CrossFit – Sun, Aug 16 Warm-Up Flow General Prep 2 x 1:00 Jump Rope 10 Banded Passthroughs 15 Banded Pull-Aparts 20 Bear Plank Shoulder Taps 10 Hollow Rocks 10 Arch Rocks Specific Prep 2 x :15 Dead-Hang + :15 Active Hang 8 Bar Kip Swings 6 Strict Knee Raises :15 Tuck L-Hang 6 Tall Muscle
CrossFit – Tue, Sep 1 Warm-Up: 2:00 Cardio Choice – :30 Single-Unders 10 Bootstrap Squats 10 Down Dog Toe Touches 8 Inchworm Push-Ups 10 Banded Pull-Aparts 5/5 World’s Greatest Stretch :20 Hollow Hold – 2 Sets: 8 Down Dog Pike Push-Ups 8 Quadruped Thoracic Rotations 10 Air Squats :20 Handstand Hold or Plank Hold Specific
CrossFit – Wed, Sep 16 Warm-Up: General Warm-Up 1:30 Cardio Choice – :20 Hand to Hand Wrist Circles 10 Back Slaps + 10 Alternating Arm Swings 8 Behind the Neck Elbow Punch Throughs 10 Bootstrap Squats 5/5 Worlds Greatest Stretch 10 Bend and Bow – 2 Sets 8 Barbell Good Mornings 6 Tall Muscle Cleans
CrossFit – Fri, Oct 2 Warm-Up: General Warm-Up 2:00 Cardio Choice – 10 Bootstrap Squats :15/:15 Crossbody Lat Stretch 10/10 Single Leg Glute Bridge 5/5 World’s Greatest Stretch – 2 Sets (Priming the Legs and the Pulling Midline): 10 Banded Pull-Aparts 8 Scapular Pull-Ups :15 Dead Hang + :15 Active Hang :20 Hollow Hold 5
CrossFit – Sun, Oct 18 Warm-up General Warm-Up 1:30 Cardio Choice – 2 Sets: 10 Glute Bridges w/1 sec pause at the top of each 10 Hollow Rocks + :10 Hollow Hold 16 Bear Plank Shoulder Taps 16 Banded Good Mornings (Priming the Midline and Hinge for GHD and Devils Press) – Specific Dumbbell and
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
