CrossFit – Tue, Oct 27

Loading Notes: % of 1RM Front Squat

Stimulus: Leg Stamina / Unilateral Stability

RPE: 7/10

Primary Objective: Hold consistent step-up mechanics and cadence as leg fatigue builds.

Secondary Objective: Sustain output on the shuttles while managing quad and glute fatigue from the front squats.

Level 2:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dual Dumbbell Step-Ups

Dumbbells: 2 x 35/25lb (15/12kg)

Box Height: 24/20in

Level 1:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dumbbell Step-Ups (Single Dumbbell, Goblet or Suitcase Hold)

Dumbbell: 25/15lb (12/7kg)

Box Height: 20/16in

Masters 55+:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dual Dumbbell Step-Ups

Dumbbells: 2 x 35/25lb (15/12kg)

Box Height: 20in

Competitor:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dual Dumbbell Step-Ups

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

Box Height: 24/20in

Hotel Gym / Travel:

10:00 AMRAP

2-4-6-8... Shuttle Runs or Treadmill Run of :50 Each Round

10 Dual Dumbbell Step-Ups (Bench or Stable Box)

Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:

Stagger heats by 1:00 and assign opposing lanes so the turns stay clean. Can sub machine calories by round using 6 Shuttles = 16/13 Cal Row or BikeErg (2 Shuttles = 5/4 Cal, 4 = 11/9 Cal, 6 = 16/13 Cal, 8 = 21/17 Cal).

Alternative Big Class Workout:

Every 2:00 x 5 Sets

8 Shuttle Runs

10 Dual Dumbbell Box Step-Ups

*Starting Athletes either on different stations or on a 1:00 delay for use of floor space and dumbbells.

Loading Notes: % of 1RM Front Squat

Stimulus: Leg Stamina / Unilateral Stability

RPE: 7/10

Primary Objective: Hold consistent step-up mechanics and cadence as leg fatigue builds.

Secondary Objective: Sustain output on the shuttles while managing quad and glute fatigue from the front squats.

Level 2:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dual Dumbbell Step-Ups

Dumbbells: 2 x 35/25lb (15/12kg)

Box Height: 24/20in

Level 1:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dumbbell Step-Ups (Single Dumbbell, Goblet or Suitcase Hold)

Dumbbell: 25/15lb (12/7kg)

Box Height: 20/16in

Masters 55+:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dual Dumbbell Step-Ups

Dumbbells: 2 x 35/25lb (15/12kg)

Box Height: 20in

Competitor:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dual Dumbbell Step-Ups

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

Box Height: 24/20in

Hotel Gym / Travel:

10:00 AMRAP

2-4-6-8... Shuttle Runs or Treadmill Run of :50 Each Round

10 Dual Dumbbell Step-Ups (Bench or Stable Box)

Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:

Stagger heats by 1:00 and assign opposing lanes so the turns stay clean. Can sub machine calories by round using 6 Shuttles = 16/13 Cal Row or BikeErg (2 Shuttles = 5/4 Cal, 4 = 11/9 Cal, 6 = 16/13 Cal, 8 = 21/17 Cal).

Alternative Big Class Workout:

Every 2:00 x 5 Sets

8 Shuttle Runs

10 Dual Dumbbell Box Step-Ups

*Starting Athletes either on different stations or on a 1:00 delay for use of floor space and dumbbells.

Loading Notes: % of 1RM Front Squat

Stimulus: Leg Stamina / Unilateral Stability

RPE: 7/10

Primary Objective: Hold consistent step-up mechanics and cadence as leg fatigue builds.

Secondary Objective: Sustain output on the shuttles while managing quad and glute fatigue from the front squats.

Level 2:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dual Dumbbell Step-Ups

Dumbbells: 2 x 35/25lb (15/12kg)

Box Height: 24/20in

Level 1:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dumbbell Step-Ups (Single Dumbbell, Goblet or Suitcase Hold)

Dumbbell: 25/15lb (12/7kg)

Box Height: 20/16in

Masters 55+:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dual Dumbbell Step-Ups

Dumbbells: 2 x 35/25lb (15/12kg)

Box Height: 20in

Competitor:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dual Dumbbell Step-Ups

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

Box Height: 24/20in

Hotel Gym / Travel:

10:00 AMRAP

2-4-6-8... Shuttle Runs or Treadmill Run of :50 Each Round

10 Dual Dumbbell Step-Ups (Bench or Stable Box)

Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:

Stagger heats by 1:00 and assign opposing lanes so the turns stay clean. Can sub machine calories by round using 6 Shuttles = 16/13 Cal Row or BikeErg (2 Shuttles = 5/4 Cal, 4 = 11/9 Cal, 6 = 16/13 Cal, 8 = 21/17 Cal).

Alternative Big Class Workout:

Every 2:00 x 5 Sets

8 Shuttle Runs

10 Dual Dumbbell Box Step-Ups

*Starting Athletes either on different stations or on a 1:00 delay for use of floor space and dumbbells.

Loading Notes: % of 1RM Front Squat

Stimulus: Leg Stamina / Unilateral Stability

RPE: 7/10

Primary Objective: Hold consistent step-up mechanics and cadence as leg fatigue builds.

Secondary Objective: Sustain output on the shuttles while managing quad and glute fatigue from the front squats.

Level 2:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dual Dumbbell Step-Ups

Dumbbells: 2 x 35/25lb (15/12kg)

Box Height: 24/20in

Level 1:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dumbbell Step-Ups (Single Dumbbell, Goblet or Suitcase Hold)

Dumbbell: 25/15lb (12/7kg)

Box Height: 20/16in

Masters 55+:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dual Dumbbell Step-Ups

Dumbbells: 2 x 35/25lb (15/12kg)

Box Height: 20in

Competitor:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dual Dumbbell Step-Ups

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

Box Height: 24/20in

Hotel Gym / Travel:

10:00 AMRAP

2-4-6-8... Shuttle Runs or Treadmill Run of :50 Each Round

10 Dual Dumbbell Step-Ups (Bench or Stable Box)

Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:

Stagger heats by 1:00 and assign opposing lanes so the turns stay clean. Can sub machine calories by round using 6 Shuttles = 16/13 Cal Row or BikeErg (2 Shuttles = 5/4 Cal, 4 = 11/9 Cal, 6 = 16/13 Cal, 8 = 21/17 Cal).

Alternative Big Class Workout:

Every 2:00 x 5 Sets

8 Shuttle Runs

10 Dual Dumbbell Box Step-Ups

*Starting Athletes either on different stations or on a 1:00 delay for use of floor space and dumbbells.

Loading Notes: % of 1RM Front Squat

Stimulus: Leg Stamina / Unilateral Stability

RPE: 7/10

Primary Objective: Hold consistent step-up mechanics and cadence as leg fatigue builds.

Secondary Objective: Sustain output on the shuttles while managing quad and glute fatigue from the front squats.

Level 2:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dual Dumbbell Step-Ups

Dumbbells: 2 x 35/25lb (15/12kg)

Box Height: 24/20in

Level 1:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dumbbell Step-Ups (Single Dumbbell, Goblet or Suitcase Hold)

Dumbbell: 25/15lb (12/7kg)

Box Height: 20/16in

Masters 55+:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dual Dumbbell Step-Ups

Dumbbells: 2 x 35/25lb (15/12kg)

Box Height: 20in

Competitor:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dual Dumbbell Step-Ups

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

Box Height: 24/20in

Hotel Gym / Travel:

10:00 AMRAP

2-4-6-8... Shuttle Runs or Treadmill Run of :50 Each Round

10 Dual Dumbbell Step-Ups (Bench or Stable Box)

Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:

Stagger heats by 1:00 and assign opposing lanes so the turns stay clean. Can sub machine calories by round using 6 Shuttles = 16/13 Cal Row or BikeErg (2 Shuttles = 5/4 Cal, 4 = 11/9 Cal, 6 = 16/13 Cal, 8 = 21/17 Cal).

Alternative Big Class Workout:

Every 2:00 x 5 Sets

8 Shuttle Runs

10 Dual Dumbbell Box Step-Ups

*Starting Athletes either on different stations or on a 1:00 delay for use of floor space and dumbbells.

Loading Notes: % of 1RM Front Squat

Stimulus: Leg Stamina / Unilateral Stability

RPE: 7/10

Primary Objective: Hold consistent step-up mechanics and cadence as leg fatigue builds.

Secondary Objective: Sustain output on the shuttles while managing quad and glute fatigue from the front squats.

Level 2:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dual Dumbbell Step-Ups

Dumbbells: 2 x 35/25lb (15/12kg)

Box Height: 24/20in

Level 1:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dumbbell Step-Ups (Single Dumbbell, Goblet or Suitcase Hold)

Dumbbell: 25/15lb (12/7kg)

Box Height: 20/16in

Masters 55+:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dual Dumbbell Step-Ups

Dumbbells: 2 x 35/25lb (15/12kg)

Box Height: 20in

Competitor:

10:00 AMRAP

2-4-6-8... Shuttle Runs

10 Dual Dumbbell Step-Ups

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

Box Height: 24/20in

Hotel Gym / Travel:

10:00 AMRAP

2-4-6-8... Shuttle Runs or Treadmill Run of :50 Each Round

10 Dual Dumbbell Step-Ups (Bench or Stable Box)

Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:

Stagger heats by 1:00 and assign opposing lanes so the turns stay clean. Can sub machine calories by round using 6 Shuttles = 16/13 Cal Row or BikeErg (2 Shuttles = 5/4 Cal, 4 = 11/9 Cal, 6 = 16/13 Cal, 8 = 21/17 Cal).

Alternative Big Class Workout:

Every 2:00 x 5 Sets

8 Shuttle Runs

10 Dual Dumbbell Box Step-Ups

*Starting Athletes either on different stations or on a 1:00 delay for use of floor space and dumbbells.

Stimulus: Gymnastics Stamina

RPE: 7.5/10

Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.

Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.

Level 2:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

450/400m Ski Erg

18 Pull-Ups

Station 2

450/400m Row

9 Handstand Push-Ups

Ski Erg Alternative: 22/18 Calorie Echo Bike

Level 1:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

350/300m Ski Erg

12 Banded or Jumping Pull-Ups

Station 2

350/300m Row

12 Dual Dumbbell Strict Press

Dumbbells: 2 x 35/25lb (15/12kg)

Ski Erg Alternative: 18/14 Calorie Echo Bike

Masters 55+:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

400/350m Ski Erg

6 Chest to Bar Pull-Ups + 9 Pull-Ups

Station 2

400/350m Row

9 Handstand Push-Ups or Box Pike Push-Ups

Ski Erg Alternative: 20/16 Calorie Echo Bike

Competitor:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

500/450m Ski Erg

20 Chest to Bar Pull-Ups

Station 2

500/450m Row

15 Wall-Facing Handstand Push-Ups

Wall-Facing Handstand Push-Ups: Hands 10-in From Wall

Hotel Gym / Travel:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

500/450m Machine

15/12 Strict Pull-Ups

Station 2

500/450m Machine

12 Dual Dumbbell Strict Press

Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:

Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.

Stimulus: Gymnastics Stamina

RPE: 7.5/10

Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.

Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.

Level 2:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

450/400m Ski Erg

18 Pull-Ups

Station 2

450/400m Row

9 Handstand Push-Ups

Ski Erg Alternative: 22/18 Calorie Echo Bike

Level 1:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

350/300m Ski Erg

12 Banded or Jumping Pull-Ups

Station 2

350/300m Row

12 Dual Dumbbell Strict Press

Dumbbells: 2 x 35/25lb (15/12kg)

Ski Erg Alternative: 18/14 Calorie Echo Bike

Masters 55+:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

400/350m Ski Erg

6 Chest to Bar Pull-Ups + 9 Pull-Ups

Station 2

400/350m Row

9 Handstand Push-Ups or Box Pike Push-Ups

Ski Erg Alternative: 20/16 Calorie Echo Bike

Competitor:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

500/450m Ski Erg

20 Chest to Bar Pull-Ups

Station 2

500/450m Row

15 Wall-Facing Handstand Push-Ups

Wall-Facing Handstand Push-Ups: Hands 10-in From Wall

Hotel Gym / Travel:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

500/450m Machine

15/12 Strict Pull-Ups

Station 2

500/450m Machine

12 Dual Dumbbell Strict Press

Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:

Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.

Stimulus: Gymnastics Stamina

RPE: 7.5/10

Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.

Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.

Level 2:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

450/400m Ski Erg

18 Pull-Ups

Station 2

450/400m Row

9 Handstand Push-Ups

Ski Erg Alternative: 22/18 Calorie Echo Bike

Level 1:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

350/300m Ski Erg

12 Banded or Jumping Pull-Ups

Station 2

350/300m Row

12 Dual Dumbbell Strict Press

Dumbbells: 2 x 35/25lb (15/12kg)

Ski Erg Alternative: 18/14 Calorie Echo Bike

Masters 55+:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

400/350m Ski Erg

6 Chest to Bar Pull-Ups + 9 Pull-Ups

Station 2

400/350m Row

9 Handstand Push-Ups or Box Pike Push-Ups

Ski Erg Alternative: 20/16 Calorie Echo Bike

Competitor:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

500/450m Ski Erg

20 Chest to Bar Pull-Ups

Station 2

500/450m Row

15 Wall-Facing Handstand Push-Ups

Wall-Facing Handstand Push-Ups: Hands 10-in From Wall

Hotel Gym / Travel:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

500/450m Machine

15/12 Strict Pull-Ups

Station 2

500/450m Machine

12 Dual Dumbbell Strict Press

Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:

Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.

Stimulus: Gymnastics Stamina

RPE: 7.5/10

Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.

Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.

Level 2:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

450/400m Ski Erg

18 Pull-Ups

Station 2

450/400m Row

9 Handstand Push-Ups

Ski Erg Alternative: 22/18 Calorie Echo Bike

Level 1:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

350/300m Ski Erg

12 Banded or Jumping Pull-Ups

Station 2

350/300m Row

12 Dual Dumbbell Strict Press

Dumbbells: 2 x 35/25lb (15/12kg)

Ski Erg Alternative: 18/14 Calorie Echo Bike

Masters 55+:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

400/350m Ski Erg

6 Chest to Bar Pull-Ups + 9 Pull-Ups

Station 2

400/350m Row

9 Handstand Push-Ups or Box Pike Push-Ups

Ski Erg Alternative: 20/16 Calorie Echo Bike

Competitor:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

500/450m Ski Erg

20 Chest to Bar Pull-Ups

Station 2

500/450m Row

15 Wall-Facing Handstand Push-Ups

Wall-Facing Handstand Push-Ups: Hands 10-in From Wall

Hotel Gym / Travel:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

500/450m Machine

15/12 Strict Pull-Ups

Station 2

500/450m Machine

12 Dual Dumbbell Strict Press

Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:

Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.

Stimulus: Gymnastics Stamina

RPE: 7.5/10

Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.

Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.

Level 2:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

450/400m Ski Erg

18 Pull-Ups

Station 2

450/400m Row

9 Handstand Push-Ups

Ski Erg Alternative: 22/18 Calorie Echo Bike

Level 1:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

350/300m Ski Erg

12 Banded or Jumping Pull-Ups

Station 2

350/300m Row

12 Dual Dumbbell Strict Press

Dumbbells: 2 x 35/25lb (15/12kg)

Ski Erg Alternative: 18/14 Calorie Echo Bike

Masters 55+:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

400/350m Ski Erg

6 Chest to Bar Pull-Ups + 9 Pull-Ups

Station 2

400/350m Row

9 Handstand Push-Ups or Box Pike Push-Ups

Ski Erg Alternative: 20/16 Calorie Echo Bike

Competitor:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

500/450m Ski Erg

20 Chest to Bar Pull-Ups

Station 2

500/450m Row

15 Wall-Facing Handstand Push-Ups

Wall-Facing Handstand Push-Ups: Hands 10-in From Wall

Hotel Gym / Travel:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

500/450m Machine

15/12 Strict Pull-Ups

Station 2

500/450m Machine

12 Dual Dumbbell Strict Press

Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:

Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.

Stimulus: Gymnastics Stamina

RPE: 7.5/10

Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.

Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.

Level 2:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

450/400m Ski Erg

18 Pull-Ups

Station 2

450/400m Row

9 Handstand Push-Ups

Ski Erg Alternative: 22/18 Calorie Echo Bike

Level 1:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

350/300m Ski Erg

12 Banded or Jumping Pull-Ups

Station 2

350/300m Row

12 Dual Dumbbell Strict Press

Dumbbells: 2 x 35/25lb (15/12kg)

Ski Erg Alternative: 18/14 Calorie Echo Bike

Masters 55+:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

400/350m Ski Erg

6 Chest to Bar Pull-Ups + 9 Pull-Ups

Station 2

400/350m Row

9 Handstand Push-Ups or Box Pike Push-Ups

Ski Erg Alternative: 20/16 Calorie Echo Bike

Competitor:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

500/450m Ski Erg

20 Chest to Bar Pull-Ups

Station 2

500/450m Row

15 Wall-Facing Handstand Push-Ups

Wall-Facing Handstand Push-Ups: Hands 10-in From Wall

Hotel Gym / Travel:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

500/450m Machine

15/12 Strict Pull-Ups

Station 2

500/450m Machine

12 Dual Dumbbell Strict Press

Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:

Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.