CrossFit | Aug 17 - 22

MONDAY

3 Rounds For Time

• 400m Run

• 10 Clean & Jerk — 155/105

  
  

Stimulus: Heavy barbell cycling + running.

Rx: Choose a weight you can complete each round in 1–2 manageable sets.

Scale: 135/95 or reduce the load.

Focus: Run at a pace you can sustain. The goal is to make the final round look similar to the first.

Score: Total Time

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TUESDAY

For Time

• 800m Row

• 4 Back Squats 225/155

• 21 Hand Release Burpees

• 400m Row

• 3 Back Squats 275/185

• 15 Hand Release Burpees

• 200m Row

• 2 Back Squats 315/225

• 9 Hand Release Burpees

  
  

Focus: Don't redline the first 800m. Choose a load on the Squats that will alow you to mantain sound form.

Score: Total Time

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WEDNESDAY

Every 2:00 × 10 Rounds

2 Dumbbell Complex + 30 Doube Unders

Dumbbell Complex

2 Renegade Row 50s/35s

1 Power Clean 50s/35s

2 Front Racked Lunges 50s/35s

Score: Slowest Round + DB Load

Stimulus: Dumbbell Strength + Jump Rope Skill

Important: Heavy Dumbbells with good mechanics.

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THURSDAY

30-Minute AMRAP

800 Meter Run

30 Pull-ups

20 Shuttle Box Jumps 30"/24"

10 Wall walks

Goal

Work hard while maintaining consistent output.

Stimulus: Aerobic capacity + shoulder stability + leg power.

Score: Total Rounds

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FRIDAY

Every 5:00 × 5 Rounds

• 24/19 Cal. Bike

• 5 Deadlifts — 225/155

• 10 Toes To Bar

Score: Slowest Round + Deadlift Load

Goal

Every round should be fast and consistent.

Stimulus: Heavy deadlift + high-output conditioning.

Scaling: Choose a deadlift weight that can be completed unbroken with excellent mechanics.

Focus: Smooth deadlifts. Don't sacrifice position for speed.

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SATURDAY

Part A — Partner Front Squat

5 × 5 @ 70–75%

Rest 2–3 minutes.

Build gradually. All five sets should be strong and technically sound.

Part B — 25-Minute Partner AMRAP

• 10 Thrusters — 95/65

• 50 Feet Broad Jump

• 10 Burpees Over Bar

• 4 Bar Muscle-ups

• 250 Meter Run

Score: Rounds + Reps

Stimulus: Full-body mixed-modal conditioning.

Focus: Find a sustainable pace early, then attack the final 5 minutes. One athleta works at a time.