Thirsty for Fitness Thursday

09FEB, 2022

Strict Press (Weight)

Complete a set every 2:00. Add weight each set if feeling good and using proper form. Less reps than last week so try to get a little heavier

Set 1 – 3 Strict Press
Set 2 – 3 Strict Press
Set 3 – 3 Strict Press

Into…

Push Press (Weight)

Set 4 – 4 Push Press
Set 5 – 4 Push Press
Set 6 – 4 Push Press

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP
2 Wall Walks
20 Alternating Dumbbell Snatches (50/35)
20 Single Arm Russian DB Swings (50/35)

Upcoming classes

CrossFitSunday, 8:00 am - 9:00 amSunday Funday at Home WOD!
CrossFit - Sun, Sep 27

Warm-Up:
General Warm-Up
1:30 Cardio Choice (Row Ideally)
-
10 Banded Pull-Aparts
:20/:20 Crossbody Lat Stretch
10 Down Dog to Up Dog
8 Inchworm Push-Ups
16 Bear Plank Shoulder Taps
:15 Dead-Hang + :15 Active Hang
10 Alternating Arm Swings
-
2 Sets:
10 Banded Good Mornings
8 Scapular Pull-Ups
10 Hollow Rocks
8/8 Single Arm Dumbbell Bent Over Row @ Light Load (Priming the Lats and Grip for Rope Climbs)

Specific Prep
3/3 Single Arm Rope Rows
3 Pull to Stands
3 Rope Foot Clamps and Stand
-
1-2 Rope Climbs @ Half Height or working modification for the day
-
2-3 Sets: Starting Light then working to working loads
6-8 Supine Grip Bent Over Barbell Row (Flat back, hips still, drive the bar to the belly)
6-8 Dual Dumbbell Hammer Curls @ Warm-Up Loads
-
Use to confirm barbell load, dumbbell loads, and the rope climb variation before the first working set.
Rope Climb + Supine Grip Bent Over Barbell Row + Dual Dumbbell Hammer Curls (Checkmark)
Every 4:00 x 4 Sets
3/2 Rope Climbs
12 Supine Grip Bent Over Barbell Row
18 Dual Dumbbell Hammer Curls

Suggested Loads
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 30/20lb (14/9kg)
• Loads are suggested, not prescribed; pick weights that keep all 12 rows strict and all 18 curls in two sets or fewer on the final round.
• Rope climbs come first while grip is fresh, get up and down under control rather than racing the interval.
• Aim to finish each set around 2:30-3:00 so there is real rest before the next interval starts.
Accessory Finisher (Checkmark)
For Quality
4 Sets:
10/10 Russian Twist Medball Throw
:30 Weighted Sorenson Hold
1:00 Forearm Plank Hold
PRVN Reset
For Quality:
3 Sets:
:30/:30 Banded Lat Hang (tall spine, let the ribs drop, nasal breathing)
:30/:30 Barbell or Ball Forearm Smash (slow passes, elbow to wrist)
8/8 Supinated Wall Slides (thumb to the wall, open the biceps, exhale at end range)
:30 Puppy Dog Pose (chest heavy, long exhale)
25ft/7.5m Quadruped Crawl (easy tempo, load the hands, unload the head)

Move slow here. The rope and the rows took the lats, forearms and elbows, so we're giving length back to the front of the arm and space to the shoulder. Nothing should feel like effort; if you're gripping, back off and breathe.
CrossFitMonday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Mon, Sep 28

Warm-Up:
2:00 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Behind the Neck Elbow Punch Throughs
:20 Hand to Hand Wrist Circles
10 Bootstrap Squats
5/5 World's Greatest Stretch
:15/:15 Crossbody Lat Stretch
-
2 Sets: (Priming the Legs and Shoulders for the Complex)
8 Barbell Good Mornings
6 Tall Muscle Cleans
6 Barbell Front Squats
6 Bradford Press w/Lockout
8 Scapular Pull-Aparts
-
2 Sets: Empty, Then Building
3 Clean Lift Offs
2 High Hang Power Cleans
2 Front Squats w/ :02 Pause in the Bottom
2 Split Jerks (Slow footwork, hold the receiving position :03)
-
Power Clean + Front Squat + Split Jerk
2 x 1+1+1 @ 45-55%
2 x 1+1+1 @ 55-65%
1 x 1+1+1 @ 65-70%
Clean and Jerk (Power Clean + Front Squat + Split Jerk For Load Every 2:00 x 6 Sets 1 Power Clean + 1 Front Squat + 1 Split Jerk @ 70%+ Percentages are based off the 1RM of the limiter in the complex.)
Loading Notes
• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.
• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.
• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.
"Interlocked" (Time)
For Time
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups

Time Cap: 17:00
Score = Time

Barbell: 95/65lb (43/30kg)
Dumbbell: 50/35lb (22.5/15kg)
Goals: 13:00-16:00
Stimulus: Muscular Endurance / Upper Body Interference
RPE: 8.5/10
Primary Objective: Unbroken thrusters every round.
Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.
[Interlocked:Levels] (Time)
Level 2:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 35/25lb (15/12kg)

Level 1:
4 Rounds
10 Thrusters
16 Alternating Dumbbell Snatch
8 Burpee Jumping Pull-Ups
Barbell: 45/35lb (20/15kg)
Dumbbell: 25/15lb (12/7kg)

Masters 55+:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 30/20lb (14/9kg)

Competitor:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Chest to Bar Pull-Ups
Barbell: 115/75lb (52/34kg)
Dumbbell: 50/35lb (22.5/15kg)

Hotel Gym / Travel:
5 Rounds
10 Dual Dumbbell Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Dumbbells: 35/25lb (15/12kg)
Dumbbell: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Child's Pose with Lat Reach (nasal breathing, long exhale through the armpit)
8/8 Supine Overhead Dowel Pullover with Ribs Down (slow, exhale at the end range)
:30/:30 Couch Stretch (squeeze the glute, breathe into the front of the hip)
10 x 90/90 Hip Switch w/Forward Fold
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Strict Press
15 Banded Face Pulls
12 Weighted GHD Hip Extensions
Choice on Loads
CrossFitMonday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Mon, Sep 28

Warm-Up:
2:00 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Behind the Neck Elbow Punch Throughs
:20 Hand to Hand Wrist Circles
10 Bootstrap Squats
5/5 World's Greatest Stretch
:15/:15 Crossbody Lat Stretch
-
2 Sets: (Priming the Legs and Shoulders for the Complex)
8 Barbell Good Mornings
6 Tall Muscle Cleans
6 Barbell Front Squats
6 Bradford Press w/Lockout
8 Scapular Pull-Aparts
-
2 Sets: Empty, Then Building
3 Clean Lift Offs
2 High Hang Power Cleans
2 Front Squats w/ :02 Pause in the Bottom
2 Split Jerks (Slow footwork, hold the receiving position :03)
-
Power Clean + Front Squat + Split Jerk
2 x 1+1+1 @ 45-55%
2 x 1+1+1 @ 55-65%
1 x 1+1+1 @ 65-70%
Clean and Jerk (Power Clean + Front Squat + Split Jerk For Load Every 2:00 x 6 Sets 1 Power Clean + 1 Front Squat + 1 Split Jerk @ 70%+ Percentages are based off the 1RM of the limiter in the complex.)
Loading Notes
• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.
• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.
• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.
"Interlocked" (Time)
For Time
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups

Time Cap: 17:00
Score = Time

Barbell: 95/65lb (43/30kg)
Dumbbell: 50/35lb (22.5/15kg)
Goals: 13:00-16:00
Stimulus: Muscular Endurance / Upper Body Interference
RPE: 8.5/10
Primary Objective: Unbroken thrusters every round.
Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.
[Interlocked:Levels] (Time)
Level 2:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 35/25lb (15/12kg)

Level 1:
4 Rounds
10 Thrusters
16 Alternating Dumbbell Snatch
8 Burpee Jumping Pull-Ups
Barbell: 45/35lb (20/15kg)
Dumbbell: 25/15lb (12/7kg)

Masters 55+:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 30/20lb (14/9kg)

Competitor:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Chest to Bar Pull-Ups
Barbell: 115/75lb (52/34kg)
Dumbbell: 50/35lb (22.5/15kg)

Hotel Gym / Travel:
5 Rounds
10 Dual Dumbbell Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Dumbbells: 35/25lb (15/12kg)
Dumbbell: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Child's Pose with Lat Reach (nasal breathing, long exhale through the armpit)
8/8 Supine Overhead Dowel Pullover with Ribs Down (slow, exhale at the end range)
:30/:30 Couch Stretch (squeeze the glute, breathe into the front of the hip)
10 x 90/90 Hip Switch w/Forward Fold
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Strict Press
15 Banded Face Pulls
12 Weighted GHD Hip Extensions
Choice on Loads
CrossFitMonday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Mon, Sep 28

Warm-Up:
2:00 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Behind the Neck Elbow Punch Throughs
:20 Hand to Hand Wrist Circles
10 Bootstrap Squats
5/5 World's Greatest Stretch
:15/:15 Crossbody Lat Stretch
-
2 Sets: (Priming the Legs and Shoulders for the Complex)
8 Barbell Good Mornings
6 Tall Muscle Cleans
6 Barbell Front Squats
6 Bradford Press w/Lockout
8 Scapular Pull-Aparts
-
2 Sets: Empty, Then Building
3 Clean Lift Offs
2 High Hang Power Cleans
2 Front Squats w/ :02 Pause in the Bottom
2 Split Jerks (Slow footwork, hold the receiving position :03)
-
Power Clean + Front Squat + Split Jerk
2 x 1+1+1 @ 45-55%
2 x 1+1+1 @ 55-65%
1 x 1+1+1 @ 65-70%
Clean and Jerk (Power Clean + Front Squat + Split Jerk For Load Every 2:00 x 6 Sets 1 Power Clean + 1 Front Squat + 1 Split Jerk @ 70%+ Percentages are based off the 1RM of the limiter in the complex.)
Loading Notes
• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.
• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.
• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.
"Interlocked" (Time)
For Time
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups

Time Cap: 17:00
Score = Time

Barbell: 95/65lb (43/30kg)
Dumbbell: 50/35lb (22.5/15kg)
Goals: 13:00-16:00
Stimulus: Muscular Endurance / Upper Body Interference
RPE: 8.5/10
Primary Objective: Unbroken thrusters every round.
Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.
[Interlocked:Levels] (Time)
Level 2:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 35/25lb (15/12kg)

Level 1:
4 Rounds
10 Thrusters
16 Alternating Dumbbell Snatch
8 Burpee Jumping Pull-Ups
Barbell: 45/35lb (20/15kg)
Dumbbell: 25/15lb (12/7kg)

Masters 55+:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 30/20lb (14/9kg)

Competitor:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Chest to Bar Pull-Ups
Barbell: 115/75lb (52/34kg)
Dumbbell: 50/35lb (22.5/15kg)

Hotel Gym / Travel:
5 Rounds
10 Dual Dumbbell Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Dumbbells: 35/25lb (15/12kg)
Dumbbell: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Child's Pose with Lat Reach (nasal breathing, long exhale through the armpit)
8/8 Supine Overhead Dowel Pullover with Ribs Down (slow, exhale at the end range)
:30/:30 Couch Stretch (squeeze the glute, breathe into the front of the hip)
10 x 90/90 Hip Switch w/Forward Fold
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Strict Press
15 Banded Face Pulls
12 Weighted GHD Hip Extensions
Choice on Loads
CrossFitMonday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Mon, Sep 28

Warm-Up:
2:00 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Behind the Neck Elbow Punch Throughs
:20 Hand to Hand Wrist Circles
10 Bootstrap Squats
5/5 World's Greatest Stretch
:15/:15 Crossbody Lat Stretch
-
2 Sets: (Priming the Legs and Shoulders for the Complex)
8 Barbell Good Mornings
6 Tall Muscle Cleans
6 Barbell Front Squats
6 Bradford Press w/Lockout
8 Scapular Pull-Aparts
-
2 Sets: Empty, Then Building
3 Clean Lift Offs
2 High Hang Power Cleans
2 Front Squats w/ :02 Pause in the Bottom
2 Split Jerks (Slow footwork, hold the receiving position :03)
-
Power Clean + Front Squat + Split Jerk
2 x 1+1+1 @ 45-55%
2 x 1+1+1 @ 55-65%
1 x 1+1+1 @ 65-70%
Clean and Jerk (Power Clean + Front Squat + Split Jerk For Load Every 2:00 x 6 Sets 1 Power Clean + 1 Front Squat + 1 Split Jerk @ 70%+ Percentages are based off the 1RM of the limiter in the complex.)
Loading Notes
• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.
• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.
• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.
"Interlocked" (Time)
For Time
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups

Time Cap: 17:00
Score = Time

Barbell: 95/65lb (43/30kg)
Dumbbell: 50/35lb (22.5/15kg)
Goals: 13:00-16:00
Stimulus: Muscular Endurance / Upper Body Interference
RPE: 8.5/10
Primary Objective: Unbroken thrusters every round.
Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.
[Interlocked:Levels] (Time)
Level 2:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 35/25lb (15/12kg)

Level 1:
4 Rounds
10 Thrusters
16 Alternating Dumbbell Snatch
8 Burpee Jumping Pull-Ups
Barbell: 45/35lb (20/15kg)
Dumbbell: 25/15lb (12/7kg)

Masters 55+:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 30/20lb (14/9kg)

Competitor:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Chest to Bar Pull-Ups
Barbell: 115/75lb (52/34kg)
Dumbbell: 50/35lb (22.5/15kg)

Hotel Gym / Travel:
5 Rounds
10 Dual Dumbbell Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Dumbbells: 35/25lb (15/12kg)
Dumbbell: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Child's Pose with Lat Reach (nasal breathing, long exhale through the armpit)
8/8 Supine Overhead Dowel Pullover with Ribs Down (slow, exhale at the end range)
:30/:30 Couch Stretch (squeeze the glute, breathe into the front of the hip)
10 x 90/90 Hip Switch w/Forward Fold
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Strict Press
15 Banded Face Pulls
12 Weighted GHD Hip Extensions
Choice on Loads
CrossFitMonday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Mon, Sep 28

Warm-Up:
2:00 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Behind the Neck Elbow Punch Throughs
:20 Hand to Hand Wrist Circles
10 Bootstrap Squats
5/5 World's Greatest Stretch
:15/:15 Crossbody Lat Stretch
-
2 Sets: (Priming the Legs and Shoulders for the Complex)
8 Barbell Good Mornings
6 Tall Muscle Cleans
6 Barbell Front Squats
6 Bradford Press w/Lockout
8 Scapular Pull-Aparts
-
2 Sets: Empty, Then Building
3 Clean Lift Offs
2 High Hang Power Cleans
2 Front Squats w/ :02 Pause in the Bottom
2 Split Jerks (Slow footwork, hold the receiving position :03)
-
Power Clean + Front Squat + Split Jerk
2 x 1+1+1 @ 45-55%
2 x 1+1+1 @ 55-65%
1 x 1+1+1 @ 65-70%
Clean and Jerk (Power Clean + Front Squat + Split Jerk For Load Every 2:00 x 6 Sets 1 Power Clean + 1 Front Squat + 1 Split Jerk @ 70%+ Percentages are based off the 1RM of the limiter in the complex.)
Loading Notes
• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.
• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.
• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.
"Interlocked" (Time)
For Time
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups

Time Cap: 17:00
Score = Time

Barbell: 95/65lb (43/30kg)
Dumbbell: 50/35lb (22.5/15kg)
Goals: 13:00-16:00
Stimulus: Muscular Endurance / Upper Body Interference
RPE: 8.5/10
Primary Objective: Unbroken thrusters every round.
Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.
[Interlocked:Levels] (Time)
Level 2:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 35/25lb (15/12kg)

Level 1:
4 Rounds
10 Thrusters
16 Alternating Dumbbell Snatch
8 Burpee Jumping Pull-Ups
Barbell: 45/35lb (20/15kg)
Dumbbell: 25/15lb (12/7kg)

Masters 55+:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 30/20lb (14/9kg)

Competitor:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Chest to Bar Pull-Ups
Barbell: 115/75lb (52/34kg)
Dumbbell: 50/35lb (22.5/15kg)

Hotel Gym / Travel:
5 Rounds
10 Dual Dumbbell Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Dumbbells: 35/25lb (15/12kg)
Dumbbell: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Child's Pose with Lat Reach (nasal breathing, long exhale through the armpit)
8/8 Supine Overhead Dowel Pullover with Ribs Down (slow, exhale at the end range)
:30/:30 Couch Stretch (squeeze the glute, breathe into the front of the hip)
10 x 90/90 Hip Switch w/Forward Fold
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Strict Press
15 Banded Face Pulls
12 Weighted GHD Hip Extensions
Choice on Loads
CrossFitMonday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Mon, Sep 28

Warm-Up:
2:00 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Behind the Neck Elbow Punch Throughs
:20 Hand to Hand Wrist Circles
10 Bootstrap Squats
5/5 World's Greatest Stretch
:15/:15 Crossbody Lat Stretch
-
2 Sets: (Priming the Legs and Shoulders for the Complex)
8 Barbell Good Mornings
6 Tall Muscle Cleans
6 Barbell Front Squats
6 Bradford Press w/Lockout
8 Scapular Pull-Aparts
-
2 Sets: Empty, Then Building
3 Clean Lift Offs
2 High Hang Power Cleans
2 Front Squats w/ :02 Pause in the Bottom
2 Split Jerks (Slow footwork, hold the receiving position :03)
-
Power Clean + Front Squat + Split Jerk
2 x 1+1+1 @ 45-55%
2 x 1+1+1 @ 55-65%
1 x 1+1+1 @ 65-70%
Clean and Jerk (Power Clean + Front Squat + Split Jerk For Load Every 2:00 x 6 Sets 1 Power Clean + 1 Front Squat + 1 Split Jerk @ 70%+ Percentages are based off the 1RM of the limiter in the complex.)
Loading Notes
• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.
• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.
• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.
"Interlocked" (Time)
For Time
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups

Time Cap: 17:00
Score = Time

Barbell: 95/65lb (43/30kg)
Dumbbell: 50/35lb (22.5/15kg)
Goals: 13:00-16:00
Stimulus: Muscular Endurance / Upper Body Interference
RPE: 8.5/10
Primary Objective: Unbroken thrusters every round.
Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.
[Interlocked:Levels] (Time)
Level 2:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 35/25lb (15/12kg)

Level 1:
4 Rounds
10 Thrusters
16 Alternating Dumbbell Snatch
8 Burpee Jumping Pull-Ups
Barbell: 45/35lb (20/15kg)
Dumbbell: 25/15lb (12/7kg)

Masters 55+:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 30/20lb (14/9kg)

Competitor:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Chest to Bar Pull-Ups
Barbell: 115/75lb (52/34kg)
Dumbbell: 50/35lb (22.5/15kg)

Hotel Gym / Travel:
5 Rounds
10 Dual Dumbbell Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Dumbbells: 35/25lb (15/12kg)
Dumbbell: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Child's Pose with Lat Reach (nasal breathing, long exhale through the armpit)
8/8 Supine Overhead Dowel Pullover with Ribs Down (slow, exhale at the end range)
:30/:30 Couch Stretch (squeeze the glute, breathe into the front of the hip)
10 x 90/90 Hip Switch w/Forward Fold
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Strict Press
15 Banded Face Pulls
12 Weighted GHD Hip Extensions
Choice on Loads
CrossFitTuesday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Tue, Sep 29

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Down Dog to Up Dog
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
8/8 Quadruped Thoracic Rotations
10 Banded Pull-Aparts
:20/:20 Crossbody Lat Stretch
-
2 Sets:
16 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks
:15 Wall Lean March + :15 Wall Lean Sprint

Specific Wall Walk and Toes-to-Bar Prep
2 Down Dog to Feet On Wall and Pike
2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)
1 Wall Walk to 10-20-in Target + :10 Hold
-
Hanging Build (Simple to Complex):
8 Scapular Pull-Ups
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
"Double Helix" (2 Rounds for reps)
For Time, Two Segments
0:00 - 15:00
3 Rounds
500/450m Row
5 Wall Walks
15:00 - 30:00
3 Rounds
400m Run
20 Toes to Bar

Time Cap: 14:00 / Segment
Score = Time for Each Segment

Wall Walk: 10-in Target
Goals: 8:00-11:00 per segment
Stimulus: Aerobic Gymnastics Conditioning
RPE: 8/10
Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.
Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.
[Double Helix:Levels] (2 Rounds for reps)
Level 2:
Segment 1, 3 Rounds: 500/450m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar
Wall Walk: 15-in Target

Level 1:
Segment 1, 3 Rounds: 350/300m Row, 4 Partial Wall Walks
Segment 2, 3 Rounds: 300m Run, 15 Hanging Knee Raises
Wall Walk: 30-in Target

Masters 55+:
Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar
Wall Walk: 20-in Target

Competitor:
Segment 1, 3 Rounds: 500/450m Row, 7 Wall Walks
Segment 2, 3 Rounds: 400m Run, 25 Toes to Bar
Wall Walk: 10-in Target

Hotel Gym / Travel:
Segment 1, 3 Rounds: 500/450m Row or 2:00 Machine, 5 Wall Walks or 8 Inchworm Push-Ups
Segment 2, 3 Rounds: 400m Run, 20 V-Ups or Hanging Knee Raises

Big Class Notes:
Split the class in half and run the segments in opposite order, rotating on the 15:00 mark. If wall space is limited, stagger athletes by :30 and assign wall segments before the clock starts.
PRVN Reset
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, long exhale)
:30/:30 Half Kneeling Hip Flexor Stretch with Overhead Reach
:30 Childs Pose with Lat Reach (let the ribs settle, exhale into the reach)
:30/:30 Downward Dog Calf Pedal, Slow
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:30-:45 Wall Facing Handstand Hold
:30/:30 Side Plank
15 Tall Kneeling Straight Arm Banded Lat Pull Down
CrossFitTuesday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Tue, Sep 29

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Down Dog to Up Dog
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
8/8 Quadruped Thoracic Rotations
10 Banded Pull-Aparts
:20/:20 Crossbody Lat Stretch
-
2 Sets:
16 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks
:15 Wall Lean March + :15 Wall Lean Sprint

Specific Wall Walk and Toes-to-Bar Prep
2 Down Dog to Feet On Wall and Pike
2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)
1 Wall Walk to 10-20-in Target + :10 Hold
-
Hanging Build (Simple to Complex):
8 Scapular Pull-Ups
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
"Double Helix" (2 Rounds for reps)
For Time, Two Segments
0:00 - 15:00
3 Rounds
500/450m Row
5 Wall Walks
15:00 - 30:00
3 Rounds
400m Run
20 Toes to Bar

Time Cap: 14:00 / Segment
Score = Time for Each Segment

Wall Walk: 10-in Target
Goals: 8:00-11:00 per segment
Stimulus: Aerobic Gymnastics Conditioning
RPE: 8/10
Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.
Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.
[Double Helix:Levels] (2 Rounds for reps)
Level 2:
Segment 1, 3 Rounds: 500/450m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar
Wall Walk: 15-in Target

Level 1:
Segment 1, 3 Rounds: 350/300m Row, 4 Partial Wall Walks
Segment 2, 3 Rounds: 300m Run, 15 Hanging Knee Raises
Wall Walk: 30-in Target

Masters 55+:
Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar
Wall Walk: 20-in Target

Competitor:
Segment 1, 3 Rounds: 500/450m Row, 7 Wall Walks
Segment 2, 3 Rounds: 400m Run, 25 Toes to Bar
Wall Walk: 10-in Target

Hotel Gym / Travel:
Segment 1, 3 Rounds: 500/450m Row or 2:00 Machine, 5 Wall Walks or 8 Inchworm Push-Ups
Segment 2, 3 Rounds: 400m Run, 20 V-Ups or Hanging Knee Raises

Big Class Notes:
Split the class in half and run the segments in opposite order, rotating on the 15:00 mark. If wall space is limited, stagger athletes by :30 and assign wall segments before the clock starts.
PRVN Reset
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, long exhale)
:30/:30 Half Kneeling Hip Flexor Stretch with Overhead Reach
:30 Childs Pose with Lat Reach (let the ribs settle, exhale into the reach)
:30/:30 Downward Dog Calf Pedal, Slow
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:30-:45 Wall Facing Handstand Hold
:30/:30 Side Plank
15 Tall Kneeling Straight Arm Banded Lat Pull Down
CrossFitTuesday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Tue, Sep 29

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Down Dog to Up Dog
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
8/8 Quadruped Thoracic Rotations
10 Banded Pull-Aparts
:20/:20 Crossbody Lat Stretch
-
2 Sets:
16 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks
:15 Wall Lean March + :15 Wall Lean Sprint

Specific Wall Walk and Toes-to-Bar Prep
2 Down Dog to Feet On Wall and Pike
2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)
1 Wall Walk to 10-20-in Target + :10 Hold
-
Hanging Build (Simple to Complex):
8 Scapular Pull-Ups
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
"Double Helix" (2 Rounds for reps)
For Time, Two Segments
0:00 - 15:00
3 Rounds
500/450m Row
5 Wall Walks
15:00 - 30:00
3 Rounds
400m Run
20 Toes to Bar

Time Cap: 14:00 / Segment
Score = Time for Each Segment

Wall Walk: 10-in Target
Goals: 8:00-11:00 per segment
Stimulus: Aerobic Gymnastics Conditioning
RPE: 8/10
Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.
Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.
[Double Helix:Levels] (2 Rounds for reps)
Level 2:
Segment 1, 3 Rounds: 500/450m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar
Wall Walk: 15-in Target

Level 1:
Segment 1, 3 Rounds: 350/300m Row, 4 Partial Wall Walks
Segment 2, 3 Rounds: 300m Run, 15 Hanging Knee Raises
Wall Walk: 30-in Target

Masters 55+:
Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar
Wall Walk: 20-in Target

Competitor:
Segment 1, 3 Rounds: 500/450m Row, 7 Wall Walks
Segment 2, 3 Rounds: 400m Run, 25 Toes to Bar
Wall Walk: 10-in Target

Hotel Gym / Travel:
Segment 1, 3 Rounds: 500/450m Row or 2:00 Machine, 5 Wall Walks or 8 Inchworm Push-Ups
Segment 2, 3 Rounds: 400m Run, 20 V-Ups or Hanging Knee Raises

Big Class Notes:
Split the class in half and run the segments in opposite order, rotating on the 15:00 mark. If wall space is limited, stagger athletes by :30 and assign wall segments before the clock starts.
PRVN Reset
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, long exhale)
:30/:30 Half Kneeling Hip Flexor Stretch with Overhead Reach
:30 Childs Pose with Lat Reach (let the ribs settle, exhale into the reach)
:30/:30 Downward Dog Calf Pedal, Slow
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:30-:45 Wall Facing Handstand Hold
:30/:30 Side Plank
15 Tall Kneeling Straight Arm Banded Lat Pull Down
CrossFitTuesday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Tue, Sep 29

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Down Dog to Up Dog
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
8/8 Quadruped Thoracic Rotations
10 Banded Pull-Aparts
:20/:20 Crossbody Lat Stretch
-
2 Sets:
16 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks
:15 Wall Lean March + :15 Wall Lean Sprint

Specific Wall Walk and Toes-to-Bar Prep
2 Down Dog to Feet On Wall and Pike
2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)
1 Wall Walk to 10-20-in Target + :10 Hold
-
Hanging Build (Simple to Complex):
8 Scapular Pull-Ups
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
"Double Helix" (2 Rounds for reps)
For Time, Two Segments
0:00 - 15:00
3 Rounds
500/450m Row
5 Wall Walks
15:00 - 30:00
3 Rounds
400m Run
20 Toes to Bar

Time Cap: 14:00 / Segment
Score = Time for Each Segment

Wall Walk: 10-in Target
Goals: 8:00-11:00 per segment
Stimulus: Aerobic Gymnastics Conditioning
RPE: 8/10
Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.
Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.
[Double Helix:Levels] (2 Rounds for reps)
Level 2:
Segment 1, 3 Rounds: 500/450m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar
Wall Walk: 15-in Target

Level 1:
Segment 1, 3 Rounds: 350/300m Row, 4 Partial Wall Walks
Segment 2, 3 Rounds: 300m Run, 15 Hanging Knee Raises
Wall Walk: 30-in Target

Masters 55+:
Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar
Wall Walk: 20-in Target

Competitor:
Segment 1, 3 Rounds: 500/450m Row, 7 Wall Walks
Segment 2, 3 Rounds: 400m Run, 25 Toes to Bar
Wall Walk: 10-in Target

Hotel Gym / Travel:
Segment 1, 3 Rounds: 500/450m Row or 2:00 Machine, 5 Wall Walks or 8 Inchworm Push-Ups
Segment 2, 3 Rounds: 400m Run, 20 V-Ups or Hanging Knee Raises

Big Class Notes:
Split the class in half and run the segments in opposite order, rotating on the 15:00 mark. If wall space is limited, stagger athletes by :30 and assign wall segments before the clock starts.
PRVN Reset
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, long exhale)
:30/:30 Half Kneeling Hip Flexor Stretch with Overhead Reach
:30 Childs Pose with Lat Reach (let the ribs settle, exhale into the reach)
:30/:30 Downward Dog Calf Pedal, Slow
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:30-:45 Wall Facing Handstand Hold
:30/:30 Side Plank
15 Tall Kneeling Straight Arm Banded Lat Pull Down
CrossFitTuesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Tue, Sep 29

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Down Dog to Up Dog
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
8/8 Quadruped Thoracic Rotations
10 Banded Pull-Aparts
:20/:20 Crossbody Lat Stretch
-
2 Sets:
16 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks
:15 Wall Lean March + :15 Wall Lean Sprint

Specific Wall Walk and Toes-to-Bar Prep
2 Down Dog to Feet On Wall and Pike
2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)
1 Wall Walk to 10-20-in Target + :10 Hold
-
Hanging Build (Simple to Complex):
8 Scapular Pull-Ups
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
"Double Helix" (2 Rounds for reps)
For Time, Two Segments
0:00 - 15:00
3 Rounds
500/450m Row
5 Wall Walks
15:00 - 30:00
3 Rounds
400m Run
20 Toes to Bar

Time Cap: 14:00 / Segment
Score = Time for Each Segment

Wall Walk: 10-in Target
Goals: 8:00-11:00 per segment
Stimulus: Aerobic Gymnastics Conditioning
RPE: 8/10
Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.
Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.
[Double Helix:Levels] (2 Rounds for reps)
Level 2:
Segment 1, 3 Rounds: 500/450m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar
Wall Walk: 15-in Target

Level 1:
Segment 1, 3 Rounds: 350/300m Row, 4 Partial Wall Walks
Segment 2, 3 Rounds: 300m Run, 15 Hanging Knee Raises
Wall Walk: 30-in Target

Masters 55+:
Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar
Wall Walk: 20-in Target

Competitor:
Segment 1, 3 Rounds: 500/450m Row, 7 Wall Walks
Segment 2, 3 Rounds: 400m Run, 25 Toes to Bar
Wall Walk: 10-in Target

Hotel Gym / Travel:
Segment 1, 3 Rounds: 500/450m Row or 2:00 Machine, 5 Wall Walks or 8 Inchworm Push-Ups
Segment 2, 3 Rounds: 400m Run, 20 V-Ups or Hanging Knee Raises

Big Class Notes:
Split the class in half and run the segments in opposite order, rotating on the 15:00 mark. If wall space is limited, stagger athletes by :30 and assign wall segments before the clock starts.
PRVN Reset
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, long exhale)
:30/:30 Half Kneeling Hip Flexor Stretch with Overhead Reach
:30 Childs Pose with Lat Reach (let the ribs settle, exhale into the reach)
:30/:30 Downward Dog Calf Pedal, Slow
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:30-:45 Wall Facing Handstand Hold
:30/:30 Side Plank
15 Tall Kneeling Straight Arm Banded Lat Pull Down
CrossFitTuesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Tue, Sep 29

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Down Dog to Up Dog
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
8/8 Quadruped Thoracic Rotations
10 Banded Pull-Aparts
:20/:20 Crossbody Lat Stretch
-
2 Sets:
16 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks
:15 Wall Lean March + :15 Wall Lean Sprint

Specific Wall Walk and Toes-to-Bar Prep
2 Down Dog to Feet On Wall and Pike
2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)
1 Wall Walk to 10-20-in Target + :10 Hold
-
Hanging Build (Simple to Complex):
8 Scapular Pull-Ups
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
"Double Helix" (2 Rounds for reps)
For Time, Two Segments
0:00 - 15:00
3 Rounds
500/450m Row
5 Wall Walks
15:00 - 30:00
3 Rounds
400m Run
20 Toes to Bar

Time Cap: 14:00 / Segment
Score = Time for Each Segment

Wall Walk: 10-in Target
Goals: 8:00-11:00 per segment
Stimulus: Aerobic Gymnastics Conditioning
RPE: 8/10
Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.
Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.
[Double Helix:Levels] (2 Rounds for reps)
Level 2:
Segment 1, 3 Rounds: 500/450m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar
Wall Walk: 15-in Target

Level 1:
Segment 1, 3 Rounds: 350/300m Row, 4 Partial Wall Walks
Segment 2, 3 Rounds: 300m Run, 15 Hanging Knee Raises
Wall Walk: 30-in Target

Masters 55+:
Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar
Wall Walk: 20-in Target

Competitor:
Segment 1, 3 Rounds: 500/450m Row, 7 Wall Walks
Segment 2, 3 Rounds: 400m Run, 25 Toes to Bar
Wall Walk: 10-in Target

Hotel Gym / Travel:
Segment 1, 3 Rounds: 500/450m Row or 2:00 Machine, 5 Wall Walks or 8 Inchworm Push-Ups
Segment 2, 3 Rounds: 400m Run, 20 V-Ups or Hanging Knee Raises

Big Class Notes:
Split the class in half and run the segments in opposite order, rotating on the 15:00 mark. If wall space is limited, stagger athletes by :30 and assign wall segments before the clock starts.
PRVN Reset
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, long exhale)
:30/:30 Half Kneeling Hip Flexor Stretch with Overhead Reach
:30 Childs Pose with Lat Reach (let the ribs settle, exhale into the reach)
:30/:30 Downward Dog Calf Pedal, Slow
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:30-:45 Wall Facing Handstand Hold
:30/:30 Side Plank
15 Tall Kneeling Straight Arm Banded Lat Pull Down

Thirsty for Fitness Thursday

Thirsty for Fitness Thursday

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