CrossFit – Mon, Aug 3
General Warm-Up
2:00 Cardio Choice (Row Ideally)
:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
–
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
–
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
5 Front Squats)
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
For Rounds + Reps
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups
Score = Rounds + Reps
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
–
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.
Level 2:
12:00 AMRAP
12/10Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
8 Pull-Ups
Box: 24/20in
Dumbbell: 35/25lb (15/12kg)
Level 1:
12:00 AMRAP
10/8 Calorie Row
10 Single Dumbbell Box Step-Ups
6 Burpee Box Step-Overs
8 Jumping Pull-Ups or Ring Rows
Box: 20in
Dumbbell: 25/15lb (11/7kg)
Masters 55+:
12:00 AMRAP
10/8 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Step-Overs or Jump Overs
8 Pull-Ups
Box: 20in
Dumbbell: 35/25lb (15/12kg)
–
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)
For Completion:
4 Sets
:30/:30 Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
