CrossFit - Wed, Jul 8 – CrossFit Sacrifice

Hotel Gym / Travel: Wall walks to a controlled hold, targeting 3-5 reps per set with a 2-3 second pause at the top of each rep; focus on midline tension and shoulder alignment as the primary skill outcome. Or Handstand Shoulder Taps

Primer

1 x

8 Bar Kip Swings

4 Strict Knee Raises

6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)

–

1 x

200/150m Row

8 Push-Ups or Elevated Push-Ups

4 Toes-to-Bar or Working Modification

Use this to confirm row pace, push-up standard, and toes-to-bar modification before “Pump, Pump, Pump It Up” begins.

“Pump, Pump, Pump It Up” (5 Rounds for reps)

For Time:

Every 3:00 x 5 Sets

300/250m Row

20/15 Push-Ups

10 Toes-to-Bar

Score = Sum Total Time

Goals: Sub 2:30 per set

Stimulus: Grip / Upper Interference

RPE: 8/10

Primary Objective: Complete the row in under 1:10 each set, setting up enough time to move through the push-ups and toes-to-bar without rushing.

Secondary Objective: Maintain big sets, close to unbroken, on both the push-ups and toes-to-bar across all five rounds, protecting the grip and the mechanics even as fatigue accumulates.

[Pump, Pump, Pump It Up: Level 2, Level 1, & Masters 55+] (5 Rounds for reps)

Level 2:

Every 3:00 x 5 Sets

300/250m Row

16/12 Push-Ups

10 Toes-to-Bar

Level 1:

Every 3:00 x 5 Sets

250/200m Row

15/10 Push-Ups (elevated if needed)

10 Hanging Knee Raises

Masters 55+:

Every 3:00 x 5 Sets

250/200m Row

15/10 Push-Ups

10 Toes-to-Bar

[Pump, Pump, Pump It Up: Competitor & Travel] (5 Rounds for reps)

Competitor:

Every 3:00 x 5 Sets

300/250m Row

20/15 Deficit Push-Ups (Hands on 45lb / 20kg Bumper Plates)

15 Toes-to-Bar

Hotel Gym / Travel:

Every 3:00 x 5 Sets

1:00 Cardio Choice

20/15 Push-Ups

10 Toes-to-Bar or Hanging Knee Raises

PRVN Reset

For Quality:

3-4 Rounds

8/8 Kneeling Banded Glute Kickbacks

:60 Alternating Seated Internal Rotation Hip Stretch

8 Prone Prisoner Shoulder Rotations

:30 Standing Forward Fold

Optional Accessories (Checkmark)

For Quality:

4 Sets:

10/10 Standing Landmine Rotation

:15 GHD Supine Hold

15/15 Banded Terminal Knee Extensions

Upcoming classes

CrossFitTuesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Tue, Jul 14

Warm-Up
General Warm-Up
2:00 Cardio Choice
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings

Specific Prep
3-4 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads
Strength: Sumo Deadlift + Strict Press (6 Rounds for reps)
Every 2:00 x 6 Sets, Alternating Stations

Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
3 Reps @ 100% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
2 Reps @ 105% of 5x5 Sumo Deadlift Test

Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3x10 Strict Press Test
-The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor.

-On the strict press, the starting load reflects the 3x10 test max, so each set should feel challenging from the first minute. Build meaningfully across the six working sets and let athletes hit a true daily max by the final set.

Modifications:
Level 1: Every 2:00 x 6 Sets alternating; Station 1: 6 Sumo Deadlifts at 7/10 RPE; Station 2: 8 Strict Press @ 7/10 RPE
Hotel Gym / Travel: Every 2:00 x 6 Sets alternating; Station 1: 8 Single Leg Romanian Dumbbell Deadlift per side at a challenging dumbbell load; Station 2: 8 Dumbbell Strict Press, building to a heavy 8 for the day.

Primer
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk
10 Russian Kettlebell Swings @ Working Weight
5 Box Jumps @ Working Weight

Use this to confirm kettlebell load, box height, and movement quality before "Source Code" begins.
"Source Code" (AMRAP - Rounds)
12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps

Score = Rounds Completed (4 complete rounds possible)

Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute
Stimulus: Strength EMOM
RPE: 6/10

Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.

Secondary Objective: Maintain strong hip extension on the Russian swing and a clean, controlled landing on every box jump across all four rounds.

Workout Strategy

"Source Code" is a strength-biased EMOM with low volume per station, and the goal is to execute each minute with composure and precision rather than race the clock. The wall walks set the tone each round; move deliberately, stay tight on the way up the wall and controlled on the way down, and use the remaining time in the minute to breathe and reset before the kettlebell. On the Russian swings, the load is intentionally heavy for this format, so drive hard through the hips on every rep, keep the bell at chest height, and let the glutes and hamstrings do the work. On the box jumps, take a full breath before each jump, extend the hips completely at the top.

Modifications / Adjustments
Wall Walks: Reduce to 3 reps / Inchworm to Push-Up / Pike Push-Up / Partial Wall Walk (set distance marker 10-12in from wall and reduce range)
Russian Kettlebell Swings: Reduce load before reducing reps
Box Jumps: Reduce box height / Step-Ups / Broad Jumps
[Source Code: Levels] (AMRAP - Rounds)
Level 2:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Wall Walk: 15-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in

Level 1:
12:00 EMOM
Minute 1: 2 Wall Walks or 4 Inchworm to Push-Up
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 30-in From Wall
Kettlebell: 35/26lb (16/12kg)
Box: 20in

Masters 55+:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 14 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 20-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in

Competitor:
12:00 EMOM
Minute 1: 5 Wall Walks
Minute 2: 20 Russian Kettlebell Swings
Minute 3: 10 Box Jumps
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
Hotel Gym / Travel: Source Code (Checkmark)
12:00 EMOM
Minute 1: 4 Inchworm to Push-Up + :10 Handstand Hold or Wall Facing Handstand Hold
Minute 2: 16 Single Arm Dumbbell Russian Swings (8/8)
Minute 3: 8 Bench Jump Overs
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.

Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal / External Rotation - Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range
Optional Accessories (Checkmark)
For Quality:
4 Sets:
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press
CrossFitTuesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Tue, Jul 14

Warm-Up
General Warm-Up
2:00 Cardio Choice
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings

Specific Prep
3-4 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads
Strength: Sumo Deadlift + Strict Press (6 Rounds for reps)
Every 2:00 x 6 Sets, Alternating Stations

Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
3 Reps @ 100% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
2 Reps @ 105% of 5x5 Sumo Deadlift Test

Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3x10 Strict Press Test
-The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor.

-On the strict press, the starting load reflects the 3x10 test max, so each set should feel challenging from the first minute. Build meaningfully across the six working sets and let athletes hit a true daily max by the final set.

Modifications:
Level 1: Every 2:00 x 6 Sets alternating; Station 1: 6 Sumo Deadlifts at 7/10 RPE; Station 2: 8 Strict Press @ 7/10 RPE
Hotel Gym / Travel: Every 2:00 x 6 Sets alternating; Station 1: 8 Single Leg Romanian Dumbbell Deadlift per side at a challenging dumbbell load; Station 2: 8 Dumbbell Strict Press, building to a heavy 8 for the day.

Primer
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk
10 Russian Kettlebell Swings @ Working Weight
5 Box Jumps @ Working Weight

Use this to confirm kettlebell load, box height, and movement quality before "Source Code" begins.
"Source Code" (AMRAP - Rounds)
12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps

Score = Rounds Completed (4 complete rounds possible)

Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute
Stimulus: Strength EMOM
RPE: 6/10

Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.

Secondary Objective: Maintain strong hip extension on the Russian swing and a clean, controlled landing on every box jump across all four rounds.

Workout Strategy

"Source Code" is a strength-biased EMOM with low volume per station, and the goal is to execute each minute with composure and precision rather than race the clock. The wall walks set the tone each round; move deliberately, stay tight on the way up the wall and controlled on the way down, and use the remaining time in the minute to breathe and reset before the kettlebell. On the Russian swings, the load is intentionally heavy for this format, so drive hard through the hips on every rep, keep the bell at chest height, and let the glutes and hamstrings do the work. On the box jumps, take a full breath before each jump, extend the hips completely at the top.

Modifications / Adjustments
Wall Walks: Reduce to 3 reps / Inchworm to Push-Up / Pike Push-Up / Partial Wall Walk (set distance marker 10-12in from wall and reduce range)
Russian Kettlebell Swings: Reduce load before reducing reps
Box Jumps: Reduce box height / Step-Ups / Broad Jumps
[Source Code: Levels] (AMRAP - Rounds)
Level 2:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Wall Walk: 15-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in

Level 1:
12:00 EMOM
Minute 1: 2 Wall Walks or 4 Inchworm to Push-Up
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 30-in From Wall
Kettlebell: 35/26lb (16/12kg)
Box: 20in

Masters 55+:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 14 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 20-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in

Competitor:
12:00 EMOM
Minute 1: 5 Wall Walks
Minute 2: 20 Russian Kettlebell Swings
Minute 3: 10 Box Jumps
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
Hotel Gym / Travel: Source Code (Checkmark)
12:00 EMOM
Minute 1: 4 Inchworm to Push-Up + :10 Handstand Hold or Wall Facing Handstand Hold
Minute 2: 16 Single Arm Dumbbell Russian Swings (8/8)
Minute 3: 8 Bench Jump Overs
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.

Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal / External Rotation - Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range
Optional Accessories (Checkmark)
For Quality:
4 Sets:
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press
CrossFitWednesday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Wed, Jul 15

Warm-Up:
General Warm-Up
200m Run

10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers

Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
10 Wall Lean March
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
Primer
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike

Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.

"Drive" (6 Rounds for reps)
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Calorie Bike in Remaining Time

Rest 2:00 Between Sets

Score = Sum Total Calories

Plate: 45lb (20kg) Bumper Plate
Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10

Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.

Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.

Workout Strategy

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Modifications / Adjustments

400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m
Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height
Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)
[Drive: Levels] (6 Rounds for reps)
Level 2:
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 13/10+ Calories per Set

Level 1:
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 10/7+ Calories per Set

Masters 55+:
300m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 12/9+ Calories per Set

Competitor:
Goal: Average 18/14+ Calories per Set, run sub 1:45 per set

Hotel Gym / Travel:
6 Sets:
3:30 AMRAP
400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Burpees to Plate (15-14-13-12-11-10)
Max Calorie on any available cardio machine in remaining time
Rest 2:00 b/t

Bad Weather Option:
Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run

Big Class Notes:
Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.
PRVN Reset
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold
6 Cat-Cow w/ 3-breath holds

Intent: Restore posterior chain length, ankle mobility, and spinal control.

Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
10 Bird Dog from Crawling
CrossFitWednesday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Wed, Jul 15

Warm-Up:
General Warm-Up
200m Run

10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers

Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
10 Wall Lean March
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
Primer
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike

Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.

"Drive" (6 Rounds for reps)
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Calorie Bike in Remaining Time

Rest 2:00 Between Sets

Score = Sum Total Calories

Plate: 45lb (20kg) Bumper Plate
Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10

Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.

Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.

Workout Strategy

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Modifications / Adjustments

400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m
Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height
Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)
[Drive: Levels] (6 Rounds for reps)
Level 2:
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 13/10+ Calories per Set

Level 1:
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 10/7+ Calories per Set

Masters 55+:
300m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 12/9+ Calories per Set

Competitor:
Goal: Average 18/14+ Calories per Set, run sub 1:45 per set

Hotel Gym / Travel:
6 Sets:
3:30 AMRAP
400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Burpees to Plate (15-14-13-12-11-10)
Max Calorie on any available cardio machine in remaining time
Rest 2:00 b/t

Bad Weather Option:
Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run

Big Class Notes:
Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.
PRVN Reset
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold
6 Cat-Cow w/ 3-breath holds

Intent: Restore posterior chain length, ankle mobility, and spinal control.

Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
10 Bird Dog from Crawling
CrossFitWednesday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Wed, Jul 15

Warm-Up:
General Warm-Up
200m Run

10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers

Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
10 Wall Lean March
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
Primer
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike

Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.

"Drive" (6 Rounds for reps)
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Calorie Bike in Remaining Time

Rest 2:00 Between Sets

Score = Sum Total Calories

Plate: 45lb (20kg) Bumper Plate
Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10

Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.

Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.

Workout Strategy

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Modifications / Adjustments

400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m
Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height
Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)
[Drive: Levels] (6 Rounds for reps)
Level 2:
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 13/10+ Calories per Set

Level 1:
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 10/7+ Calories per Set

Masters 55+:
300m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 12/9+ Calories per Set

Competitor:
Goal: Average 18/14+ Calories per Set, run sub 1:45 per set

Hotel Gym / Travel:
6 Sets:
3:30 AMRAP
400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Burpees to Plate (15-14-13-12-11-10)
Max Calorie on any available cardio machine in remaining time
Rest 2:00 b/t

Bad Weather Option:
Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run

Big Class Notes:
Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.
PRVN Reset
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold
6 Cat-Cow w/ 3-breath holds

Intent: Restore posterior chain length, ankle mobility, and spinal control.

Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
10 Bird Dog from Crawling
CrossFitWednesday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Wed, Jul 15

Warm-Up:
General Warm-Up
200m Run

10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers

Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
10 Wall Lean March
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
Primer
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike

Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.

"Drive" (6 Rounds for reps)
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Calorie Bike in Remaining Time

Rest 2:00 Between Sets

Score = Sum Total Calories

Plate: 45lb (20kg) Bumper Plate
Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10

Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.

Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.

Workout Strategy

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Modifications / Adjustments

400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m
Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height
Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)
[Drive: Levels] (6 Rounds for reps)
Level 2:
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 13/10+ Calories per Set

Level 1:
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 10/7+ Calories per Set

Masters 55+:
300m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 12/9+ Calories per Set

Competitor:
Goal: Average 18/14+ Calories per Set, run sub 1:45 per set

Hotel Gym / Travel:
6 Sets:
3:30 AMRAP
400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Burpees to Plate (15-14-13-12-11-10)
Max Calorie on any available cardio machine in remaining time
Rest 2:00 b/t

Bad Weather Option:
Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run

Big Class Notes:
Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.
PRVN Reset
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold
6 Cat-Cow w/ 3-breath holds

Intent: Restore posterior chain length, ankle mobility, and spinal control.

Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
10 Bird Dog from Crawling
CrossFitWednesday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Wed, Jul 15

Warm-Up:
General Warm-Up
200m Run

10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers

Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
10 Wall Lean March
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
Primer
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike

Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.

"Drive" (6 Rounds for reps)
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Calorie Bike in Remaining Time

Rest 2:00 Between Sets

Score = Sum Total Calories

Plate: 45lb (20kg) Bumper Plate
Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10

Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.

Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.

Workout Strategy

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Modifications / Adjustments

400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m
Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height
Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)
[Drive: Levels] (6 Rounds for reps)
Level 2:
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 13/10+ Calories per Set

Level 1:
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 10/7+ Calories per Set

Masters 55+:
300m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 12/9+ Calories per Set

Competitor:
Goal: Average 18/14+ Calories per Set, run sub 1:45 per set

Hotel Gym / Travel:
6 Sets:
3:30 AMRAP
400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Burpees to Plate (15-14-13-12-11-10)
Max Calorie on any available cardio machine in remaining time
Rest 2:00 b/t

Bad Weather Option:
Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run

Big Class Notes:
Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.
PRVN Reset
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold
6 Cat-Cow w/ 3-breath holds

Intent: Restore posterior chain length, ankle mobility, and spinal control.

Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
10 Bird Dog from Crawling
CrossFitWednesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Wed, Jul 15

Warm-Up:
General Warm-Up
200m Run

10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers

Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
10 Wall Lean March
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
Primer
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike

Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.

"Drive" (6 Rounds for reps)
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Calorie Bike in Remaining Time

Rest 2:00 Between Sets

Score = Sum Total Calories

Plate: 45lb (20kg) Bumper Plate
Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10

Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.

Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.

Workout Strategy

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Modifications / Adjustments

400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m
Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height
Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)
[Drive: Levels] (6 Rounds for reps)
Level 2:
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 13/10+ Calories per Set

Level 1:
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 10/7+ Calories per Set

Masters 55+:
300m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 12/9+ Calories per Set

Competitor:
Goal: Average 18/14+ Calories per Set, run sub 1:45 per set

Hotel Gym / Travel:
6 Sets:
3:30 AMRAP
400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Burpees to Plate (15-14-13-12-11-10)
Max Calorie on any available cardio machine in remaining time
Rest 2:00 b/t

Bad Weather Option:
Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run

Big Class Notes:
Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.
PRVN Reset
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold
6 Cat-Cow w/ 3-breath holds

Intent: Restore posterior chain length, ankle mobility, and spinal control.

Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
10 Bird Dog from Crawling
CrossFitWednesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Wed, Jul 15

Warm-Up:
General Warm-Up
200m Run

10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers

Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
10 Wall Lean March
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
Primer
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike

Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.

"Drive" (6 Rounds for reps)
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Calorie Bike in Remaining Time

Rest 2:00 Between Sets

Score = Sum Total Calories

Plate: 45lb (20kg) Bumper Plate
Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10

Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.

Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.

Workout Strategy

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Modifications / Adjustments

400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m
Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height
Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)
[Drive: Levels] (6 Rounds for reps)
Level 2:
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 13/10+ Calories per Set

Level 1:
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 10/7+ Calories per Set

Masters 55+:
300m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 12/9+ Calories per Set

Competitor:
Goal: Average 18/14+ Calories per Set, run sub 1:45 per set

Hotel Gym / Travel:
6 Sets:
3:30 AMRAP
400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Burpees to Plate (15-14-13-12-11-10)
Max Calorie on any available cardio machine in remaining time
Rest 2:00 b/t

Bad Weather Option:
Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run

Big Class Notes:
Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.
PRVN Reset
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold
6 Cat-Cow w/ 3-breath holds

Intent: Restore posterior chain length, ankle mobility, and spinal control.

Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
10 Bird Dog from Crawling
CrossFitThursday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Thu, Jul 16

Warm-Up:
Warm-Up

General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
8 Bar Kip Swings
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)
10:00 EMOM
3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups
Workout Prep / Primer
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
-
Add Loads
-
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders

Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.
"Memento" (AMRAP - Rounds & Reps)
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders

*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.

Score = Rounds + Reps

Barbell: 115/75lb (52/34kg)
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks
[Memento: Levels] (AMRAP - Rounds & Reps)
Level 2:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders
*Increase by 2 reps each round
Barbell: 95/65lb (43/30kg)

Level 1:
7:00 AMRAP
9 Hanging Knee Raises
5* Hang Power Clean and Push Jerks
75 Single Unders
*Increase by 2 reps each round
Barbell: 45/35lb, (20/15kg)

Masters 55+:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Barbell: 75/55lb (34/25kg)

Competitor:
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase by 2 reps each round
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
7:00 AMRAP
11 Toes to Bar or Hanging Knee Raises
5* Dumbbell Power Clean and Push Jerks
55 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
3 Sets
8 x Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Notes:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
Optional Accessories (Checkmark)
For Quality:
4 Sets:
15 Tall Kneeling Straight Arm Banded Lat Pull Down
10 Dual Dumbbell Zottman Curl
CrossFitThursday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Thu, Jul 16

Warm-Up:
Warm-Up

General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
8 Bar Kip Swings
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)
10:00 EMOM
3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups
Workout Prep / Primer
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
-
Add Loads
-
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders

Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.
"Memento" (AMRAP - Rounds & Reps)
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders

*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.

Score = Rounds + Reps

Barbell: 115/75lb (52/34kg)
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks
[Memento: Levels] (AMRAP - Rounds & Reps)
Level 2:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders
*Increase by 2 reps each round
Barbell: 95/65lb (43/30kg)

Level 1:
7:00 AMRAP
9 Hanging Knee Raises
5* Hang Power Clean and Push Jerks
75 Single Unders
*Increase by 2 reps each round
Barbell: 45/35lb, (20/15kg)

Masters 55+:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Barbell: 75/55lb (34/25kg)

Competitor:
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase by 2 reps each round
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
7:00 AMRAP
11 Toes to Bar or Hanging Knee Raises
5* Dumbbell Power Clean and Push Jerks
55 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
3 Sets
8 x Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Notes:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
Optional Accessories (Checkmark)
For Quality:
4 Sets:
15 Tall Kneeling Straight Arm Banded Lat Pull Down
10 Dual Dumbbell Zottman Curl
CrossFitThursday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Thu, Jul 16

Warm-Up:
Warm-Up

General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
8 Bar Kip Swings
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)
10:00 EMOM
3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups
Workout Prep / Primer
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
-
Add Loads
-
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders

Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.
"Memento" (AMRAP - Rounds & Reps)
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders

*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.

Score = Rounds + Reps

Barbell: 115/75lb (52/34kg)
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks
[Memento: Levels] (AMRAP - Rounds & Reps)
Level 2:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders
*Increase by 2 reps each round
Barbell: 95/65lb (43/30kg)

Level 1:
7:00 AMRAP
9 Hanging Knee Raises
5* Hang Power Clean and Push Jerks
75 Single Unders
*Increase by 2 reps each round
Barbell: 45/35lb, (20/15kg)

Masters 55+:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Barbell: 75/55lb (34/25kg)

Competitor:
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase by 2 reps each round
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
7:00 AMRAP
11 Toes to Bar or Hanging Knee Raises
5* Dumbbell Power Clean and Push Jerks
55 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
3 Sets
8 x Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Notes:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
Optional Accessories (Checkmark)
For Quality:
4 Sets:
15 Tall Kneeling Straight Arm Banded Lat Pull Down
10 Dual Dumbbell Zottman Curl
CrossFitThursday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Thu, Jul 16

Warm-Up:
Warm-Up

General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
8 Bar Kip Swings
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)
10:00 EMOM
3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups
Workout Prep / Primer
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
-
Add Loads
-
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders

Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.
"Memento" (AMRAP - Rounds & Reps)
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders

*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.

Score = Rounds + Reps

Barbell: 115/75lb (52/34kg)
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks
[Memento: Levels] (AMRAP - Rounds & Reps)
Level 2:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders
*Increase by 2 reps each round
Barbell: 95/65lb (43/30kg)

Level 1:
7:00 AMRAP
9 Hanging Knee Raises
5* Hang Power Clean and Push Jerks
75 Single Unders
*Increase by 2 reps each round
Barbell: 45/35lb, (20/15kg)

Masters 55+:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Barbell: 75/55lb (34/25kg)

Competitor:
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase by 2 reps each round
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
7:00 AMRAP
11 Toes to Bar or Hanging Knee Raises
5* Dumbbell Power Clean and Push Jerks
55 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
3 Sets
8 x Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Notes:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
Optional Accessories (Checkmark)
For Quality:
4 Sets:
15 Tall Kneeling Straight Arm Banded Lat Pull Down
10 Dual Dumbbell Zottman Curl
CrossFitThursday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Thu, Jul 16

Warm-Up:
Warm-Up

General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
8 Bar Kip Swings
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)
10:00 EMOM
3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups
Workout Prep / Primer
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
-
Add Loads
-
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders

Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.
"Memento" (AMRAP - Rounds & Reps)
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders

*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.

Score = Rounds + Reps

Barbell: 115/75lb (52/34kg)
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks
[Memento: Levels] (AMRAP - Rounds & Reps)
Level 2:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders
*Increase by 2 reps each round
Barbell: 95/65lb (43/30kg)

Level 1:
7:00 AMRAP
9 Hanging Knee Raises
5* Hang Power Clean and Push Jerks
75 Single Unders
*Increase by 2 reps each round
Barbell: 45/35lb, (20/15kg)

Masters 55+:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Barbell: 75/55lb (34/25kg)

Competitor:
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase by 2 reps each round
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
7:00 AMRAP
11 Toes to Bar or Hanging Knee Raises
5* Dumbbell Power Clean and Push Jerks
55 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
3 Sets
8 x Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Notes:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
Optional Accessories (Checkmark)
For Quality:
4 Sets:
15 Tall Kneeling Straight Arm Banded Lat Pull Down
10 Dual Dumbbell Zottman Curl
CrossFitThursday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Thu, Jul 16

Warm-Up:
Warm-Up

General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
8 Bar Kip Swings
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)
10:00 EMOM
3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups
Workout Prep / Primer
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
-
Add Loads
-
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders

Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.
"Memento" (AMRAP - Rounds & Reps)
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders

*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.

Score = Rounds + Reps

Barbell: 115/75lb (52/34kg)
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks
[Memento: Levels] (AMRAP - Rounds & Reps)
Level 2:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders
*Increase by 2 reps each round
Barbell: 95/65lb (43/30kg)

Level 1:
7:00 AMRAP
9 Hanging Knee Raises
5* Hang Power Clean and Push Jerks
75 Single Unders
*Increase by 2 reps each round
Barbell: 45/35lb, (20/15kg)

Masters 55+:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Barbell: 75/55lb (34/25kg)

Competitor:
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase by 2 reps each round
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
7:00 AMRAP
11 Toes to Bar or Hanging Knee Raises
5* Dumbbell Power Clean and Push Jerks
55 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
3 Sets
8 x Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Notes:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
Optional Accessories (Checkmark)
For Quality:
4 Sets:
15 Tall Kneeling Straight Arm Banded Lat Pull Down
10 Dual Dumbbell Zottman Curl
CrossFitThursday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Thu, Jul 16

Warm-Up:
Warm-Up

General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
8 Bar Kip Swings
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)
10:00 EMOM
3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups
Workout Prep / Primer
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
-
Add Loads
-
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders

Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.
"Memento" (AMRAP - Rounds & Reps)
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders

*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.

Score = Rounds + Reps

Barbell: 115/75lb (52/34kg)
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks
[Memento: Levels] (AMRAP - Rounds & Reps)
Level 2:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders
*Increase by 2 reps each round
Barbell: 95/65lb (43/30kg)

Level 1:
7:00 AMRAP
9 Hanging Knee Raises
5* Hang Power Clean and Push Jerks
75 Single Unders
*Increase by 2 reps each round
Barbell: 45/35lb, (20/15kg)

Masters 55+:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Barbell: 75/55lb (34/25kg)

Competitor:
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase by 2 reps each round
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
7:00 AMRAP
11 Toes to Bar or Hanging Knee Raises
5* Dumbbell Power Clean and Push Jerks
55 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
3 Sets
8 x Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Notes:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
Optional Accessories (Checkmark)
For Quality:
4 Sets:
15 Tall Kneeling Straight Arm Banded Lat Pull Down
10 Dual Dumbbell Zottman Curl

CrossFit – Wed, Jul 8

CrossFit – Wed, Jul 8

Upcoming classes

FREE CLASS!