CrossFit – Thu, Dec 11 Warm-Up Flow (Checkmark) General Prep 2 Rounds: For Quality 1:00 Row 10 Alternating Step-Ups + 5 Box Jumps 5 Walking Inchworm To Hollow Hold 15 Banded Good Mornings :20/:20 second Side Plank 10 Hollow Hold 8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings Specific Prep 4 Sets Building to 75%
CrossFit – Sat, Dec 27 No Childcare available on December 24** Holiday Hours:Dec. 24: 8:30 Only (12 Days of Christmas WOD)Dec. 25: ClosedDec 26: ClosedDec 31: 5:30, 6:30, 8:30, 9:30, NoonJan 1: ClosedJan 2: Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 2 Sets: 1:00 Cardio Choice 10 Alternating Box Step-Ups 5/5 World’s Greatest Stretch
CrossFit – Mon, Jan 12 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice — Body Flow Warm-Up 20 seconds, Each Movement -Alternating Box Step-Ups -Alternating Arm Swings –Hand to Hand Wrist Circles -Trunk Rotations –Bow and Bend –Down Dog Toe Touches –Quarter Squat Reactive Jumps Power Snatch (Every 2:00 x 5 Sets @ 70%+ 1.1.1.1
CrossFit – Wed, Jan 28 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 1:00 Bike :30 Shuttle Runs :15 Hollow Hold :30 Glute Bridge Hold 10 Alternating Bird Dogs with Pause at Extensions Specific Prep and Primer 12/9 Calorie Echo Bike 4 Shuttle Runs 1 Partial Wall Walk + 1 Full Wall Walk 9/7
CrossFit – Fri, Feb 13 Warm-Up Flow (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :30 Alternating Scorpions :20 Wrist Circles (each direction) General Prep 2 Sets: For Quality 6 Romanian Dealifts 6 Tall Muscle Cleans 8 Bradford Press with Lockout 3 Front Squats 3 Push
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
