CrossFit – Sun, Jun 7
General Warm-Up
2-3 Rounds
1:00 Cardio Choice
6 Walking Inchworm Push-Ups
8/8 Single Arm Dumbbell Upright Row
8/8 Single Arm Dumbbell Strict Press
:15/:15 Single Arm Dumbbell Overhead Hold
:10 Bottom of Ring Dip Hold
Perform 1 Round at Warm-Up Loads:
8/6 Calorie Echo Bike
8 Alternating Dumbbell Snatch
25ft (7.5m) Overhead Carry
8 Alternating Dumbbell Snatch
25ft (7.5m) Overhead Carry
4 Ring Dips / Banded Ring Dips / Toenail Spot Ring Dips
Perform 1 Round at Working Loads:
8/6 Calorie Echo Bike
8 Alternating Dumbbell Snatch
25ft (7.5m) Overhead Carry
8 Alternating Dumbbell Snatch
25ft (7.5m) Overhead Carry
4 Ring Dips / Banded Ring Dips / Toenail Spot Ring Dips
Use this to confirm dumbbell load, carry path, and ring dip variation before “Dalton” begins.
Every 4:00 x 5 Sets:
16/12 Calorie Echo Bike
8 Dumbbell Snatch (Right)
25ft (7.5m) Single Arm Overhead Carry (Right)
8 Dumbbell Snatch (Left)
25ft (7.5m) Single Arm Overhead Carry (Left)
12/8 Ring Dips
Dumbbell: 50/35lb, 22.5/15kg
Score = Sum Total Time
Goals: 2:15-3:00 per Set
Stimulus: Upper Body Density / Interference, Muscular Endurance
RPE: 8.5/10
Primary Objective: Move through each interval with consistent transitions and no wasted time, arriving at the ring dips with enough shoulder stability to complete the set unbroken or in no more than two quick breaks.
Secondary Objective: Maintain overhead position integrity across both the dumbbell snatch and the carry throughout all five sets, not just the first two, protecting shoulder mechanics as fatigue accumulates.
Level 2:
Every 4:00 x 5 Sets:
12/9 Calorie Echo Bike
6 Dumbbell Snatch (Right)
25ft (7.5m) Single Arm Overhead Carry (Right)
6 Dumbbell Snatch (Left)
25ft (7.5m) Single Arm Overhead Carry (Left)
8/6 Ring Dips or Banded Ring Dips
Dumbbell: 35/25lb, 15/12kg
Level 1:
Every 4:00 x 5 Sets:
10/7 Calorie Echo Bike
5 Dumbbell Snatch (Right)
25ft (7.5m) Single Arm Overhead Carry (Right)
5 Dumbbell Snatch (Left)
25ft (7.5m) Single Arm Overhead Carry (Left)
8 Banded Ring Dips / Box Dips / Bench Dips
Dumbbell: 25/15lb, 12/7kg
Masters 55+:
Every 4:00 x 5 Sets:
12/9 Calorie Echo Bike
6 Dumbbell Snatch (Right)
25ft (7.5m) Single Arm Overhead Carry (Right)
6 Dumbbell Snatch (Left)
25ft (7.5m) Single Arm Overhead Carry (Left)
8/6 Ring Dips
Dumbbell: 30/20lb, 14/9kg
Competitor:
Every 4:00 x 5 Sets:
16/12 Calorie Echo Bike
8 Dumbbell Snatch (Right)
25ft (7.5m) Single Arm Overhead Carry (Right)
8 Dumbbell Snatch (Left)
25ft (7.5m) Single Arm Overhead Carry (Left)
15/10 Strict Ring Dips
Goal: Sub 2:30 per Set. Heavier dumbbell than prescribed if mechanics allow.
Hotel Gym / Travel:
Every 4:00 x 5 Sets:
16/12 Calorie Assault Bike or 20/15 Calorie Bike Erg
8 Dumbbell Snatch (Right)
25ft (7.5m) Single Arm Overhead Carry (Right)
8 Dumbbell Snatch (Left)
25ft (7.5m) Single Arm Overhead Carry (Left)
12/8 Bar Dips
10:00 AMRAP:
10 V-Ups
:15/:15 Side Star Plank
:30 Weighted Forearm Plank
For Completion:
3 Sets
6/6 Bird Dog Row
:30 Medball Seated Leg Extension Hold
10 Seated 90-90 Rotations
8/8 Kneeling Single Leg Extensions
For the seated leg extension hold, focus on both contracting the quads stiffly and pinching the medball between your feet.
