Mondays workout is below but here is a preview of the week
Strength & Weightlifting Progressions:
Monday: Back Squat EMOM – Reinforcing position and power at moderate loading
Wednesday: Deadlift + Seated Box Jumps – Developing rate of force production
Thursday: Snatch Complex – Pulling mechanics and barbell awareness
Friday: Bench Press Wave – Pressing strength and volume
Conditioning Focus:
Tuesday: “Grand Theft Auto” – VO₂ max retest with classic running/burpee combo
Wednesday: “DT” – Classic CrossFit barbell benchmark
Thursday: Overhead Squat + Pull-Up Ladder – Midline control meets gymnastic density
Friday: Echo Bike + Push-Up + TTB Intervals – Bodyweight and machine density work
General Prep
50 Single Unders
10 Alternating Box Step-Ups
10 Goblet Cossack Squats
10 Alternating v-ups
2 Sets:
35 Double Unders or 50 Single Unders
10 Dual Dumbbell Step-Ups @ Warm-Up Loads
10 Goblet Squats
10 V-Ups
Barbell Specific Warm-Up
10 Empty Barbell Reps
2 Sets x 5 Reps @ 40-50%
3 Reps @ 60%
Load Barbell with 65-70%
Strength
Back Squat
10:00 EMOM
3 Reps @ 65-70% of 1RM
Workout
12:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Ups
minute 2: 15 GHD Sit-Ups
minute 3: 10 single Kettlebell Goblet Squats
minute 4: 50 Double Unders
Dumbbells: 2×50/35lb, 22.5/15kg
Box Height: 20in
Kettlebell: 70/53lb, 32/24kg
Level 2:
12:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Ups
minute 2: 15 GHD Sit-Ups,
minute 3: 10 Kettlebell Goblet Squats
minute 4: 35 Double Unders
Dumbbells: 2×35/25lb, 15/12kg
Box Height: 20in
Kettlebell: 53/35lb, 24/16kg
GHD: Partial Range of Motion or weighted sit ups
Level 1:
12:00 EMOM
minute 1: 14 Alternating Box Step-Ups
minute 2: 20 sit ups or weighted sit ups
minute 3: 10 Kettlebell Goblet Squats
minute 4: 70 Single Unders
Box Height: 20in
Kettlebell: 53/35lb, 24/16kg
GHD: sit ups or weighted sit ups
Masters 55+
12:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Ups
minute 2: 20 sit ups or weighted sit ups
minute 3: 10 Kettlebell Goblet Squats
minute 4: 35 Double Unders
Dumbbells: 2×35/25lb, 15/12kg
Box Height: 20in
Kettlebell: 53/35lb, 24/16kg
Goal: Complete each working movement within the minute.
Stimulus: Midline and Quad Stamina
RPE: 7/10
Primary Objective: Complete each movement in under 40 seconds. We are looking to keep this to 30-40 sec on and 20-30 sec off per movement.
Secondary Objective: Keep the RPE for this workout at 7/10 or under
Workout Strategy:
The focus for this workout is to reinforce good quality mechanics, add unilateral loading and volume while targeting midline stability and stamina. We will be looking to complete each movement within the minute and ideally before the 40 second mark for each station. Focus on quality mechanics and consistent pacing across reps and movements. No need to push here today as this is meant to be more quality accessory volume than a high intensity workout today.
Movement Modifications:
Dual Dumbbell Step-Ups: Reduce the loading and / or the box height.
GHD Sit-Ups: Shorten the range of motion or move to V-Ups, Alternating V-Ups or medball weighted sit-ups.
Kettlebell Goblet Squats: Reduce the loading, move to a goblet box squat. or sub alternating lunges depending on the athlete’s limitations.
50 Double Unders: Reduce to 35 Double Unders or 30 seconds of practice, or we can sub 70 single unders for the 50 double unders..