CrossFit – Sat, Aug 5
CrossFit – Sat, Aug 5 Saturday Community Wod 25 Min EMOM Minutes: 1) 12 Wall Ball@20/14 2) 12 Box Jump Overs@24/20 3) 12 Hang Clean and Jerks@95/65 4) 12 Cals 5) Rest Rx+ 115/85
CrossFit – Sat, Aug 5 Saturday Community Wod 25 Min EMOM Minutes: 1) 12 Wall Ball@20/14 2) 12 Box Jump Overs@24/20 3) 12 Hang Clean and Jerks@95/65 4) 12 Cals 5) Rest Rx+ 115/85
CrossFit – Fri, Aug 4 Larry (Time) 21-18-15-12-9-6-3 reps for time of: Front squats Bar-facing burpees *200-m sandbag carry after each round ♀ 75-lb. squat, 50-lb. sandbag ♂ 115-lb. squat, 80-lb. sandbag U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, in Helmand Province, Afghanistan.
CrossFit – Thu, Aug 3 Deadlift (Weight) Deadlift Wave2-6-2-6-2RPE 10-7-10-7-10 Athletes will warm-up to a challenging, maximal set of “2” to complete the first set. Drop the weight toa medium but heavy load for the next set of “6.” For the third set,increase the load again, etc. Rest :60 but no more than :90 b/t
CrossFit – Wed, Aug 2 Snatch Complex (Weight) 15 minutes to work up to a heavy complex for the day: Snatch + Hang Snatch + 2 OHS Metcon (AMRAP – Reps) 5 Rounds: 4:00 to complete the following:400m Run15 Overhead Squats 95/65Max Effort Chest to Bar Pullups Rest 1:00 b/t rounds Score is total number
CrossFit – Tue, Aug 1 Clean and Jerk EMOM (Weight) 10:00 EMOM Alternate each minute Odd: 10 C&J (*Increase weight every round) Even: 5 Deficit HSPU 4/3″ L1: 5 HSPUL2: 1 Abmat HSPUL3: 10 STRICT Push-ups *record highest C&J weight Metcon (Time) For Time:50 Double Unders30 Pistols12 Ring Muscle-Ups50 Double Unders20 Pistols9 Ring Muscle Ups50
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
