CrossFit – Fri, Aug 7 Warm-Up General Prep 2:00 Cardio Choice 10/10 Hand to Hand Wrist Circles 20 Alternating Arm Swings 10 Back Slaps 10 Bend and Bow :15/:15 Crossbody Lat Stretch Specific Prep 2 Sets, For Quality 6 Tall Muscle Cleans 8 Bradford Press w/ Lockout 10 Behind the Neck Elbow Punch Throughs 8
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
