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The longest running CrossFit gym in Columbus, GA. Owned and operated by locals from the Bi-City area.
General Warm-Up
2 Sets (Priming the Pull, Press, and Midline):
1:00 Cardio Choice
8 Push-Ups, 21x1 Tempo
25ft (7.5m) Spiderman Crawling Lunge
:20 Hollow Hold + :20 Arch Hold
-
Specific Prep
2 Sets:
3 Rope Hangs to a Standing J-Hook (Set the Feet Before You Stand Up)
5 Bench Press @ Empty Barbell (Shoulder Blades Pinned, Bar to the Mid Chest)
25/25ft (7.5/7.5m) Bear Crawl Plate Push + Pull @ Workout Plate (Eyes Just Ahead of the Hands)
:20 GHD Sorenson Hold (Flat Back, Squeeze the Glutes)
-
Build the bench to working load, then take 1 Rope Climb at workout height before the clock starts.
- Practice the Hang + J-Hook and Reach
- Hang + J-Hook and Reach then move feet and stand
- Full Rope Climb 15ft or Rope Climb to 12-14ft
- Practice Descents and Maneuvering Feet and Shin to Correct Positions
- Advanced Athletes practice Fire-Pole Descent
For Quality
Every 7:00 x 4 Sets
2 Rope Climbs
10 Bench Press
25ft (7.5m) Bear Crawl Plate Push
25ft (7.5m) Bear Crawl Plate Pull
:30 GHD Sorenson Hold
Score = Average Time
Rope Climb: 15ft (4.5m)
Barbell: 135/95lb (61/43kg)
Plate Push: 45/25lb (20/12kg)
Goal: 5:00-6:00 on / 1:00-2:00 off
Stimulus: Muscular Endurance / Strength and Stability
RPE: 5/10
Primary Objective: Finish each working set in a controlled smooth fashion, without needing to push the intensity.
Secondary Objective: Complete the rope climbs and bench press inside a minute so more time is available for the plate push and pull.
Level 2:
Every 7:00 x 4 Sets
2 Rope Climbs
10 Bench Press
25ft (7.5m) Bear Crawl Plate Push
25ft (7.5m) Bear Crawl Plate Pull
:30 GHD Sorenson Hold
Rope Climb: 12-14ft (3.5-4.5m)
Barbell: 115/75lb (52/34kg)
Plate Push: 45/25lb (20/12kg)
Level 1:
Every 7:00 x 4 Sets
2 Rope Pull to Stands
10 Bench Press
25ft (7.5m) Bear Crawl Plate Push
25ft (7.5m) Bear Crawl Plate Pull
:20 Sorenson Hold or Superman Hold
Barbell: 75/55lb (34/25kg)
Plate Push: 25/15lb (12/7kg)
Masters 55+:
Every 7:00 x 4 Sets
2 Rope Climbs or 4 Rope Pull to Stands
10 Bench Press
25ft (7.5m) Bear Crawl Plate Push
25ft (7.5m) Bear Crawl Plate Pull
:30 GHD Sorenson Hold
Rope Climb: 12-14ft (3.5-4.5m)
Barbell: 95/65lb (43/30kg)
Plate Push: 25/15lb (12/7kg)
Competitor:
Every 7:00 x 4 Sets
1 Legless Rope Climb + 1 Rope Climb
10 Bench Press
25ft (7.5m) Bear Crawl Plate Push
25ft (7.5m) Bear Crawl Plate Pull
:30 GHD Sorenson Hold
Rope Climb: 15ft (4.5m)
Barbell: 165/115lb (75/52kg)
Plate Push: 45/25lb (20/12kg)
Hotel Gym / Travel:
Every 7:00 x 4 Sets
8 Strict Pull-Ups
12 Dual Dumbbell Bench Press
25ft (7.5m) Bear Crawl Plate Push
25ft (7.5m) Backwards Bear Crawl Plate Pull
:30 Superman Hold
Dumbbells: 50/35lb (22.5/15kg)
Big Class Notes:
If ropes or benches are short, stagger athletes by 2:00 within each 7:00 window so groups start on different stations, and rotate waiting athletes through rope pull to stands or ring rows. One GHD per 4 athletes is workable since the hold is the last station and lands at different times. This was written in a way that allows for waterfall start, athletes on different stations and starting points, or necessary subs for movements
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
Intent: Restore Tissue Health and Mobility for the Shoulders after an Upper Body Specific Day
For Quality:
4 Sets:
:45 Wall Facing Handstand Hold
10/10 Half Kneeling Banded Paloff Press with Rotation
15 Barbell Hip Thrust, moderate
General Warm-Up
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20 PVC Pipe Prayer Stretch
10 Alternating Arm Swings
8/8 Hand to Hand Wrist Circles
:15/15 Active Scorpion Stretch
:15/:15 Alternating Iron Cross Stretch
-
2 Sets (Priming the Overhead and Receiving Positions): Empty Barbell
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat (:02 pause in the bottom)
-
Specific Barbell Prep
3 Power Snatch + 3 Overhead Squat @ 40%
2 Power Snatch + 1 Squat Snatch + 1 Overhead Squat @ 50%
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat @ 55%
-
Load to 60% for Set 1.
Loading Notes: % of 1RM Snatch, building over the course of 6 sets to a Heavy for the Day
• Focus: Smooth and patient from the floor, speed through the hips, with a quick turnover and punch into the catch
• Look to increase loads on each set starting at 60% and ending around 75-80% of 1RM
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Score = Rounds + Reps
Dumbbell: 1 x 70/50lb (32/22.5kg)
Double Jump Lateral Burpee: Chest to deck, two feet jump laterally over the dumbbell, one jump back
Goals: 6-8 Rounds (through the 12s into the 14s-16s)
Stimulus: High Intensity Couplet
RPE: 8.5/10
Primary Objective: Complete the dumbbell snatch unbroken through the round of 8.
Secondary Objective: Hold a steady burpee cadence from the first round to the last.
Level 2:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
Level 1:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Lateral Burpee Step Over
Dumbbell: 1 x 35/25lb (15/12kg)
Masters 55+:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
Competitor:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
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:
10/10 Single Leg Romanian Deadlifts
8/8 Seated Dumbbell External Rotation
:30 Hollow Hold
Keep the external rotations light and slow; the goal is control through the back of the shoulder after a day of overhead volume.
General Warm-Up
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20 PVC Pipe Prayer Stretch
10 Alternating Arm Swings
8/8 Hand to Hand Wrist Circles
:15/15 Active Scorpion Stretch
:15/:15 Alternating Iron Cross Stretch
-
2 Sets (Priming the Overhead and Receiving Positions): Empty Barbell
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat (:02 pause in the bottom)
-
Specific Barbell Prep
3 Power Snatch + 3 Overhead Squat @ 40%
2 Power Snatch + 1 Squat Snatch + 1 Overhead Squat @ 50%
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat @ 55%
-
Load to 60% for Set 1.
Loading Notes: % of 1RM Snatch, building over the course of 6 sets to a Heavy for the Day
• Focus: Smooth and patient from the floor, speed through the hips, with a quick turnover and punch into the catch
• Look to increase loads on each set starting at 60% and ending around 75-80% of 1RM
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Score = Rounds + Reps
Dumbbell: 1 x 70/50lb (32/22.5kg)
Double Jump Lateral Burpee: Chest to deck, two feet jump laterally over the dumbbell, one jump back
Goals: 6-8 Rounds (through the 12s into the 14s-16s)
Stimulus: High Intensity Couplet
RPE: 8.5/10
Primary Objective: Complete the dumbbell snatch unbroken through the round of 8.
Secondary Objective: Hold a steady burpee cadence from the first round to the last.
Level 2:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
Level 1:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Lateral Burpee Step Over
Dumbbell: 1 x 35/25lb (15/12kg)
Masters 55+:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
Competitor:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
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:
10/10 Single Leg Romanian Deadlifts
8/8 Seated Dumbbell External Rotation
:30 Hollow Hold
Keep the external rotations light and slow; the goal is control through the back of the shoulder after a day of overhead volume.
General Warm-Up
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20 PVC Pipe Prayer Stretch
10 Alternating Arm Swings
8/8 Hand to Hand Wrist Circles
:15/15 Active Scorpion Stretch
:15/:15 Alternating Iron Cross Stretch
-
2 Sets (Priming the Overhead and Receiving Positions): Empty Barbell
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat (:02 pause in the bottom)
-
Specific Barbell Prep
3 Power Snatch + 3 Overhead Squat @ 40%
2 Power Snatch + 1 Squat Snatch + 1 Overhead Squat @ 50%
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat @ 55%
-
Load to 60% for Set 1.
Loading Notes: % of 1RM Snatch, building over the course of 6 sets to a Heavy for the Day
• Focus: Smooth and patient from the floor, speed through the hips, with a quick turnover and punch into the catch
• Look to increase loads on each set starting at 60% and ending around 75-80% of 1RM
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Score = Rounds + Reps
Dumbbell: 1 x 70/50lb (32/22.5kg)
Double Jump Lateral Burpee: Chest to deck, two feet jump laterally over the dumbbell, one jump back
Goals: 6-8 Rounds (through the 12s into the 14s-16s)
Stimulus: High Intensity Couplet
RPE: 8.5/10
Primary Objective: Complete the dumbbell snatch unbroken through the round of 8.
Secondary Objective: Hold a steady burpee cadence from the first round to the last.
Level 2:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
Level 1:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Lateral Burpee Step Over
Dumbbell: 1 x 35/25lb (15/12kg)
Masters 55+:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
Competitor:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
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:
10/10 Single Leg Romanian Deadlifts
8/8 Seated Dumbbell External Rotation
:30 Hollow Hold
Keep the external rotations light and slow; the goal is control through the back of the shoulder after a day of overhead volume.
General Warm-Up
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20 PVC Pipe Prayer Stretch
10 Alternating Arm Swings
8/8 Hand to Hand Wrist Circles
:15/15 Active Scorpion Stretch
:15/:15 Alternating Iron Cross Stretch
-
2 Sets (Priming the Overhead and Receiving Positions): Empty Barbell
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat (:02 pause in the bottom)
-
Specific Barbell Prep
3 Power Snatch + 3 Overhead Squat @ 40%
2 Power Snatch + 1 Squat Snatch + 1 Overhead Squat @ 50%
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat @ 55%
-
Load to 60% for Set 1.
Loading Notes: % of 1RM Snatch, building over the course of 6 sets to a Heavy for the Day
• Focus: Smooth and patient from the floor, speed through the hips, with a quick turnover and punch into the catch
• Look to increase loads on each set starting at 60% and ending around 75-80% of 1RM
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Score = Rounds + Reps
Dumbbell: 1 x 70/50lb (32/22.5kg)
Double Jump Lateral Burpee: Chest to deck, two feet jump laterally over the dumbbell, one jump back
Goals: 6-8 Rounds (through the 12s into the 14s-16s)
Stimulus: High Intensity Couplet
RPE: 8.5/10
Primary Objective: Complete the dumbbell snatch unbroken through the round of 8.
Secondary Objective: Hold a steady burpee cadence from the first round to the last.
Level 2:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
Level 1:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Lateral Burpee Step Over
Dumbbell: 1 x 35/25lb (15/12kg)
Masters 55+:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
Competitor:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
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:
10/10 Single Leg Romanian Deadlifts
8/8 Seated Dumbbell External Rotation
:30 Hollow Hold
Keep the external rotations light and slow; the goal is control through the back of the shoulder after a day of overhead volume.
General Warm-Up
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20 PVC Pipe Prayer Stretch
10 Alternating Arm Swings
8/8 Hand to Hand Wrist Circles
:15/15 Active Scorpion Stretch
:15/:15 Alternating Iron Cross Stretch
-
2 Sets (Priming the Overhead and Receiving Positions): Empty Barbell
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat (:02 pause in the bottom)
-
Specific Barbell Prep
3 Power Snatch + 3 Overhead Squat @ 40%
2 Power Snatch + 1 Squat Snatch + 1 Overhead Squat @ 50%
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat @ 55%
-
Load to 60% for Set 1.
Loading Notes: % of 1RM Snatch, building over the course of 6 sets to a Heavy for the Day
• Focus: Smooth and patient from the floor, speed through the hips, with a quick turnover and punch into the catch
• Look to increase loads on each set starting at 60% and ending around 75-80% of 1RM
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Score = Rounds + Reps
Dumbbell: 1 x 70/50lb (32/22.5kg)
Double Jump Lateral Burpee: Chest to deck, two feet jump laterally over the dumbbell, one jump back
Goals: 6-8 Rounds (through the 12s into the 14s-16s)
Stimulus: High Intensity Couplet
RPE: 8.5/10
Primary Objective: Complete the dumbbell snatch unbroken through the round of 8.
Secondary Objective: Hold a steady burpee cadence from the first round to the last.
Level 2:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
Level 1:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Lateral Burpee Step Over
Dumbbell: 1 x 35/25lb (15/12kg)
Masters 55+:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
Competitor:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
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:
10/10 Single Leg Romanian Deadlifts
8/8 Seated Dumbbell External Rotation
:30 Hollow Hold
Keep the external rotations light and slow; the goal is control through the back of the shoulder after a day of overhead volume.
General Warm-Up
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20 PVC Pipe Prayer Stretch
10 Alternating Arm Swings
8/8 Hand to Hand Wrist Circles
:15/15 Active Scorpion Stretch
:15/:15 Alternating Iron Cross Stretch
-
2 Sets (Priming the Overhead and Receiving Positions): Empty Barbell
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat (:02 pause in the bottom)
-
Specific Barbell Prep
3 Power Snatch + 3 Overhead Squat @ 40%
2 Power Snatch + 1 Squat Snatch + 1 Overhead Squat @ 50%
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat @ 55%
-
Load to 60% for Set 1.
Loading Notes: % of 1RM Snatch, building over the course of 6 sets to a Heavy for the Day
• Focus: Smooth and patient from the floor, speed through the hips, with a quick turnover and punch into the catch
• Look to increase loads on each set starting at 60% and ending around 75-80% of 1RM
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Score = Rounds + Reps
Dumbbell: 1 x 70/50lb (32/22.5kg)
Double Jump Lateral Burpee: Chest to deck, two feet jump laterally over the dumbbell, one jump back
Goals: 6-8 Rounds (through the 12s into the 14s-16s)
Stimulus: High Intensity Couplet
RPE: 8.5/10
Primary Objective: Complete the dumbbell snatch unbroken through the round of 8.
Secondary Objective: Hold a steady burpee cadence from the first round to the last.
Level 2:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
Level 1:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Lateral Burpee Step Over
Dumbbell: 1 x 35/25lb (15/12kg)
Masters 55+:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
Competitor:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
8:00 AMRAP
2-4-6-8-10... Alternating Dumbbell Snatch
2-4-6-8-10... Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
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:
10/10 Single Leg Romanian Deadlifts
8/8 Seated Dumbbell External Rotation
:30 Hollow Hold
Keep the external rotations light and slow; the goal is control through the back of the shoulder after a day of overhead volume.
