A) 3 rounds not for time:
– 5 banded toe-hip MU turnovers OR 1-3 UB MUs
– 10m handstand walk (use partner assist if needed) OR 10-15 shoulder touches OR 30-60 sec “nose and toes” handstand hold
– 20 banded good mornings
B) Every 8 min x 24-32 min (3-4 sets)
– Row 750/600 m
– 10 deadlifts 225/155 or use 75% of max
– 15/12 ring dips
– 50 double unders
A) Power snatch technique work
B) Barbell cycling:
– 6-8 UB TnG power snatches, R2M between each set x 4 sets
*Start at 50% or 1RM snatch and build if able. Keep each set UB and work on efficiency.
C) 4 rounds for time:
– 6 shoulder to overhead 155/105, 135/95, 95/65
– 8 burpees over the barbell
– 10 pull-ups
A) Pause front squats 4 sets x 5-6 reps @ 4111; R2-3M
B) For time:
– 25 Wall Ball Shots (20/14 lbs)
– 25 Box Jumps (24″/20″)
– 20 Wall Ball Shots
– 20 Box Jumps
– 15 Wall Ball Shots
– 15 Box Jumps
– 10 Wall Ball Shots
– 10 Box Jumps
C) Mobility: quad smash x 1-3 minutes per side
8am Masters
In teams of two, for time:
– 1000 row
– 80 goblet squat
– 80 RKB swings
– 800m row
– 60 DB push press
– 60 ring rows
– 600m row
– 40 partner handoff medball sit-ups
– 40 push-ups
– 400m row
– 20 burpees
9am CrossFit
In teams of two complete AMRAP in 35 min switching off each round:
– Row 300/250m
– 8 shoulder to overhead (115/75, 95/65)
– 8 front squats
– 8 burpees over bar
*Put rowers on both ends of the gym.
10am Level 2/Barbell
A) Technique warm-up, 5 sets:
– power clean + hang squat clean + push press + split jerk @ light to moderate weight
B) E2MOM x 8 min (4 sets)
– hang clean + clean + split jerk @ 65-75%
C) E2MOM x 12 min (6 sets)
– clean + jerk @ 75-90+%
D) Clean pull x 3 sets (build back up 3 times)
2 @ 90%
2 @ 100%
2 @ 110%
A) E2MOM x 8 min (4 sets)
– Snatch 3 position work at 65-75%
B) E2MOM x 10 min (5 sets)
– 2 snatch lift offs (pause 1 sec at knee) + 1 snatch @ 75-85%
C) 3 sets not for time:
– 4, 8, 12, or 16 UB T2B (work on connecting reps)
– Lateral sled drag down and back
– AMRAP UB strict then kipping HSPU
D) 500m row for time
A) Banded Deadlift
– 10 banded singles at 65%; R30S between each
*use green band, 5% heavier than 12/16
B) Deadlift
set 1 – 5 reps @ 65%
set 2 – 5 reps @ 75%
set 3 – 3-5 reps @ 90% (up 2% from 12/16)
Rest 2-3 minutes between sets
B) EMOM x 15 min
1: 12 alternating DB snatches (50-75/20-45)
2: 5-15 ring dips
3: 220/180m row (scale down to 200/150m if needed)
A) 3 rounds not for time:
– 6 banded YTWLs
– 10m handstand walk (use partner assist if needed)
– 3 broad jumps for distance
B) Every 6 min x 24-30 min (4-5 sets)
– Row 500/400m
– 10 thrusters 95/65
– 10 pull-ups
*More advanced athletes should perform CTB pull-ups.
*If you can’t keep up with every 6 min, scale down meters/reps.
A) Barbell cycling: power clean
4 sets:
– 8 UB TnG power cleans, R2M between each set
*Start at 50% or 1RM PC and build if able. Keep each set UB and work on efficiency.
B) EMOM x 15-18 min
1: 2-3 DB no-squat man makers (35-55/15-35)
2: 5-8 box jump overs 24/20”
3: 10, 20 or 40 DUs depending on ability
C) 3 rounds not for time:
– 12 supine medball hamstring curls
– L-sit x 30-40 sec accumulated
