CrossFit – Wed, Oct 26
CrossFit – Wed, Oct 26 1 Rep Max Snatch (Weight) 20:00 to establish 1 RM Snatch Metcon 15:00 AMRAP: 200m Run 15 Power Snatches 95/65 10 HSPU
CrossFit – Wed, Oct 26 1 Rep Max Snatch (Weight) 20:00 to establish 1 RM Snatch Metcon 15:00 AMRAP: 200m Run 15 Power Snatches 95/65 10 HSPU
CrossFit – Mon, Oct 24 Hatch Cycle 1RM Back Squat (Weight) 30 minutes to establish 1 RM Back Squat Suggested Warm-Up: 1×5@60% 1×3@70% 1×2@80% 1×2@90% 1×1@95% 1×1@>100% Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
CrossFit – Sat, Oct 22 CrossFit Sacrifice 10th Anniversary WOD (Time) For Time: Teams of 2 – Relay Style Athlete 1 – 400m Run 40 Power Cleans Athlete 2 – 400m Run -rest 1:00- Athlete 1 – 300m Run 30 Power Snatch Athlete 2 – 300m Run -rest 1:00- Athlete 1 – 200m Run 20
CrossFit – Fri, Oct 21 Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Cat-Cow
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
10 Scapular Push-Ups
-
2 Sets:
10 Deep Lunge Mountain Climbers
5 Up-Downs
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Strict Press (Ribs down, bar path tight to the face)
5 Front Rack Dip and Drive, No Press (Vertical torso, heels stay down)
5 Push Press (Finish the drive before the arms take over)
-
Then build in 2-3 sets of 3 reps to 65% before the clock starts.
Loading Notes: % of 1RM Push Press
- Focus on a vertical dip and drive with a firm lockout of the knees, hips, and elbows with the biceps covering the ears, bar over midline, and a tight core avoiding hyperextension.
6 Rounds for time:
1 Bear Complex (115/75)
6 Pull-ups
8 Overhead Walking Lunges (45/25) Plate
9 Burpees
“Bear Complex”= 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press (unbroken)
Goal 11-14 Mins
Time Cap: 20 mins
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Cat-Cow
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
10 Scapular Push-Ups
-
2 Sets:
10 Deep Lunge Mountain Climbers
5 Up-Downs
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Strict Press (Ribs down, bar path tight to the face)
5 Front Rack Dip and Drive, No Press (Vertical torso, heels stay down)
5 Push Press (Finish the drive before the arms take over)
-
Then build in 2-3 sets of 3 reps to 65% before the clock starts.
Loading Notes: % of 1RM Push Press
- Focus on a vertical dip and drive with a firm lockout of the knees, hips, and elbows with the biceps covering the ears, bar over midline, and a tight core avoiding hyperextension.
6 Rounds for time:
1 Bear Complex (115/75)
6 Pull-ups
8 Overhead Walking Lunges (45/25) Plate
9 Burpees
“Bear Complex”= 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press (unbroken)
Goal 11-14 Mins
Time Cap: 20 mins
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Cat-Cow
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
10 Scapular Push-Ups
-
2 Sets:
10 Deep Lunge Mountain Climbers
5 Up-Downs
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Strict Press (Ribs down, bar path tight to the face)
5 Front Rack Dip and Drive, No Press (Vertical torso, heels stay down)
5 Push Press (Finish the drive before the arms take over)
-
Then build in 2-3 sets of 3 reps to 65% before the clock starts.
Loading Notes: % of 1RM Push Press
- Focus on a vertical dip and drive with a firm lockout of the knees, hips, and elbows with the biceps covering the ears, bar over midline, and a tight core avoiding hyperextension.
6 Rounds for time:
1 Bear Complex (115/75)
6 Pull-ups
8 Overhead Walking Lunges (45/25) Plate
9 Burpees
“Bear Complex”= 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press (unbroken)
Goal 11-14 Mins
Time Cap: 20 mins
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Cat-Cow
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
10 Scapular Push-Ups
-
2 Sets:
10 Deep Lunge Mountain Climbers
5 Up-Downs
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Strict Press (Ribs down, bar path tight to the face)
5 Front Rack Dip and Drive, No Press (Vertical torso, heels stay down)
5 Push Press (Finish the drive before the arms take over)
-
Then build in 2-3 sets of 3 reps to 65% before the clock starts.
Loading Notes: % of 1RM Push Press
- Focus on a vertical dip and drive with a firm lockout of the knees, hips, and elbows with the biceps covering the ears, bar over midline, and a tight core avoiding hyperextension.
6 Rounds for time:
1 Bear Complex (115/75)
6 Pull-ups
8 Overhead Walking Lunges (45/25) Plate
9 Burpees
“Bear Complex”= 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press (unbroken)
Goal 11-14 Mins
Time Cap: 20 mins
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Cat-Cow
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
10 Scapular Push-Ups
-
2 Sets:
10 Deep Lunge Mountain Climbers
5 Up-Downs
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Strict Press (Ribs down, bar path tight to the face)
5 Front Rack Dip and Drive, No Press (Vertical torso, heels stay down)
5 Push Press (Finish the drive before the arms take over)
-
Then build in 2-3 sets of 3 reps to 65% before the clock starts.
Loading Notes: % of 1RM Push Press
- Focus on a vertical dip and drive with a firm lockout of the knees, hips, and elbows with the biceps covering the ears, bar over midline, and a tight core avoiding hyperextension.
6 Rounds for time:
1 Bear Complex (115/75)
6 Pull-ups
8 Overhead Walking Lunges (45/25) Plate
9 Burpees
“Bear Complex”= 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press (unbroken)
Goal 11-14 Mins
Time Cap: 20 mins
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Cat-Cow
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
10 Scapular Push-Ups
-
2 Sets:
10 Deep Lunge Mountain Climbers
5 Up-Downs
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Strict Press (Ribs down, bar path tight to the face)
5 Front Rack Dip and Drive, No Press (Vertical torso, heels stay down)
5 Push Press (Finish the drive before the arms take over)
-
Then build in 2-3 sets of 3 reps to 65% before the clock starts.
Loading Notes: % of 1RM Push Press
- Focus on a vertical dip and drive with a firm lockout of the knees, hips, and elbows with the biceps covering the ears, bar over midline, and a tight core avoiding hyperextension.
6 Rounds for time:
1 Bear Complex (115/75)
6 Pull-ups
8 Overhead Walking Lunges (45/25) Plate
9 Burpees
“Bear Complex”= 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press (unbroken)
Goal 11-14 Mins
Time Cap: 20 mins
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Arm Swings
:20 Back Slaps
10 Behind the Neck Elbow Punch Throughs
10/10 Hand to Hand Wrist Circles
10 Bend and Bow
10/10 World's Greatest Stretch
10 Alternating Box Step-Ups
-
Specific Prep
1 Progressive Set:
:20 Dead Hang + :20 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
10 Russian Kettlebell Swings, Light
-
5 Barbell Good Mornings
3 Position Hang Power Clean (High Hang + Hang + Low Hang)
-
5 Bar Kip Swings (Push away at the top, lats stay on)
5 Knees to Elbows or 3 Toes-to-Bar (Open the hips fully before the next rep)
8 American Kettlebell Swings @ Workout Load (Hips drive, arms guide, bell finishes overhead)
4 Box Jump Overs @ Workout Box (Land tall, open the hips on the box or over it)
-
Then build the barbell to the workout load, taking 3 Power Cleans at each jump.
Partners rotate through these final sets so both confirm box height, kettlebell load and barbell load before the clock starts.
For Time, With a Partner
Round 1
12 Power Cleans
18 Toes-to-Bar
Round 2
12 Power Cleans
18 Toes-to-Bar
24 Box Jump Overs
Round 3
12 Power Cleans
18 Toes-to-Bar
24 Box Jump Overs
36 American Kettlebell Swings
Round 4
12 Power Cleans
18 Toes-to-Bar
24 Box Jump Overs
36 American Kettlebell Swings
1,000m Row
Round 5
12 Power Cleans
18 Toes-to-Bar
24 Box Jump Overs
36 American Kettlebell Swings
1,000m Row
400m Dual Kettlebell Farmers Carry
*Split all work between partners as desired. One athlete works at a time.
Time Cap: 35:00
Score = Time
Barbell: 155/105lb (70/48kg)
Kettlebells: 53/35lb (24/16kg)
Box Height: 24/20in
Goal: 25:00-30:00
Stimulus: Partner Conditioning 1:1 Work to Rest / Grip + Midline + Leg Stamina
RPE: 8/10
Primary Objective: Keep a steady partner swap rhythm so neither athlete ever hits failure on grip.
Secondary Objective: Arrive at round five with enough forearms left to carry the kettlebells without multiple drops.
Level 2:
10 Power Cleans + 15 Toes-to-Bar + 20 Box Jump Overs + 30 American Kettlebell Swings + 1,000m Row + 400m Dual Kettlebell Farmers Carry
Barbell: 115/80lb (52/36kg)
Kettlebells: 53/35lb, 24/16kg
Box Height: 24/20in
Level 1:
10 Hang Power Cleans + 15 Kipping Knee Raises + 20 Box Step-Ups + 30 Russian Kettlebell Swings + 800m Row + 300m Dual Kettlebell Farmers Carry
Barbell: 75/55lb (34/25kg)
Kettlebells: 35/18lb (16/8kg)
Box Height: 24/20in
Masters 55+:
10 Power Cleans + 15 Toes-to-Bar + 20 Box Jump Overs + 30 American Kettlebell Swings + 1,000m Row + 400m Dual Kettlebell Farmers Carry
Barbell: 95/65lb (43/30kg)
Kettlebells: 44/26lb, 20/12kg
Box Height: 24/20in
Competitor:
Movements as Prescribed
Barbell: 185/125lb (84/57kg)
Kettlebells: 70/53lb (32/24kg)
Box Height: 30/24in
Hotel Gym / Travel:
Perform Solo
8 Dual Dumbbell Power Cleans + 12 V-Ups + 16 Box Jump Overs or Bench Jump Overs + 20 American Kettlebell Swings or Dual Dumbbell Hang Muscle Snatch + 500/450m Row or 400m Run + 200m Dual Kettlebell Farmers Carry or 1:00 Farmers Hold
*The workout still performed as prescribed in the order written.
Big Class Notes:
Stagger team starts by 4:00 if rowers or barbells are short, scoring on elapsed clock time per team. If rowers are fully maxed out, sub 4,500 BikeErg or 900m SkiErg for the 1,000m Row and keep the farmers carry in the same lane pattern so traffic stays clean.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
For Quality:
3 Sets:
7/7 Landmine Rotational Press, Moderate
10/10 Single Leg Dumbbell Hip Thrust
15/15 Banded Terminal Knee Extensions
Choice on Load. Keep the press smooth and the hip thrust paused at the top for a full second.
