Warm-Up: (8-10 minutes)
3 Sets: For Quality
1:00 Row, Increase Intensity Each Round
10 Scapular Pull-Ups
8/8 Single Arm Ring Rows
6 Inchworm Push-Ups`

Strength
every 2:00 x6
5 reps of Bench Press
start at 75 percent and build up to about 85 if possible

workout
Every 4:00 minutes x 4 Sets
20/16 Calorie Row
12 Chest to Bar
4 Wall Walks
Wall Walks to 10in off the Wall

Level 2:
Every 4:00 minutes x 4 Sets
18/15 Calorie Row
12 Pull-Ups
4 Wall Walks
Level 1:
Every 4:00 minutes x 4 Sets
16/13 Calorie Row
12 Jumping Pull-Ups
4 Partial Wall Walks

Goals:
Primary Objective: Complete each round in 2:00-2:45 to allow at least 1:15-2:00 of rest before the next interval.
Secondary Objective: Maintain consistent output across all four rounds, avoiding a major drop-off in pacing.
Stimulus: High-intensity sprint effort
Upper body fatigue accumulation, requiring efficiency in pull-ups and wall walks
RPE (Rate of Perceived Exertion): 8.5/10
Effort should be aggressive but controlled, with some fatigue buildup round over round.
Expect a short but intense challenge with a slight fall-off in pacing as the workout progresses.
Workout Strategy
Pacing Plan:
Row: Push hard but don’t max out- For our average male athletes expect to push at around 1250 Cal/Hr + and for our female athletes look to hold 950 cal/hr +
Chest-to-Bar Pull-Ups: Unbroken if possible; if needed, break into quick 6-6 or 8-4 sets to avoid burnout.
Wall Walks: Maintain deliberate but fast reps, keeping the core engaged to prevent unnecessary fatigue.
Transition Efficiency:
Step off the rower and immediately go to the pull-up bar—don’t waste time adjusting chalk or pacing around.
After finishing the pull-ups, drop to the floor and begin the first wall walk immediately.
Breathing & Recovery:
Breathe through the pull-ups and focus on steady exhales during the wall walks to prevent redlining.
Take deep breaths between movements but don’t let rest times extend unnecessarily.
Potential Pitfalls:
Over-pacing the row – Pushing too hard may lead to poor performance in gymnastics; find the balance.
Burning out on chest-to-bar pull-ups – Unbroken is ideal, but controlled small sets are better than hitting failure.
Fatiguing on wall walks – Focus on smooth, efficient reps rather than rushing and getting no-reps.

Monday’s workout is below. Here is what to expect this week
Monday: Deadlift 5×5 + a Powerful Couplet of Power Cleans and High Box Jumps
Tuesday: Chest to Bar Skill Work and Progressions, then into a fun Triplet of Rowing, Chest to Bar, and Wall Walks
Wednesday: Snatch Complex + a High Intensity Couplet of Power Snatch and Bar Facing Burpees
Thursday: Full Body 30:00 EMOM, working in just enough of a dose to help things move through a bit and develop the aerobic system and movement patterns.
Friday: Open 25.2

Monday
General Movement Prep (8 minutes)
8:00 EMOM
Minute 1: Row @ Easy Pace
Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges
Minute 3: *Barbell Complex
Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps

Box Height: 24/20in
Barbell Complex: 8 Romanian Deadlifts + 6 Tall Muscle Cleans + 4 Hang Power Cleans

Specific Movement Prep (Add Loads to the Barbell) (6-8 minutes)
Perform 5-7 Reps, Cueing athletes through positions and working on correct set-up in the Deadlift, then watch for consistent bar path and movement to the finish position where we are looking for extension of the knees, hip, and shoulders
–
Add Loads to the Barbell building towards 70-75% over the course of 3-4 sets of 2-3 reps at a time

Strength
Deadlifts
Every 3:00 minutes x 5 Sets
5 Reps @ 70-75% of 1RM

Extra Instructions / Points of Performance
We are looking for some strong sets of 5 reps to be done every 3:00 minutes here at 70-75% of your 1RM Deadlift. The goal here is more strength maintenance and form work for the posterior chain. Avoid the pitfall of going big here as that will stress the system out going into the Week.

For Time
5-4-3-2-1
Power Cleans
10-8-6-4-2
Box Jumps
Barbell: 185/125lb, 84/57kg
Box Height: 24/20
Want to go a little heavier. Pick a weight that you can finish under 8 minutes

Level 2:
For Time
5-4-3-2-1
Power Cleans
10-8-6-4-2
Box Jumps

Barbell: 155/105lb, 70/48kg
Box Height: 24/20in
Level 1:
For Time
5-4-3-2-1
Power Cleans
20-16-12-8-4
Box Step-Ups

Barbell: 75% of 1RM
Box Height: 24/20in

Overview / Goals / Stimulus / Objectives

Goal Time Domain: 4-7 minutes
Time Cap: 8 minutes
Primary Objective: Complete the workout in 4-7 minutes with controlled power cleans and fast, efficient box jumps.
Secondary Objective: Move consistently with minimal rest between transitions, aiming for unbroken or strategic sets.
Stimulus: Explosive strength & power workout
Fast, moderate-duration effort with heavy barbell cycling
RPE (Rate of Perceived Exertion): 8-9/10
Expect to feel breathless but not completely maxed out until the last round.
Workout Strategy and Breakdown
Pacing Plan:
Power Cleans: Singles or quick touch-and-go for early rounds. Avoid excessive rest between reps.
Box Jumps: Jump Down or Step Down Quickly to maintain a rhythm.
Transition Efficiency:
Move immediately to the barbell after box jumps.
Control breathing between movements.
Breathing & Recovery:
Deep breaths before starting cleans to stay composed.
Breathe at the top of each box jump to stay controlled.
Potential Pitfalls:
Over-fatiguing early: Don’t blow out grip and legs in the first rounds.
Slow transitions: Minimize unnecessary pauses between movements.
Rushing box jumps: Ensure clean landings to prevent no-reps.

Sunday night open workout attempts from 5pm to ?
BUT there is a Penske truck unloading party at 11am, no class at 9am
You are welcome to come in sunday night and do open workout even if you are not signed up for the open.
if you want to sign up for the open go to games.crossfit.com

workout details are posted at games.crossfit.com
IF YOU ARE REGISTERED FOR THE OPEN AND WANT TO COMPLETE THIS TOMORROW PLEASE PRINT A SCORECARD AND LINE UP A JUDGE. I won’t validate scores if you don’t have a judge
We will be running heats of this on Sunday at 5pm as well.

25.1

As many rounds and reps as possible in 15
minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the
burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Rx’d: (Ages 16-54)
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Teenagers 14-15:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Masters 55+:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Scaled: (Ages 16-54)
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Scaled Teenagers 14-15:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell
Scaled Masters 55+:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell

READ THIS
-We are putting on an event at OCC Road House in Clearwater on Saturday, many are volunteering but we encourage you to stop by even if you are not volunteering or competing.
-the crossfit open starts this Thursday, workout released at 3 on Thursday. Sign up for it, it’s fun BUT the schedule will be a little off this week
-We will completely closed Saturday and Sunday Morning but we will open for a few hours SUNDAY AT 5pm if you would like to do the open workout. You can do the open workout Friday (DEPENDING ON WHAT EQUIPMENT IS NEEDED) as well, make sure you print out a score card and line up a judge! You can do the open thursday night as well or monday before 5. Thursday and Friday workout open workouts will depend on what equipment is available. ALL equipment will be back at the gym Sunday Night by 5 which is the best time to do the open workout.

General /Specific Movement Prep (6-8 minutes)
2-3 Sets: For Quality
200m Run
1:00 Row, Increasing Intensity each set
10m Knee Hug Lunge and Twist
10m Walking Inchworm to Hollow Body Hold
10 Alternating Cossack Squats
:20 second Wall Supported Handstand Hold (Add weight shits if possible)
10-15 minute Class Progression
Handstand Walk Skills and Progressions

Workout
Every 6:00 x 5 Sets
400m Run
300m Row
20 Air Squats
25 foot Handstand Walk

Level 2 and 1
Every 6:00 x 5 Sets
400m Run
300m Row
20 Air Squats
3 Wall Walks
*not going upside-down?? No worries. 10 strict db presses, seated