MON, Aug 11 Workouts
- Coach Ivan
- Aug 10, 2025
- 2 min read
CrossFit
RUNNING DYNAMIC WARM-UP | 6:00
1 set:
200-meter run, slow
:30 alternating hamstring scoops
2 sets:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100-meter run– Practice maintaining a figure-4 body position on each run.
1 set:
200-meter run, faster
BUILD UP | 8:00
3-4 sets:
6 power cleans
– Build to workout weight.
– Rest 1:00 between sets.
RX
3 rounds for time of:
400-m run
21 med-ball cleans (20/30 lb)
12 power cleans (105/155 lb)
SCORE: TOTAL TIME
INTERMEDIATE
3 rounds for time of:
400-m run
21 med-ball cleans (14/20 lb)
12 power cleans (75/105 lb)
SCORE: TOTAL TIME
BEGINNER
3 rounds for time of:
200-m run
15 med-ball cleans (10/14 lb)
10 power cleans (35/45 lb)
SCORE: TOTAL TIME
Masters 55+ option:
3 rounds for time of:
400-m run
21 med-ball cleans (14/20 lb)
12 power cleans (75/115 lb)
SKILL WORK
Post workout
2 sets:
400-m run– Rest 3:00 between efforts.
INTENDED STIMULUS
10:00-15:00.
Heavier than normal med-ball cleans and moderate-to-heavy power cleans; intended interference.
Run efforts in under 2:30.
Med-ball cleans and power cleans each in under 1:30.
ALTERNATE WORKOUT
At-home option:
3 rounds for time of:
400-m run
21 med-ball cleans (20/30 lb)
12 power cleans (105/155 lb)
STRETCHING | 5:00
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
Sweat
RUNNING DYNAMIC WARM-UP | 6:00
1 set:
200-meter run, slow
:30 alternating hamstring scoops
2 sets:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100-meter run– Practice maintaining a figure-4 body position on each run.
1 set:
200-meter run, faster
5 rounds for time of:
400-m run
21 med-ball cleans (20/30 lb)
12 burpees
SCORE: TOTAL TIME

16:11
200m run
21 - 20# med ball cleans
12 - 75# power cleans
🥵
This workout was something!!! lol
I got 12:30 RX
Have fun with this one you guys. Post your scores to comments.