CrossFit – Fri, Jul 17

This is a re-test from Week 1, and the goal is to move 5-20lb (2-9kg) more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.

Modifications:

Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1

Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dumbbell Front Squats or Goblet Squats, building slightly from Week 1 loads if available

Goals: 4-5 Rounds

Stimulus: Muscular Endurance / Leg Stamina + Pulling

RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.

Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.

Competitor:

12:00 AMRAP

12/10 Calorie Row

12 Single Dumbbell Box Step-Overs

8 Burpee Box Jumps

12 Chest-to-Bar Pull-Ups

Box: 24/20in

Dumbbell: 70/50lb (32/22.5kg)

Hotel Gym / Travel:

12:00 AMRAP

200m Run or 12/10 Calorie Bike

12 Single Dumbbell Box Step-Overs

8 Burpee Box Jumps

12 Pull-Ups or Ring Rows

Box: 24/20in

Dumbbell: 50/35lb (22.5/15kg)

This is a re-test from Week 1, and the goal is to move 5-20lb (2-9kg) more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.

Modifications:

Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1

Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dumbbell Front Squats or Goblet Squats, building slightly from Week 1 loads if available

Goals: 4-5 Rounds

Stimulus: Muscular Endurance / Leg Stamina + Pulling

RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.

Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.

Competitor:

12:00 AMRAP

12/10 Calorie Row

12 Single Dumbbell Box Step-Overs

8 Burpee Box Jumps

12 Chest-to-Bar Pull-Ups

Box: 24/20in

Dumbbell: 70/50lb (32/22.5kg)

Hotel Gym / Travel:

12:00 AMRAP

200m Run or 12/10 Calorie Bike

12 Single Dumbbell Box Step-Overs

8 Burpee Box Jumps

12 Pull-Ups or Ring Rows

Box: 24/20in

Dumbbell: 50/35lb (22.5/15kg)

This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.

Modifications:

Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing

Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load

Goals: 11:00-15:00

Stimulus: Upper Body Density / Grip Endurance

RPE: 8/10

Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.

Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.

Competitor:

25-20-15-10

Toes-to-Bar

Dumbbell Bench Press

American Kettlebell Swings

Dumbbells: 2 x 70/50lb (32/22.5kg)

Kettlebell: 70/53lb (32/24kg)

Hotel Gym / Travel:

For Time

24-16-12-8

Toes-to-Bar or Hanging Knee Raises

Dumbbell Bench Press

Alternating Dumbbell Snatch

Rest :45 between sets

Time Cap: 16:00

Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch

This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.

Modifications:

Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing

Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load

Goals: 11:00-15:00

Stimulus: Upper Body Density / Grip Endurance

RPE: 8/10

Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.

Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.

Competitor:

25-20-15-10

Toes-to-Bar

Dumbbell Bench Press

American Kettlebell Swings

Dumbbells: 2 x 70/50lb (32/22.5kg)

Kettlebell: 70/53lb (32/24kg)

Hotel Gym / Travel:

For Time

24-16-12-8

Toes-to-Bar or Hanging Knee Raises

Dumbbell Bench Press

Alternating Dumbbell Snatch

Rest :45 between sets

Time Cap: 16:00

Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch

This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.

Modifications:

Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing

Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load

Goals: 11:00-15:00

Stimulus: Upper Body Density / Grip Endurance

RPE: 8/10

Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.

Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.

Competitor:

25-20-15-10

Toes-to-Bar

Dumbbell Bench Press

American Kettlebell Swings

Dumbbells: 2 x 70/50lb (32/22.5kg)

Kettlebell: 70/53lb (32/24kg)

Hotel Gym / Travel:

For Time

24-16-12-8

Toes-to-Bar or Hanging Knee Raises

Dumbbell Bench Press

Alternating Dumbbell Snatch

Rest :45 between sets

Time Cap: 16:00

Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch

This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.

Modifications:

Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing

Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load

Goals: 11:00-15:00

Stimulus: Upper Body Density / Grip Endurance

RPE: 8/10

Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.

Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.

Competitor:

25-20-15-10

Toes-to-Bar

Dumbbell Bench Press

American Kettlebell Swings

Dumbbells: 2 x 70/50lb (32/22.5kg)

Kettlebell: 70/53lb (32/24kg)

Hotel Gym / Travel:

For Time

24-16-12-8

Toes-to-Bar or Hanging Knee Raises

Dumbbell Bench Press

Alternating Dumbbell Snatch

Rest :45 between sets

Time Cap: 16:00

Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch

This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.

Modifications:

Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing

Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load

Goals: 11:00-15:00

Stimulus: Upper Body Density / Grip Endurance

RPE: 8/10

Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.

Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.

Competitor:

25-20-15-10

Toes-to-Bar

Dumbbell Bench Press

American Kettlebell Swings

Dumbbells: 2 x 70/50lb (32/22.5kg)

Kettlebell: 70/53lb (32/24kg)

Hotel Gym / Travel:

For Time

24-16-12-8

Toes-to-Bar or Hanging Knee Raises

Dumbbell Bench Press

Alternating Dumbbell Snatch

Rest :45 between sets

Time Cap: 16:00

Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch

This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.

Modifications:

Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing

Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load

Goals: 11:00-15:00

Stimulus: Upper Body Density / Grip Endurance

RPE: 8/10

Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.

Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.

Competitor:

25-20-15-10

Toes-to-Bar

Dumbbell Bench Press

American Kettlebell Swings

Dumbbells: 2 x 70/50lb (32/22.5kg)

Kettlebell: 70/53lb (32/24kg)

Hotel Gym / Travel:

For Time

24-16-12-8

Toes-to-Bar or Hanging Knee Raises

Dumbbell Bench Press

Alternating Dumbbell Snatch

Rest :45 between sets

Time Cap: 16:00

Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch

This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.

Modifications:

Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing

Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load

Goals: 11:00-15:00

Stimulus: Upper Body Density / Grip Endurance

RPE: 8/10

Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.

Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.

Competitor:

25-20-15-10

Toes-to-Bar

Dumbbell Bench Press

American Kettlebell Swings

Dumbbells: 2 x 70/50lb (32/22.5kg)

Kettlebell: 70/53lb (32/24kg)

Hotel Gym / Travel:

For Time

24-16-12-8

Toes-to-Bar or Hanging Knee Raises

Dumbbell Bench Press

Alternating Dumbbell Snatch

Rest :45 between sets

Time Cap: 16:00

Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch