained Running Output
RPE: 9/10

Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.
Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.
[Catch Me If You Can: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
600m Run
30/22 Calorie Echo or Row
400m Run
30/22 Calorie Row or Echo
200m Run

Level 1:
400m Run
20/15 Calorie Echo or Row
400m Run
20/15 Calorie Row or Echo
200m Run

Masters 55+:
600m Run
25/18 Calorie Echo or Row
400m Run
25/18 Calorie Row or Echo
200m Run
[Catch Me If You Can: Competitor & Travel] (2 Rounds for reps)
Competitor:
800m Run
50/35 Calorie Echo Bike or Row
400m Run
50/35 Calorie Row or Echo Bike
200m Run

Hotel Gym / Travel:
800m Run
40 Calorie Bike or Ski
400m Run
40 Calorie Ski or Bike
200m Run
PRVN Reset
For Quality
3 Sets:
:30 Frog Pose
25ft/7.5m Duck Walk
:30/:30 Foam Roll Calves
5/5 Banded Ankle Eversions
Optional Accessories (Checkmark)
For Quality
3 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Banded Psoas March
CrossFitTuesday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Tue, Jun 16

Warm-Up Flow
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer
2 Sets:
200m Run at goal pace
10/8 Calorie Row or Echo at working pace

Use this to confirm machine pacing and run rhythm before "Catch Me If You Can" begins.
"Catch Me If You Can" (2 Rounds for reps)
For Time:
Every 15:00 x 2 Sets
800m Run
40/30 Calorie Echo Bike or Row
400m Run
40/30 Calorie Row or Echo Bike
200m Run
Score = Total Time
Goal: 11:00-13:00 per set

Stimulus: Aerobic Power, Sustained Running Output
RPE: 9/10

Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.
Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.
[Catch Me If You Can: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
600m Run
30/22 Calorie Echo or Row
400m Run
30/22 Calorie Row or Echo
200m Run

Level 1:
400m Run
20/15 Calorie Echo or Row
400m Run
20/15 Calorie Row or Echo
200m Run

Masters 55+:
600m Run
25/18 Calorie Echo or Row
400m Run
25/18 Calorie Row or Echo
200m Run
[Catch Me If You Can: Competitor & Travel] (2 Rounds for reps)
Competitor:
800m Run
50/35 Calorie Echo Bike or Row
400m Run
50/35 Calorie Row or Echo Bike
200m Run

Hotel Gym / Travel:
800m Run
40 Calorie Bike or Ski
400m Run
40 Calorie Ski or Bike
200m Run
PRVN Reset
For Quality
3 Sets:
:30 Frog Pose
25ft/7.5m Duck Walk
:30/:30 Foam Roll Calves
5/5 Banded Ankle Eversions
Optional Accessories (Checkmark)
For Quality
3 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Banded Psoas March
CrossFitTuesday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Tue, Jun 16

Warm-Up Flow
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer
2 Sets:
200m Run at goal pace
10/8 Calorie Row or Echo at working pace

Use this to confirm machine pacing and run rhythm before "Catch Me If You Can" begins.
"Catch Me If You Can" (2 Rounds for reps)
For Time:
Every 15:00 x 2 Sets
800m Run
40/30 Calorie Echo Bike or Row
400m Run
40/30 Calorie Row or Echo Bike
200m Run
Score = Total Time
Goal: 11:00-13:00 per set

Stimulus: Aerobic Power, Sustained Running Output
RPE: 9/10

Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.
Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.
[Catch Me If You Can: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
600m Run
30/22 Calorie Echo or Row
400m Run
30/22 Calorie Row or Echo
200m Run

Level 1:
400m Run
20/15 Calorie Echo or Row
400m Run
20/15 Calorie Row or Echo
200m Run

Masters 55+:
600m Run
25/18 Calorie Echo or Row
400m Run
25/18 Calorie Row or Echo
200m Run
[Catch Me If You Can: Competitor & Travel] (2 Rounds for reps)
Competitor:
800m Run
50/35 Calorie Echo Bike or Row
400m Run
50/35 Calorie Row or Echo Bike
200m Run

Hotel Gym / Travel:
800m Run
40 Calorie Bike or Ski
400m Run
40 Calorie Ski or Bike
200m Run
PRVN Reset
For Quality
3 Sets:
:30 Frog Pose
25ft/7.5m Duck Walk
:30/:30 Foam Roll Calves
5/5 Banded Ankle Eversions
Optional Accessories (Checkmark)
For Quality
3 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Banded Psoas March
CrossFitTuesday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Tue, Jun 16

Warm-Up Flow
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer
2 Sets:
200m Run at goal pace
10/8 Calorie Row or Echo at working pace

Use this to confirm machine pacing and run rhythm before "Catch Me If You Can" begins.
"Catch Me If You Can" (2 Rounds for reps)
For Time:
Every 15:00 x 2 Sets
800m Run
40/30 Calorie Echo Bike or Row
400m Run
40/30 Calorie Row or Echo Bike
200m Run
Score = Total Time
Goal: 11:00-13:00 per set

Stimulus: Aerobic Power, Sustained Running Output
RPE: 9/10

Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.
Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.
[Catch Me If You Can: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
600m Run
30/22 Calorie Echo or Row
400m Run
30/22 Calorie Row or Echo
200m Run

Level 1:
400m Run
20/15 Calorie Echo or Row
400m Run
20/15 Calorie Row or Echo
200m Run

Masters 55+:
600m Run
25/18 Calorie Echo or Row
400m Run
25/18 Calorie Row or Echo
200m Run
[Catch Me If You Can: Competitor & Travel] (2 Rounds for reps)
Competitor:
800m Run
50/35 Calorie Echo Bike or Row
400m Run
50/35 Calorie Row or Echo Bike
200m Run

Hotel Gym / Travel:
800m Run
40 Calorie Bike or Ski
400m Run
40 Calorie Ski or Bike
200m Run
PRVN Reset
For Quality
3 Sets:
:30 Frog Pose
25ft/7.5m Duck Walk
:30/:30 Foam Roll Calves
5/5 Banded Ankle Eversions
Optional Accessories (Checkmark)
For Quality
3 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Banded Psoas March
CrossFitTuesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Tue, Jun 16

Warm-Up Flow
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer
2 Sets:
200m Run at goal pace
10/8 Calorie Row or Echo at working pace

Use this to confirm machine pacing and run rhythm before "Catch Me If You Can" begins.
"Catch Me If You Can" (2 Rounds for reps)
For Time:
Every 15:00 x 2 Sets
800m Run
40/30 Calorie Echo Bike or Row
400m Run
40/30 Calorie Row or Echo Bike
200m Run
Score = Total Time
Goal: 11:00-13:00 per set

Stimulus: Aerobic Power, Sustained Running Output
RPE: 9/10

Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.
Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.
[Catch Me If You Can: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
600m Run
30/22 Calorie Echo or Row
400m Run
30/22 Calorie Row or Echo
200m Run

Level 1:
400m Run
20/15 Calorie Echo or Row
400m Run
20/15 Calorie Row or Echo
200m Run

Masters 55+:
600m Run
25/18 Calorie Echo or Row
400m Run
25/18 Calorie Row or Echo
200m Run
[Catch Me If You Can: Competitor & Travel] (2 Rounds for reps)
Competitor:
800m Run
50/35 Calorie Echo Bike or Row
400m Run
50/35 Calorie Row or Echo Bike
200m Run

Hotel Gym / Travel:
800m Run
40 Calorie Bike or Ski
400m Run
40 Calorie Ski or Bike
200m Run
PRVN Reset
For Quality
3 Sets:
:30 Frog Pose
25ft/7.5m Duck Walk
:30/:30 Foam Roll Calves
5/5 Banded Ankle Eversions
Optional Accessories (Checkmark)
For Quality
3 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Banded Psoas March
CrossFitTuesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Tue, Jun 16

Warm-Up Flow
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer
2 Sets:
200m Run at goal pace
10/8 Calorie Row or Echo at working pace

Use this to confirm machine pacing and run rhythm before "Catch Me If You Can" begins.
"Catch Me If You Can" (2 Rounds for reps)
For Time:
Every 15:00 x 2 Sets
800m Run
40/30 Calorie Echo Bike or Row
400m Run
40/30 Calorie Row or Echo Bike
200m Run
Score = Total Time
Goal: 11:00-13:00 per set

Stimulus: Aerobic Power, Sustained Running Output
RPE: 9/10

Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.
Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.
[Catch Me If You Can: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
600m Run
30/22 Calorie Echo or Row
400m Run
30/22 Calorie Row or Echo
200m Run

Level 1:
400m Run
20/15 Calorie Echo or Row
400m Run
20/15 Calorie Row or Echo
200m Run

Masters 55+:
600m Run
25/18 Calorie Echo or Row
400m Run
25/18 Calorie Row or Echo
200m Run
[Catch Me If You Can: Competitor & Travel] (2 Rounds for reps)
Competitor:
800m Run
50/35 Calorie Echo Bike or Row
400m Run
50/35 Calorie Row or Echo Bike
200m Run

Hotel Gym / Travel:
800m Run
40 Calorie Bike or Ski
400m Run
40 Calorie Ski or Bike
200m Run
PRVN Reset
For Quality
3 Sets:
:30 Frog Pose
25ft/7.5m Duck Walk
:30/:30 Foam Roll Calves
5/5 Banded Ankle Eversions
Optional Accessories (Checkmark)
For Quality
3 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Banded Psoas March
CrossFitWednesday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Wed, Jun 17

Warm-Up Flow
General Warm-Up
1:30 Cardio Choice
20 Lateral Line Hops
10 Banded Pass Throughs
15 Banded Pull-Aparts
5/5 Active Scorpion Stretch
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
5/5 Dumbbell Windmills
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees

Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Power Snatch (Every 1:30 x 8 Sets 3 Reps Starting at 60% and increasing to a 3RM for the day.)
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.

Primer
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders

Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
"Dream Within a Dream" (8 Rounds for reps)
For Time
Every 2:00 x 8 Sets

Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells

Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders

Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)

Stimulus: Muscular Endurance and Stamina
RPE: 8/10

Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
[Dream Within a Dream: Level 2, Level 1, & Masters 55+] (8 Rounds for reps)
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg

Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg

Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
[Dream Within a Dream: Competitor & Travel] (8 Rounds for reps)
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg

Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
PRVN Reset
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
15 Barbell Hip Thrust, Moderate
15 GHD Reverse Hyperextension

*:02 Eccentric on each Barbell Hip Thrust Rep
CrossFitWednesday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Wed, Jun 17

Warm-Up Flow
General Warm-Up
1:30 Cardio Choice
20 Lateral Line Hops
10 Banded Pass Throughs
15 Banded Pull-Aparts
5/5 Active Scorpion Stretch
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
5/5 Dumbbell Windmills
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees

Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Power Snatch (Every 1:30 x 8 Sets 3 Reps Starting at 60% and increasing to a 3RM for the day.)
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.

Primer
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders

Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
"Dream Within a Dream" (8 Rounds for reps)
For Time
Every 2:00 x 8 Sets

Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells

Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders

Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)

Stimulus: Muscular Endurance and Stamina
RPE: 8/10

Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
[Dream Within a Dream: Level 2, Level 1, & Masters 55+] (8 Rounds for reps)
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg

Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg

Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
[Dream Within a Dream: Competitor & Travel] (8 Rounds for reps)
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg

Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
PRVN Reset
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
15 Barbell Hip Thrust, Moderate
15 GHD Reverse Hyperextension

*:02 Eccentric on each Barbell Hip Thrust Rep
CrossFitWednesday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Wed, Jun 17

Warm-Up Flow
General Warm-Up
1:30 Cardio Choice
20 Lateral Line Hops
10 Banded Pass Throughs
15 Banded Pull-Aparts
5/5 Active Scorpion Stretch
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
5/5 Dumbbell Windmills
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees

Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Power Snatch (Every 1:30 x 8 Sets 3 Reps Starting at 60% and increasing to a 3RM for the day.)
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.

Primer
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders

Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
"Dream Within a Dream" (8 Rounds for reps)
For Time
Every 2:00 x 8 Sets

Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells

Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders

Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)

Stimulus: Muscular Endurance and Stamina
RPE: 8/10

Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
[Dream Within a Dream: Level 2, Level 1, & Masters 55+] (8 Rounds for reps)
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg

Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg

Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
[Dream Within a Dream: Competitor & Travel] (8 Rounds for reps)
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg

Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
PRVN Reset
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
15 Barbell Hip Thrust, Moderate
15 GHD Reverse Hyperextension

*:02 Eccentric on each Barbell Hip Thrust Rep
CrossFitWednesday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Wed, Jun 17

Warm-Up Flow
General Warm-Up
1:30 Cardio Choice
20 Lateral Line Hops
10 Banded Pass Throughs
15 Banded Pull-Aparts
5/5 Active Scorpion Stretch
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
5/5 Dumbbell Windmills
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees

Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Power Snatch (Every 1:30 x 8 Sets 3 Reps Starting at 60% and increasing to a 3RM for the day.)
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.

Primer
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders

Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
"Dream Within a Dream" (8 Rounds for reps)
For Time
Every 2:00 x 8 Sets

Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells

Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders

Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)

Stimulus: Muscular Endurance and Stamina
RPE: 8/10

Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
[Dream Within a Dream: Level 2, Level 1, & Masters 55+] (8 Rounds for reps)
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg

Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg

Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
[Dream Within a Dream: Competitor & Travel] (8 Rounds for reps)
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg

Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
PRVN Reset
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
15 Barbell Hip Thrust, Moderate
15 GHD Reverse Hyperextension

*:02 Eccentric on each Barbell Hip Thrust Rep
CrossFitWednesday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Wed, Jun 17

Warm-Up Flow
General Warm-Up
1:30 Cardio Choice
20 Lateral Line Hops
10 Banded Pass Throughs
15 Banded Pull-Aparts
5/5 Active Scorpion Stretch
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
5/5 Dumbbell Windmills
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees

Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Power Snatch (Every 1:30 x 8 Sets 3 Reps Starting at 60% and increasing to a 3RM for the day.)
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.

Primer
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders

Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
"Dream Within a Dream" (8 Rounds for reps)
For Time
Every 2:00 x 8 Sets

Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells

Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders

Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)

Stimulus: Muscular Endurance and Stamina
RPE: 8/10

Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
[Dream Within a Dream: Level 2, Level 1, & Masters 55+] (8 Rounds for reps)
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg

Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg

Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
[Dream Within a Dream: Competitor & Travel] (8 Rounds for reps)
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg

Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
PRVN Reset
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
15 Barbell Hip Thrust, Moderate
15 GHD Reverse Hyperextension

*:02 Eccentric on each Barbell Hip Thrust Rep
CrossFitWednesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Wed, Jun 17

Warm-Up Flow
General Warm-Up
1:30 Cardio Choice
20 Lateral Line Hops
10 Banded Pass Throughs
15 Banded Pull-Aparts
5/5 Active Scorpion Stretch
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
5/5 Dumbbell Windmills
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees

Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Power Snatch (Every 1:30 x 8 Sets 3 Reps Starting at 60% and increasing to a 3RM for the day.)
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.

Primer
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders

Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
"Dream Within a Dream" (8 Rounds for reps)
For Time
Every 2:00 x 8 Sets

Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells

Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders

Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)

Stimulus: Muscular Endurance and Stamina
RPE: 8/10

Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
[Dream Within a Dream: Level 2, Level 1, & Masters 55+] (8 Rounds for reps)
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg

Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg

Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
[Dream Within a Dream: Competitor & Travel] (8 Rounds for reps)
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg

Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
PRVN Reset
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
15 Barbell Hip Thrust, Moderate
15 GHD Reverse Hyperextension

*:02 Eccentric on each Barbell Hip Thrust Rep
CrossFitWednesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Wed, Jun 17

Warm-Up Flow
General Warm-Up
1:30 Cardio Choice
20 Lateral Line Hops
10 Banded Pass Throughs
15 Banded Pull-Aparts
5/5 Active Scorpion Stretch
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
5/5 Dumbbell Windmills
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees

Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Power Snatch (Every 1:30 x 8 Sets 3 Reps Starting at 60% and increasing to a 3RM for the day.)
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.

Primer
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders

Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
"Dream Within a Dream" (8 Rounds for reps)
For Time
Every 2:00 x 8 Sets

Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells

Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders

Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)

Stimulus: Muscular Endurance and Stamina
RPE: 8/10

Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
[Dream Within a Dream: Level 2, Level 1, & Masters 55+] (8 Rounds for reps)
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg

Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg

Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
[Dream Within a Dream: Competitor & Travel] (8 Rounds for reps)
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg

Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
PRVN Reset
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
15 Barbell Hip Thrust, Moderate
15 GHD Reverse Hyperextension

*:02 Eccentric on each Barbell Hip Thrust Rep

Strength + MetCon

Strength + MetCon

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