What to expect this week. Mondays workout is below
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-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, its 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 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.
-Normal FRIDAY NIGHT LIGHTS will start back up the second week of the open.

• Monday: Back Squat 5RM and a 15:00 Grind of an AMRAP.
• Tuesday: Ring Muscle-Ups Skills + Practice into a Burner of an EMOM centered around midline and quad stamina.
• Wednesday: Touch and Go 5RM Power Clean some barbell cycling fun! 
• Thursday: Mix Modal Endurance Based workout as a little active flush before our Open Workout Friday
• Friday: Open 25.1

General Movement Prep (6-8min)
3 Sets: For Quality
20/20 Line Hops (Forward and Back + Lateral)
10 Bootstrap Squats
10 Alternating Step-Ups
10/10 Staggered Stance Single Dumbbell Romanian Deadlift @ Warm-Up Loads
10 Dumbbell Goblet Squats @ Warm-Up Loads
–
Specific Prep (4-6min)
2 Lateral Shuttle Runs
6/6 Dumbbell Snatch @ Warm-Up Loads
8 Alternating Goblet Step-Ups
8 Goblet Squats
2 Shuttle Runs
6/6 Dumbbell Snatch @ Workout Loads
8 Alternating Goblet Step-Ups
–
Bring Barbells to the Rack and Start Loading towards a 5RM

Strength
Take 15:00 minutes to Establish
Back Squat 5RM

We are looking to start with sets of 2-3 reps at a time to give us a gauge of where we will be at to test the 5RM for the Day. The goal here would be to hit a 5 Rep Max at around 85-90%. We have been building our intensity here over the course of this cycle and should be ready and peaked to hit a strong and solid effort here.

15:00 AMRAP
8 Shuttle Runs **out and back is 1
12 Dumbbell Snatch, Right
12 Dumbbell Snatch, Left
16 Goblet Box Step Ups
Shuttle Run = 25ft / (7.5m) Out and Back 50 feet total equals 1
Dumbbell: 50/35lbs (22.5/15kg)
Box: 24in/20in

Level 2:
Dumbbell: 35/25lb, 15/12kg

Level 1:
15:00 AMRAP
6 Shuttle Runs
12 Dumbbell Hang Snatch, Right
12 Dumbbell Hang Snatch, Left
16 Box Step Ups
Shuttle Run = 25ft / (7.5m) Out and Back
Dumbbell: 25/15lb, 12/7kg
Box: 24in/20in

Goal: ~4 Rounds

Primary Objective: Unbroken Goblet Step Ups
Secondary Objective: Consistent Shuttle Run Pace
Stimulus: Leg Stamina, Muscular Endurance, and Movement Efficiency in the Dumbbell Snatch
RPE: 8/10
The goal is to maintain steady movement without hitting a fatigue wall too early.
Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.
Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief. If needed utilize the shuttle run as the time to recover a bit in order to keep the dumbbell movements unbroken.
Strategy:
Pacing & Efficiency
Maintain a steady, controlled pace from the start to avoid burnout.
Focus on smooth transitions between movements to minimize wasted time.
Avoid redlining early—consistency will yield a higher score over 15 minutes.
Breakdown by Skill Level
Advanced:
Aim for unbroken movements with quick, controlled transitions.
Maintain a steady run pace, slightly pushing in the final minutes.
Intermediate:
Break snatches into two quick sets if necessary (6-6 per arm).
Manage breathing during shuttle runs and step-ups to prevent burnout.
Beginner:
Break snatches into smaller sets (e.g., 4-4-4 per arm).
Step deliberately during shuttle runs instead of sprinting.
Use a lighter dumbbell or adjust box height if needed.

Wod 1
12 Minutes – split how you want
200m Bearhug sandbag walk 100/70
40 Db snatches,

Wod 2 (2 parts)
12 Minutes
12 Bar Muscle ups
12 burpees over your bar
12 Cleans
Round 1 135/85
Round 2 155/105
Round 3 185/125
Round 4 205/145
** if you make it past round 4 stay at that weight
Minutes 12-14 make reps cleans at 205/145

Wod 3
12 Minutes
4 Rope climbs
16 Shoulder to overhead 155/105
32 Cal ski

8am Endurance
Teams of 3
40 Minute amrap
Row 50
*
Ski 50
*
50 Single Db snatches
*
*between each movent 30 bike cals and 21 burpees

9am- 40 Minute Cap
4 Rounds for Time
800m Run
30 American Kettlebell Swings
30 Wall Balls

Mobility and Body Heat (4 minutes)
2:00 Cardio Choice
:30 second Puppy Dog Pose
:20/:20 Scorpion Stretch
:30/:30 Deep Lunge Ankle Mobilization
:30/:30 Banded Front Rack Stretch

General + Specific Prep (4-6 minutes)
2 Sets:
8 Box Step-Ups + 6 Box Jumps (Step-Down)
6 Tall Muscle Cleans + 6 Barbell Front Squats
:15 second Passive Hang + :15 second Active Hang
8 Ring V-Outs
8 Ring Rows

Then Go Over
Toes to Bar
Chest to bar
Muscle up progressions

Workout
3 Rounds
12 Box Jumps (Step Down)
12 Front Squats
12 Toes to Bar
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Front Squats
15 Chest to Bar Pull-Ups
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Front Squats
18 Bar Muscle Ups
Box: 24in/20in
Barbell: 95/65lbs (43/30kg)

Level 2:
3 Rounds
12 Box Jumps (Step Down)
12 Front Squats
12 Toes to Bar
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Front Squats
15 Pull-Ups
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Front Squats
18 Burpee Pull-Ups
Box: 24in/20in
Barbell: 95/65lbs (43/30kg)

Score: Time
Level 1:
3 Rounds
12 Box Jumps (Step Down)
12 Front Squats
12 Abmat Sit-Ups
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Front Squats
15 Jumping Pull-Ups
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Front Squats
18 Burpee Jumping Pull-Ups
Box: 24in/20in
Barbell: 45/35lb, 20/15kg

Goals / Stimulus / Objectives

Goal: 18:30 – 25:00
Time Cap: 25 minute Time Cap

Stimulus: Open Style 3 Part Workout with escalating gymnastics complexity.
RPE: 8/10

Primary Objective: Push the Early Rounds
Secondary Objective: Intelligent Bar Muscle Up Approach

Coaches Notes and Strategy
Today’s workout will be an Open style ascending skill piece, but the fitness demand will be high here. The early rounds of gymnastics are on the approachable side in this setup, and the one massive set of bar muscle ups is our standout separator at the end. Look to tackle the gymnastics sets here with smart breaks from the get-go in order to have enough in the tank to tackle that last big set of Bar Muscle-Ups well. Listen to your lower body during the box jump and front squat combo, especially in the 18s here!

General /Specific Movement Prep (3-5 minutes)
2 Sets: For Quality
:30 second Row
4 Inchworm to Hollow Hold (1-2sec)
:30 Second Shuttle Runs
8 Barbell Romanian Deadlifts
6 Tall Muscle Cleans
4 Hang Power Cleans
–
Barbell Primer: Add Loads to Bar in order to have it off the floor (6-8 minutes)
3 Pause Power Clean
3 Slow Pull Power Clean
3 Power Clean
–
Then Build Towards Working Loads
*Focus for the primer is maintaining a quality set-up position, staying over the bar and driving into the final extension of the lift keeping the bar close and moving into a quality catch position in the front rack.

40:00 EMOM
minute 1: 15/12 Calorie Row
minute 2: 3 Wall Walks
minute 3: 6 Shuttle Run
minute 4: 3 Power Cleans
Barbell: 225/155lb, 102/70kg
Shuttle Run = 25ft / 7.5m Out and Back

Level 2:
40:00 EMOM
minute 1: 13/10 Calorie Row
minute 2: 3 Wall Walks
minute 3: 5 Shuttle Run
minute 4: 3 Power Cleans
Barbell: 185/125lb, 84/57kg

Level 1:
40:00 EMOM
minute 1: 12/9 Calorie Row
minute 2: 2 Wall Walks to 20’’
minute 3: 4 Shuttle Run
minute 4: 3 Hang Power Cleans
Barbell: @ 75% of 1RM Power Clean

Goal: Each movement should be completed in 40-50 seconds, leaving time to recover before the next minute begins.
Stimulus: This workout is a moderate to high-intensity aerobic piece with skill and strength components. Athletes will need to pace their row and shuttle runs while staying composed on the wall walks and power cleans.
RPE: 7/10
Primary Objective: Maintain consistent effort across all 10 rounds, ensuring each movement is completed within the minute.
Secondary Objective: Manage heart rate and breathing to avoid burnout. Smooth transitions and efficient movement will be key to lasting the full 40 minutes.
Coaching Notes and Workout Strategy:
Calorie Row: Keep a controlled, steady effort without redlining too early.
Wall Walks: Stay composed and efficient, avoiding excessive rest between reps.
Shuttle Runs: Maintain a quick but steady pace, focusing on controlled turns.
Power Cleans: Move with intention. Singles are recommended to preserve strength and power across all rounds.
The key to success is staying composed and efficient throughout the entire 40 minutes. Athletes should focus on breathing, pacing, and movement quality to sustain output.