Strength + MetCon

27OCT, 2021

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Shoulder Press ( 8×8 + 20 Barbell bent over rows 45/35 Every :90)

DB Press Alt. Overhead Hold (AHAP)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

5 Handstand Pushups
3 Bar Facing Burpees
1 Deadlift 225/155

RX+ 315/205

LvL 3: (Pike Push Ups) – (185/125)
LvL 2: (Box Inverted Push Ups) – (155/105)
LvL 1: (Seated DB Strict Press) – (135/95)

Warm-up

Accessory Cash Out:
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)

-100 Banded Pull Downs
– 100 Banded Push Downs

Upcoming classes

CrossFitWednesday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Wed, Jun 17

Warm-Up Flow
General Warm-Up
1:30 Cardio Choice
20 Lateral Line Hops
10 Banded Pass Throughs
15 Banded Pull-Aparts
5/5 Active Scorpion Stretch
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
5/5 Dumbbell Windmills
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees

Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Power Snatch (Every 1:30 x 8 Sets 3 Reps Starting at 60% and increasing to a 3RM for the day.)
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.

Primer
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders

Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
"Dream Within a Dream" (8 Rounds for reps)
For Time
Every 2:00 x 8 Sets

Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells

Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders

Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)

Stimulus: Muscular Endurance and Stamina
RPE: 8/10

Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
[Dream Within a Dream: Level 2, Level 1, & Masters 55+] (8 Rounds for reps)
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg

Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg

Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
[Dream Within a Dream: Competitor & Travel] (8 Rounds for reps)
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg

Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
PRVN Reset
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
15 Barbell Hip Thrust, Moderate
15 GHD Reverse Hyperextension

*:02 Eccentric on each Barbell Hip Thrust Rep
CrossFitWednesday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Wed, Jun 17

Warm-Up Flow
General Warm-Up
1:30 Cardio Choice
20 Lateral Line Hops
10 Banded Pass Throughs
15 Banded Pull-Aparts
5/5 Active Scorpion Stretch
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
5/5 Dumbbell Windmills
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees

Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Power Snatch (Every 1:30 x 8 Sets 3 Reps Starting at 60% and increasing to a 3RM for the day.)
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.

Primer
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders

Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
"Dream Within a Dream" (8 Rounds for reps)
For Time
Every 2:00 x 8 Sets

Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells

Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders

Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)

Stimulus: Muscular Endurance and Stamina
RPE: 8/10

Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
[Dream Within a Dream: Level 2, Level 1, & Masters 55+] (8 Rounds for reps)
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg

Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg

Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
[Dream Within a Dream: Competitor & Travel] (8 Rounds for reps)
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg

Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
PRVN Reset
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
15 Barbell Hip Thrust, Moderate
15 GHD Reverse Hyperextension

*:02 Eccentric on each Barbell Hip Thrust Rep
CrossFitWednesday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Wed, Jun 17

Warm-Up Flow
General Warm-Up
1:30 Cardio Choice
20 Lateral Line Hops
10 Banded Pass Throughs
15 Banded Pull-Aparts
5/5 Active Scorpion Stretch
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
5/5 Dumbbell Windmills
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees

Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Power Snatch (Every 1:30 x 8 Sets 3 Reps Starting at 60% and increasing to a 3RM for the day.)
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.

Primer
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders

Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
"Dream Within a Dream" (8 Rounds for reps)
For Time
Every 2:00 x 8 Sets

Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells

Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders

Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)

Stimulus: Muscular Endurance and Stamina
RPE: 8/10

Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
[Dream Within a Dream: Level 2, Level 1, & Masters 55+] (8 Rounds for reps)
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg

Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg

Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
[Dream Within a Dream: Competitor & Travel] (8 Rounds for reps)
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg

Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
PRVN Reset
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
15 Barbell Hip Thrust, Moderate
15 GHD Reverse Hyperextension

*:02 Eccentric on each Barbell Hip Thrust Rep
CrossFitWednesday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Wed, Jun 17

Warm-Up Flow
General Warm-Up
1:30 Cardio Choice
20 Lateral Line Hops
10 Banded Pass Throughs
15 Banded Pull-Aparts
5/5 Active Scorpion Stretch
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
5/5 Dumbbell Windmills
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees

Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Power Snatch (Every 1:30 x 8 Sets 3 Reps Starting at 60% and increasing to a 3RM for the day.)
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.

Primer
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders

Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
"Dream Within a Dream" (8 Rounds for reps)
For Time
Every 2:00 x 8 Sets

Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells

Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders

Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)

Stimulus: Muscular Endurance and Stamina
RPE: 8/10

Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
[Dream Within a Dream: Level 2, Level 1, & Masters 55+] (8 Rounds for reps)
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg

Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg

Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
[Dream Within a Dream: Competitor & Travel] (8 Rounds for reps)
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg

Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
PRVN Reset
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
15 Barbell Hip Thrust, Moderate
15 GHD Reverse Hyperextension

*:02 Eccentric on each Barbell Hip Thrust Rep
CrossFitWednesday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Wed, Jun 17

Warm-Up Flow
General Warm-Up
1:30 Cardio Choice
20 Lateral Line Hops
10 Banded Pass Throughs
15 Banded Pull-Aparts
5/5 Active Scorpion Stretch
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
5/5 Dumbbell Windmills
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees

Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Power Snatch (Every 1:30 x 8 Sets 3 Reps Starting at 60% and increasing to a 3RM for the day.)
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.

Primer
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders

Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
"Dream Within a Dream" (8 Rounds for reps)
For Time
Every 2:00 x 8 Sets

Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells

Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders

Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)

Stimulus: Muscular Endurance and Stamina
RPE: 8/10

Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
[Dream Within a Dream: Level 2, Level 1, & Masters 55+] (8 Rounds for reps)
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg

Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg

Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
[Dream Within a Dream: Competitor & Travel] (8 Rounds for reps)
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg

Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
PRVN Reset
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
15 Barbell Hip Thrust, Moderate
15 GHD Reverse Hyperextension

*:02 Eccentric on each Barbell Hip Thrust Rep
CrossFitWednesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Wed, Jun 17

Warm-Up Flow
General Warm-Up
1:30 Cardio Choice
20 Lateral Line Hops
10 Banded Pass Throughs
15 Banded Pull-Aparts
5/5 Active Scorpion Stretch
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
5/5 Dumbbell Windmills
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees

Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Power Snatch (Every 1:30 x 8 Sets 3 Reps Starting at 60% and increasing to a 3RM for the day.)
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.

Primer
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders

Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
"Dream Within a Dream" (8 Rounds for reps)
For Time
Every 2:00 x 8 Sets

Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells

Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders

Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)

Stimulus: Muscular Endurance and Stamina
RPE: 8/10

Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
[Dream Within a Dream: Level 2, Level 1, & Masters 55+] (8 Rounds for reps)
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg

Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg

Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
[Dream Within a Dream: Competitor & Travel] (8 Rounds for reps)
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg

Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
PRVN Reset
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
15 Barbell Hip Thrust, Moderate
15 GHD Reverse Hyperextension

*:02 Eccentric on each Barbell Hip Thrust Rep
CrossFitWednesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Wed, Jun 17

Warm-Up Flow
General Warm-Up
1:30 Cardio Choice
20 Lateral Line Hops
10 Banded Pass Throughs
15 Banded Pull-Aparts
5/5 Active Scorpion Stretch
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
5/5 Dumbbell Windmills
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees

Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Power Snatch (Every 1:30 x 8 Sets 3 Reps Starting at 60% and increasing to a 3RM for the day.)
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.

Primer
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders

Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
"Dream Within a Dream" (8 Rounds for reps)
For Time
Every 2:00 x 8 Sets

Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells

Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders

Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)

Stimulus: Muscular Endurance and Stamina
RPE: 8/10

Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
[Dream Within a Dream: Level 2, Level 1, & Masters 55+] (8 Rounds for reps)
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg

Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg

Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
[Dream Within a Dream: Competitor & Travel] (8 Rounds for reps)
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg

Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
PRVN Reset
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
15 Barbell Hip Thrust, Moderate
15 GHD Reverse Hyperextension

*:02 Eccentric on each Barbell Hip Thrust Rep
CrossFitThursday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Thu, Jun 18

Warm-Up Flow
General Prep
2 x
1:00 Cardio Choice
10 Bend and Bows
10 90/90 Hip Switch + Get-Ups
10 Down Dog to Up Dog
20 Down Dog Alternating Toe Touches

Specific Prep
2 x
8 Romanian Deadlifts
6 Tall Muscle Cleans
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
Strength: Back Squat + Strict Press (2 Rounds for reps)
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1

Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
Primer
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
6 Bar Kip Swings
4 Strict Knees to Chest
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar

Use this to confirm movement modifications and KB load before "Daniels" begins.
"Daniels" (AMRAP - Rounds and Reps)
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar

Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall

Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
[Daniels: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall

Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg

Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
[Daniels: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall

Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
PRVN Reset
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
CrossFitThursday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Thu, Jun 18

Warm-Up Flow
General Prep
2 x
1:00 Cardio Choice
10 Bend and Bows
10 90/90 Hip Switch + Get-Ups
10 Down Dog to Up Dog
20 Down Dog Alternating Toe Touches

Specific Prep
2 x
8 Romanian Deadlifts
6 Tall Muscle Cleans
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
Strength: Back Squat + Strict Press (2 Rounds for reps)
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1

Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
Primer
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
6 Bar Kip Swings
4 Strict Knees to Chest
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar

Use this to confirm movement modifications and KB load before "Daniels" begins.
"Daniels" (AMRAP - Rounds and Reps)
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar

Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall

Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
[Daniels: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall

Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg

Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
[Daniels: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall

Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
PRVN Reset
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
CrossFitThursday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Thu, Jun 18

Warm-Up Flow
General Prep
2 x
1:00 Cardio Choice
10 Bend and Bows
10 90/90 Hip Switch + Get-Ups
10 Down Dog to Up Dog
20 Down Dog Alternating Toe Touches

Specific Prep
2 x
8 Romanian Deadlifts
6 Tall Muscle Cleans
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
Strength: Back Squat + Strict Press (2 Rounds for reps)
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1

Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
Primer
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
6 Bar Kip Swings
4 Strict Knees to Chest
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar

Use this to confirm movement modifications and KB load before "Daniels" begins.
"Daniels" (AMRAP - Rounds and Reps)
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar

Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall

Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
[Daniels: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall

Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg

Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
[Daniels: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall

Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
PRVN Reset
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
CrossFitThursday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Thu, Jun 18

Warm-Up Flow
General Prep
2 x
1:00 Cardio Choice
10 Bend and Bows
10 90/90 Hip Switch + Get-Ups
10 Down Dog to Up Dog
20 Down Dog Alternating Toe Touches

Specific Prep
2 x
8 Romanian Deadlifts
6 Tall Muscle Cleans
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
Strength: Back Squat + Strict Press (2 Rounds for reps)
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1

Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
Primer
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
6 Bar Kip Swings
4 Strict Knees to Chest
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar

Use this to confirm movement modifications and KB load before "Daniels" begins.
"Daniels" (AMRAP - Rounds and Reps)
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar

Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall

Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
[Daniels: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall

Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg

Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
[Daniels: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall

Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
PRVN Reset
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
CrossFitThursday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Thu, Jun 18

Warm-Up Flow
General Prep
2 x
1:00 Cardio Choice
10 Bend and Bows
10 90/90 Hip Switch + Get-Ups
10 Down Dog to Up Dog
20 Down Dog Alternating Toe Touches

Specific Prep
2 x
8 Romanian Deadlifts
6 Tall Muscle Cleans
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
Strength: Back Squat + Strict Press (2 Rounds for reps)
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1

Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
Primer
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
6 Bar Kip Swings
4 Strict Knees to Chest
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar

Use this to confirm movement modifications and KB load before "Daniels" begins.
"Daniels" (AMRAP - Rounds and Reps)
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar

Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall

Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
[Daniels: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall

Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg

Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
[Daniels: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall

Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
PRVN Reset
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
CrossFitThursday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Thu, Jun 18

Warm-Up Flow
General Prep
2 x
1:00 Cardio Choice
10 Bend and Bows
10 90/90 Hip Switch + Get-Ups
10 Down Dog to Up Dog
20 Down Dog Alternating Toe Touches

Specific Prep
2 x
8 Romanian Deadlifts
6 Tall Muscle Cleans
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
Strength: Back Squat + Strict Press (2 Rounds for reps)
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1

Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
Primer
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
6 Bar Kip Swings
4 Strict Knees to Chest
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar

Use this to confirm movement modifications and KB load before "Daniels" begins.
"Daniels" (AMRAP - Rounds and Reps)
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar

Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall

Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
[Daniels: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall

Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg

Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
[Daniels: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall

Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
PRVN Reset
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
CrossFitThursday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Thu, Jun 18

Warm-Up Flow
General Prep
2 x
1:00 Cardio Choice
10 Bend and Bows
10 90/90 Hip Switch + Get-Ups
10 Down Dog to Up Dog
20 Down Dog Alternating Toe Touches

Specific Prep
2 x
8 Romanian Deadlifts
6 Tall Muscle Cleans
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
Strength: Back Squat + Strict Press (2 Rounds for reps)
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1

Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
Primer
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
6 Bar Kip Swings
4 Strict Knees to Chest
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar

Use this to confirm movement modifications and KB load before "Daniels" begins.
"Daniels" (AMRAP - Rounds and Reps)
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar

Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall

Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
[Daniels: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall

Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg

Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
[Daniels: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall

Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
PRVN Reset
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate

Strength + MetCon

Strength + MetCon

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