Mondays workout is below but here is preview of the week
*****Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

**** Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

1:00 Row Easy
:30 Alternating Scorpion Stretch
:30 Alternating Iron Cross Stretch
:20/:20 Samson Lunge
–
2 Sets: For Quality
:40 Row Moderate to Hard, Building
10/10 Wrist Circles
10/10 Alternating Arm Swings
5 Hang Muscle Snatch + 5 Overhead Squats + 6-8 Reactive Quarter Squat Jumps

Specific Barbell Prep (5-7 min)
*Add Loads: Barbell off the floor
Build over the Course of 3-4 sets to 70% performing Complex
Snatch Grip Deadlift to the Hip
Hang Squat Snatch
Squat Snatch
Hang Squat Snatch

Weightlifting
Squat Snatch Complex: 12:00 to Complete
6 Sets
1 Hang Squat Snatch
1 Squat Snatch
1 Hang Squat Snatch

3 Sets @ 70-75%
2 Sets @ 80%
1 Set @ 82%+

Extra Instructions / Points of Performance
% is Based on 1RM Snatch
This complex must be unbroken. Focus on the bar remaining close and a snappy turnover into the catch. The primary goal today will be to hit the last set at over 80% of your 1RM Snatch.
We can look to modify this complex for newer athletes to 3 Hang Power Snatch + 3 Overhead Squats

For Time (cap 10 minutes)
15 Power Snatch
500m Row
15 Power Snatch

Load: 135/95lb, 61/43kg
Score = Time

Scaling- Lower weights, new athletes go from the hang and no squat

Goal Time Domain: 5-8 minutes
Time Cap: 10 minute
Primary Objective: Consistent barbell cycling and pace. Finish each set of 15 Power Snatch in under 2:00 minutes
Secondary Objective: Hard charging row at between 2-5k pace.
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10

• This is meant to be a sprint effort while maintaining technical capacity on the barbell.

Workout Strategy Notes:
Power Snatch: Start off with a good touch and go set, before settling into quick singles to finish off the first 15 reps in order to bring heart rate down before getting on the rower.
On the final power snatch, we should be looking to tackle quick singles throughout, but if you have something in the tank, finish with a set of 3-5 Touch N’ Go.
Row: Maintain a strong pace that will still allow you to come off quickly and get right back on the barbell. Focus is to hold around 5k-2k pacing.

Workout- Teams of 2
Workout 1-split the work
12 Minute Amrap
25 cal row
200 Meter run together
30 foot handstand walk or 6 wall walks

Workout 2
10 Minutes
16 clean and jerks, 135/95
4 Rope Climbs

Workout 3
16 Minute Amrap
50 Pull ups
50 Burpees over your bar
50 cal ski
50 Snathces 95/65
50 bike cals
How far can you get into the 2nd round of this??? can you make it to the 2nd round

40 minutes- Teams of 3 split how you want
-Ski 40
*
-Row 40
*
-run 200 (one at time while others partner rest)
*
What does the star mean…. that means
30 cal bike and 18 burpees split how you want between each movement

9am CrossFit
Coaches choice warm up

400m Dual Dumbbell Farmers Carry Buy-In
–
5 Rounds For Time
20/14 Calorie Echo Bike
200-400-600-800m-1000m Run
20 American Kettlebell Swings
30 Air Squats
–
400m Dual Dumbbell Farmers Carry Cash-Out

Warm-Up (10 minutes)
2:00 Cardio Choice
–
2 Sets: For Quality
10 Bootstrap Squat
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
10 Cossack Squats
10 second Chin Over Bar Hold

Specific Barbell Prep (5-7 minutes)
Back Squat
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 65%
Then Working Loads on the Bar

Back Squat
Every 2:00 minutes x 6 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 70%
Set 3: 5 @ 75%
Set 4: 5 @ 75%
Set 5: 3 @ 80%
Set 6: 1 @ 85-90%
% is Based on 1RM Back Squat

Workout
8:00 AMRAP
Max Wall Balls
Starting at 0:00 and EMOM, Complete 6/5 Strict Pull-Ups
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 2:
8:00 AMRAP
Max Wall Balls
Starting at 0:00 and EMOM, Complete 5/4 Strict Pull-Ups
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
8:00 AMRAP
Max Wall Balls
Starting at 0:00 and EMOM, Complete 4/3 Strict Banded Pull-Ups
Wall Ball: 14/10lb, 6/4kg

Goal: Accumulate as many wall ball reps as possible while staying consistent with strict pull-ups. Athletes should aim for at least 80+ total wall balls across the workout.
Primary Objective: Sustain steady wall ball sets and minimize transition time between pull-ups and returning to the wall ball.
Secondary Objective: Unbroken Sets of Strict Pull-Ups
Stimulus: Midline and shoulder stamina under fatigue. Athletes must balance heart rate control with upper-body endurance.
RPE: 7.5/10—Moderately uncomfortable. The workout requires managing breathing and local muscular fatigue, especially after the later rounds of pull-ups.
Workout Strategy Notes:
Wall Balls:
Open with a large set in the first minute to build volume before fatigue sets in.
After each pull-up set, re-engage quickly and aim for consistent, manageable chunks (e.g., sets of 10-15).
Focus on efficient breathing and a smooth rhythm to avoid excessive burnout.
Strict Pull-Ups:
Smooth, controlled reps to preserve pulling strength.
If needed, break into quick singles to avoid failure later in the workout.
Use a grip width that allows for maximal efficiency without over-fatiguing the shoulders.

2:00 Cardio Choice
10 PVC Pipe Around the Worlds
:15/:15 second Standing PVC Pipe Prayer Stretch
–
2 Sets: For Quality
5/5 Single Arm Dumbbell Snatch
5/5 Single Arm Dumbbell Strict Press
10 Hollow Rocks
10 Arch Rocks
—
Specific Barbell Prep (5-7 minutes)
2 Sets: Empty Barbell
3 Hang Muscle Snatch
3 Hang Power Snatch
5 Strict Press
–
3 Sets: Building Loads
1.1.1 Power Snatch, building to 70%
3-5 Strict Press, building to 70%

24:00 EMOM
minute 1: 1.1.1 Power Snatch (the dot means rest 7-10 seconds between lifts) so 1 rep, wait 7-10 seconds, 1 rep, wait 7 to 10 seconds, 1 rep done.
minute 2: *Strict Press
minute 3: 10-15 Straight Leg Weighted Sit-Ups
minute 4: Rest

Strict Press
Set 1: 5 @ 70%
Set 2: 5 @ 70%
Set 3: 5 @ 75%
Set 4: 5 @ 75%
Set 5: 3 @ 80%
Set 6: 1 @ 85-90%

Power Snatch @ 70%+ of 1RM Power Snatch
Weighted Sit-Ups: 25/15lb, 12/7kg

Goal: Build to 80-85% on the Power Snatch
Primary Objective: Develop power and barbell proficiency under a structured EMOM while maintaining volume and control in the strict press.
Secondary Objective: Engage midline endurance with weighted sit-ups, reinforcing core strength to support overhead positions.
Stimulus: Olympic lifting skill and strength development with an emphasis on overhead stability, barbell cycling mechanics, and midline control.
RPE: 6-7/10—Barbell work should be heavy but repeatable, avoiding technical breakdown. The strict press will feel challenging in later rounds, but each set should be controlled.
Workout Strategy Notes:
Power Snatch: Focus on crisp, efficient pulls. The 1.1.1 format encourages resetting between reps to reinforce technique and avoid rushed lifts.
Strict Press: Stay engaged through the midline and control the bar path. The final two sets should feel near max effort but still maintain strict form.
Weighted Sit-Ups: Maintain core engagement throughout the movement. Choose a weight that allows for smooth reps without excessive strain on the lower back.