Go to games.crossfit.com to see Friday’s workout
Regular class times at 5a,6a, 9a then from 4pm to 7pm we will be running heats of the workout 25.2
we will be grilling burgers and hot dogs, bring your own drinks. Stop by even if you are not planning on doing the workout. you DO NOT need to be signed up for the open to do the workout.
General /Specific Movement Prep (6-8 minutes)
2 Sets: For Quality
9/7 Calorie Bike
20/20 Line Hops (Forward and Back / Side to Side)
10 Hollow Rocks
20 Glute Bridges
10 Air Squats @ 3311 Tempo
Specific Movement Prep (8-10 minutes)
10 second Easy Bike + 10 second Hard Effort
:30 second Double Under Practice
10 V-Ups
10 Wall Ball Squats
-Spend 3-4 minute Talking through GHD points of performance and specifics-
10 second Easy Bike + 10 second Hard Effort
:30 second Double Under Practice
6-8 GHD Sit-Ups
10 Wall Balls
Workout
***there are ghds today. if you havent dont volume on these DO NOT DO MORE THAN 30 today.
30:00 EMOM
minute 1: 15/11 Calorie Echo Bike or 16/13 Calorie Bike Erg
minute 2: 50 Double Unders
minute 3: 10 GHD Sit-Ups, sit ups or weighted sit ups
minute 4: 20 Wall Balls
minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft
***There might be wall balls in the open workout Friday. you might want to scale this number back
Level 2:
30:00 EMOM
minute 1: 13/10 Echo Bike or 14/12 Cal Bike Erg
minute 2: 35 Double Unders
minute 3: 12 GHD Sit-Ups
minute 4: 15 Wall Balls
minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Level 1:
30:00 EMOM
minute 1: 12/9 Cal Echo, 13/10 Bike erg
minute 2: 75 Single Unders
minute 3: 15 Abmat Sit-Ups
minute 4: 15 Wall Balls
minute 5: Rest
Wall Balls 14/10lb, 6/4kg, 10/9ft
Goals / Stimulus / Objectives
Primary Objective: Maintain consistent movement each round, hitting prescribed reps within 40-50 seconds per minute to allow for transition time.
Secondary Objective: Focus on movement efficiency under fatigue, especially managing breathing and muscular endurance.
Stimulus: Sustained aerobic effort with a mix of cardio, skill, core, and leg endurance.
The workout will escalate in difficulty over time, with accumulated fatigue affecting later rounds.
RPE (Rate of Perceived Exertion): 6-7/10
First 10 minutes: Feels manageable but requires focus on efficiency.
Middle 10 minutes: Fatigue sets in, requiring deliberate pacing.
Final 10 minutes: Mental grit to stay smooth and avoid falling behind.
Workout Strategy:
Pacing Plan:
Echo Bike: Maintain a steady, aggressive pace, but don’t redline—finish in ~50 seconds.
Double Unders: Unbroken or 2 sets max—avoid excess breaks due to frustration.
GHD Sit-Ups: Controlled reps, not rushed—minimize unnecessary movement to reduce fatigue buildup.
Wall Balls: Aim for unbroken reps, or quick sets of 10-10 if necessary.
Transition Efficiency:
Move immediately to the next station without rushing.
Use the rest minute wisely—deep breaths, shake out the legs, and reset mentally.
Breathing & Recovery:
Exhale on each push/pull of the bike to regulate breathing.
Find a steady breathing pattern in double unders to avoid tensing up.
Wall balls: Focus on controlled exhales at the top of each rep.
Potential Pitfalls:
Pushing too hard on the bike early and redlining too soon.
Getting tripped up on double unders—stay relaxed and keep wrists controlled.
Falling behind on wall balls—if you start missing reps, break early and keep moving.
Body Heat and Mobility (5-7 minutes)
2:00 Cardio Choice
–
10 PVC Pipe Passthroughs
5/5 Around the Worlds
15/15 second Standing PVC Pipe Prayer Stretch
10 Alternating Down Dog Toe Touch
:30 second Alternating Active Scorpion Stretch
COACH LEAD BARBELL WARMUP
Weightlifting
Every 3:00 minutes x 5 Sets
Power Snatch + Overhead Squat
Rest 10-15 seconds
Squat Snatch
Starting @ 70% and increasing Loads
For Time
10 Bar Facing Burpees
20 Power Snatch 95/65lb, 43/30kg
10 Bar Facing Burpees
Rest 2:00
10 Power Snatch 135/95lb, 61/43kg
20 Bar Facing Burpees
10 Power Snatch 135/95lb, 61/43kg
Score = Total Time
Goals / Stimulus / Objectives
Time Domain: 8:00-12:00
Time Cap: 15:00
Primary Objective: Complete the workout between 8:00-12:00, staying aggressive while managing fatigue efficiently.
Secondary Objective: Maintain consistent snatch mechanics under fatigue, ensuring smooth barbell cycling early and strategic singles later.
Stimulus: Barbell Cycling, High heart rate throughout, requiring smart pacing
RPE (Rate of Perceived Exertion): 8.5-9/10
The first half should feel fast and controlled (~7-8 RPE).
The second half will demand grit and strategic effort (~9-10 RPE).
Workout Strategy
Pacing Plan:
First section (95/65 lb Snatches):
Looking to possibly go unbroken or work into quick sets of 10-10 or 8-7-5) if possible.
Fast transitions from burpees to the bar—avoid over-resting.
Second section (135/95 lb Snatches):
Expect singles from the start to manage fatigue.
Stay efficient on burpees, keeping a steady, controlled pace.
Transition Efficiency:
First burpees → barbell: Immediately grab the bar—don’t hesitate.
Between power snatches and burpees: Breathe while stepping forward after the last rep, then start burpees within 3 seconds.
Breathing & Recovery:
Use the burpees as controlled breathing work—stay steady, don’t redline early.
Exhale at the top of the snatch to regulate oxygen intake.
Potential Pitfalls:
Overexerting on early burpees – Keep smooth, controlled pacing rather than sprinting too soon.
Failing to transition quickly after rest – The 2:00 break is a reset, but get back to work immediately when time is up.
Mismanaging snatch reps – Lighter bar? Push fast sets. Heavier bar? Settle into quick singles.
Level 2:
For Time
10 Bar Facing Burpees
20 Power Snatch 75/55lb, 34/25kg
10 Bar Facing Burpees
Rest 2:00
10 Power Snatch 95/65lb, 43/30kg
20 Bar Facing Burpees
10 Power Snatch 95/65lb, 43/30kg
Level 1:
For Time
10 Bar Facing Burpees
20 Hang Power Snatch 45/35lb, 20/15kg
10 Bar Facing Burpees
Rest 2:00
10 Power Snatch 75/55lb, 34/25kg
20 Bar Facing Burpees
10 Power Snatch 75/55lb, 34/25kg
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.