CrossFit | Aug 31 - Sep 5

MONDAY

CONDITIONING

TABATA 1 – MED BALL SIT-UPS 8 Rounds 20 sec Work / 10 sec Rest

TABATA 2 – PUSH-UPS 8 Rounds20 sec Work / 10 sec Rest

TABATA 3 – RUN 8 Rounds 20 sec Work / 10 sec Rest

Complete all 8 rounds of each Tabata before moving on to the next movement.

SCORE: Total Number of Reps

24-MINUTE EMOM

Odd Minutes: 3 Power Cleans

Even Minutes: 6 Burpees

SCORE: Power Clean Load

ADVANCED: 3 Power Cleans at a heavier load

RX: 3 Power Cleans

SCALED: 3 Hang Power Cleans

Focus on quality reps and building to a challenging but sustainable load.

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TUESDAY | DEADWEIGHT

A) Front Squats

Build up to a heavy set of 3 reps.

B) For Time

21 Heavy Front Squats

12 Bar Muscle-Ups

21 DB/KB Ground-to-Overhead

12 Bar Muscle-Ups

21 Heavy Front Squats

DB/KB: Heavy

Time Cap: 11 Minutes

ADVANCED:

21 Front Squats 185/115

12 Bar Muscle-Ups

21 KB Snatches 70/53

12 Bar Muscle-Ups

21 Front Squats

RX:

21 Front Squats 135/85

12 Bar Muscle-Ups

21 DB/KB Ground-to-Overhead 53/35

12 Bar Muscle-Ups

21 Front Squats

SCALED:

21 Goblet Squats 53/35

12 Pull-Ups or Jumping Pull-Ups

21 DB/KB Ground-to-Overhead 35/20

12 Pull-Ups or Jumping Pull-Ups

21 Goblet Squats

Choose a squat load that is heavy but allows the athlete to keep moving.

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WEDNESDAY | SNATCH STRENGTH

Every 2 Minutes x 5 Sets

2 Hang Power Snatches1 Overhead Squat

Build to a challenging weight while maintaining excellent technique.

ADVANCED: 2 Squat Snatches + 1 Overhead Squat

RX: 2 Hang Power Snatches + 1 Overhead Squat

SCALED: 2 Hang Power Snatches + 3 Front Squats

SCORE: Heaviest Successful Complex

ECHO ON RANDY

For Time

1-2-3 Minute Working Intervals

1 Minute: 25/18 Cal Echo Bike

2 Minutes: 25/18 Cal Echo Bike + 30 Snatches

3 Minutes: 20/15 Cal Echo Bike + 45 Snatches

Rest 1:00 between intervals.

BB: 75/55

ADVANCED: 95/65

RX: 75/55

SCALED: 55/35

SCORE: Total Time

Goal is to push the pace on the bike while maintaining consistent snatch mechanics under fatigue.

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THURSDAY | REDLINE

For Time

45 Chest-to-Bar Pull-Ups

300' Double KB Farmer Carry

15 Burpees Over DB

KB: 70/53

ADVANCED:

45 Chest-to-Bar Pull-Ups

300' Heavy Double KB Farmer Carry

15 Burpees Over Dumbbells

RX:

45 Chest-to-Bar Pull-Ups

300' Double KB Farmer Carry

15 Burpees Over Dumbbells

SCALED:

45 Pull-Ups or Ring Rows

300' Farmer Carry

15 Burpees

Time Cap: 10 Minutes

Heavy carry should be challenging enough that athletes need to manage their grip and breathing.

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FRIDAY | UNDER PRESSURE

PART 1 – @ 0:00

For Time

150 Double-Unders

ADVANCED: 200 Double-Unders

RX: 150 Double-Unders

SCALED: 150 Single-Unders or 75 Double-Unders

Rest until 5:00.

PART 2 – @ 5:00

For Time

Max Unbroken Parallette Handstand Hold

ADVANCED: Freestanding Handstand Hold

RX: Parallette Handstand Hold

SCALED: Wall Handstand Hold

Rest until 10:00.

PART 3 – @ 10:00

For Time

30 Clean & Jerks

12 @ 155/105

9 @ 185/135

6 @ 225/155

3 @ 275/185

Athletes may break up the sets however they choose.

ADVANCED: Complete prescribed loading.

RX: Scale the loading so the final 3 reps are heavy but achievable.

SCALED: 30 Clean & Jerks at a moderate load.

TIME CAP: 10 Minutes

SCORE: Total Time for Part 3 or reps completed in the 5 minutes

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SATURDAY | PARTNER CHAOS

2-PERSON TEAM

For Time

5 Rounds

800m Run

20 Wall Balls

15 Synchronized Burpees

20/15 Cal Row

20 Alternating DB Snatches

HOW IT WORKS:

• Run 800m together.

• Split the Wall Balls however you choose.

• Synchronized Burpees must be completed together.

• Split the Row calories however you choose.

• Split the DB Snatches however you choose.

• Both partners must complete each movement before moving on.

ADVANCED:

30/20 lb Wall Ball

Heavy DB Snatches

Burpees over DB

RX:

20/14 lb Wall Ball

Moderate DB Snatches

SCALED:

14/10 lb Wall Ball

Lighter DB Snatches

Step-back burpees

TIME CAP: 35 Minutes

SCORE: Total Time

BONUS

Every time a team finishes a round, they earn 1 point.

At the end of the workout, the team with the most points wins.

The goal is to keep this one fun and competitive. Pick a partner who matches your pace and try to stay together for the entire workout.