General Prep
2 Sets:
1:00 Bike
10 Down Dog Toe Touches
10 Dual Dumbbell Deadlift
10 Dual Dumbbell Front Squats
5 No Jump Burpees
Specific Barbell Prep
2 Sets:
3 Tall Muscle Cleans
3 Front Squats
3 Press in Split
3 Hang Power Clean
3 Hang Squat Cleans
3 Split Jerks with 1 sec Pause in the Catch

Then Add loads and Build to ~70% for Set 1 of complex

Clean and Jerk Complex

Every 2:00 x 7 Sets
Power Clean
Rest 10 seconds
Squat Clean and Split Jerk

Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day
Coaching Notes, Strategy, and Goals

Focus: Power off the floor. Consistent set-up and staying over the bar as we past the knees. Focus on a close bar path and fast turnover into the Front Rack position.

Modifications:
Level 1: 3 Hang Power Cleans + 2 Split Jerks each set building to around 7-8 RPE.
Front Rack Mobility Issues, adjust to Dumbbell Power Clean + Push Jerk

“The Derivative”

3 Sets:
:45 Second On / :15 Second Off
Station 1: Calorie Echo Bike
Station 2: Dual Dumbbell Squat Cleans
Station 3: Abmat Sit-Ups
Station 4: Line Facing Burpees
Dumbbell Loads: 50/35lb, 22.5/15kg

Level 2:
Dumbbell Loads: 35/25lb, 15/12kg
Level 1:
Dumbbell Loads: 25/15lb, 12/7kg
Masters 55+:
Dumbbell Loads: 30/20lb, 14/9kg

Stimulus: Threshold Conditioning / Mixed-Modal Interference
RPE: 8.5/10

Primary Objective: Maintain consistent pacing across all 3 rounds without drop-off
Secondary Objective: Prioritize positional control on the dumbbell squat cleans and abmat sit-ups

Workout Strategy:
“The Derivative” is a rhythm-based threshold test. While the structure looks like an EMOM, this interval style forces athletes to stay aggressive within each :45 work window while navigating quick transitions with limited rest.

Start each movement at 80-85% and aim to hold that same level of effort across all three rounds. Athletes may begin at different stations, so coaches should stagger start times to reduce bottlenecks and allow for continuous movement.

Push the Echo Bike and burpee stations for intensity, but be disciplined on the dumbbell cleans and abmat sit-ups to maintain quality. Athletes should focus on controlled breathing and upright posture through squat cleans and sit-ups to preserve midline integrity as fatigue builds. The cumulative leg and core fatigue will be the limiter, so pacing each station just below redline will allow athletes to finish strong.

Movement Modifications:
Echo Bike: Sub any machine today
Dumbbell Squat Cleans: Lower loading first, adjust to single dumbbell alternating squat cleans, Modify to dumbbell front squats if clean mechanics are a limiter
Abmat Sit-Ups: Reduce range or volume (10-12 reps if movement slows below threshold). Modify to anchored sit-ups or tuck-ups
Line Facing Burpees: Sub with elevated burpees if necessary

Mondays workout is below. Here is a preview of the week
Strength & Weightlifting
Focus: Barbell Complexes and Strength Primers for 1RMs next week
Tuesday: Clean Complex (Power + Squat + Split Jerk)
Thursday: Snatch Complex (Power + Squat, wave loading)
Friday: Back Squat Doubles @ 80% (Front Squat Test Incoming)

Gymnastics
Focus: Muscle-Up Skill, and Toe to Bar Volume Pacing
Monday: Ring Muscle-Ups + HSPU in “Nate”
Wednesday: Wall Walk Volume Bookending the Chipper
Friday: Toes to Bar in a climbing ladder under fatigue

Conditioning
Focus: Mixed Modal Repeatability + Aerobic Threshold Work
Monday: “Nate” – Gymnastics triplet for repeatability (Classic CrossFit Hero WOD)
Tuesday: “The Derivative” – Rotation-style threshold work
Wednesday: “Inversely Correlated” – Mirrored chipper w/ wall walks and rowing
Thursday: “Open 14.1” – Classic light barbell + double-under benchmark
Friday: “Asymptote” – Thruster/TTB ladder with a sprint finish

Monday

1:30-2:00 Cardio Choice

2 Sets: For Quality
5/5 Kettlebell Windmill
10 Alternating Single Arm Kettlebell Swings
5/5 Single Arm Rotational Ring Row
:10 Ring Support Hold
10 Bar Kip Swings
Gymnastics Skill Work
Ring Muscle-Ups

Ring Muscle-Up Drill Prep:
3 False Grip Ring Rows
3 Transition Drills (low rings / box assisted / band assisted
2 Negative Ring Muscle-Ups , Toenail Spot Ring Muscle-Ups

“Nate”
20:00 AMRAP
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 American Kettlebell Swings
Kettlebell: 70/53lb, 32/24kg

Level 2:
20:00 AMRAP
4 Strict Pull-Ups + 4 Strict Ring Dips
4 Box Piked Handstand Push-Ups
8 American Kettlebell Swings
Kettlebell: 53/35lb, 24/16kg

Level 1:
20:00 AMRAP
4 Ring Rows + 4 Push-Ups
8 Tall Kneeling Dumbbell Press
8 Russian Kettlebell Swings
Kettlebell: 35/18lb, 16/8kg

Masters 55+
20:00 AMRAP
4 Strict Pull-Ups + 4 Strict Ring Dips
4 Box Piked Handstand Push-Ups
8 Russian Kettlebell Swings
Kettlebell: 53/35lb, 24/16kg

Goals:
Advanced: 14+ Rounds
Intermediate: 10+ Rounds
Level 3-Athletes Developing Volume: 6–8 Rounds
Stimulus: High-Skill Gymnastics / Cyclical Shoulder Density
RPE: 8/10
Primary Objective: Maintain unbroken transitions across muscle-ups, HSPU, and KB swings
Secondary Objective: Build sustainable upper-body volume while staying aerobic
Workout Strategy:
“Nate” is a CrossFit benchmark that rewards smooth transitions and consistent unbroken effort. Athletes should aim to keep each movement tight and fluid, moving at a controlled but relentless pace.
The pairing of gymnastic pushing and pulling, combined with a heavier kettlebell swing, creates shoulder fatigue fast—so strategy matters. Advanced athletes should look to move every ~90 seconds per round, staying unbroken with minimal transition time. Intermediate athletes can aim for 2:00–2:15 per round, keeping a sustainable rhythm.
For newer Rx athletes or those still building volume in muscle-ups or HSPU, the goal is 6–8 rounds with clean reps and focus on movement quality. Cue deliberate rest between rounds if needed to stay consistent across the full 20:00.
Movement Modifications:

Kettlebell Swings: Reduce load first (53/35, 24/16kg), Modify to Russian Kettlebell Swings (eye-level), Substitute Dumbbell Swing if KB unavailable

Ring Muscle-Ups: Scale to 2 Low Ring Transitions + Dip, Strict Option: 2 Strict Pull-Ups + 2 Strict Dips
Beginner: 3-4 Burpee Pull-Ups

Handstand Push-Ups: Wall-Facing or Kipping HSPU, Pike Push-Ups on a Box, Strict Dumbbell Press (light weight)

Sunday Funday
Teams of 2
coaches choice warm up
14-Minute AMRAP
15 Syncro Dumbbell Snatches (50/35#)
30 Calorie Row (split as needed)
15 synchro Devil Press
30 Wall Balls (20/14# to 10/9′) (split as needed)
200-ft Partner Sandbag Carry (150/100#) (both partners move together, may switch as needed)

Wod 2
Split as needed (except doubles you are both doing 30 before moving to next round)
10-Minute AMRAP (Partners switch as needed):
15 toes-to-Bar
15 HSPU or strict press seated
15 Bar muscle up or Burpee Pull-Ups
30 Double Unders Each (Partner A does 30, then Partner B does 30 before next round begins, you can do these at the same time but you cant move to the next round until both partners are done

Wod 3- 8 minutes for both partner to find max weight of this comples
1 Clean
2 Front squats
3 Thrusters

8am
Teams of 3, one person working at a time
35 Minute Amrap
40 Cal bike
*
40 Cal ski
*
40 Cal row
*

*team does 30 burpees (split how you want) between Rounds

9am
Warm Up:
1:30 Row
–
2 Sets
5/5 Single Arm Dumbbell Deadlifts
10 Alternating Single Arm Dumbbell Swings
10 Russian Twists
10 second Hollow Hold
5/5 Pendulum Lunges

Workout
1000/900m row buy in
Then 3 rounds
25 KB swings
25 Burpees
25 Wall Balls
Then 1000m row cash out

Body Heat & Mobility Flow
1:00 Cardio Choice
:20/:20 World’s Greatest Stretch
10 Arm Circles Forward & Backward
10 Air Squats
:20 Active Hang
1:00 wrist stretch on floor

General Prep
2 Sets:
4 Burpees
6/6 Dumbbell Hang Muscle Snatch
8 Scapular Pull-Ups + 8 Bar Kip Swings
10 Barbell Overhead Squats

Specific Barbell Primer
2 Sets w/ Empty Barbell
3 Position Muscle Snatch
3 Position Power Snatch
3 Position squat snatch

Then load to starting weights on the barbell

Squat Snatch
For Load:
Every 1:15 x 12 Sets
1 Squat Snatch

2 Sets @ 70%
3 Sets @ 75%
4 Sets @ 80%
3 Sets @ 85%+

% is Based on 1RM Squat Snatch

Record Working Weight
Coaching Notes, Strategy, and Goals

Focus: Technical Execution, Speed through the middle and a quick efficient turnover into the a quality Squat Snatch
Cues: Patience, then speed. Finish tall, flick the wrist and push up into the bar as it turns over into the catch.

Modifications:
Level 1: 3 Hang Power Snatch + 1 Pause Overhead Squat @ 7 RPE across
Masters 55+: Can be Power or Squat

Workout
*we have little dry erase boards to write this rep scheme down on*
“Fibo-Snatchy”
13:00 AMRAP
1-1-2-3-5-8-13-21-34
Squat Snatch
Lateral Burpees Over Bar
Chest to Bar Pull-Ups
Load: 95/65lb, 43/30kg

Level 2:
13:00 AMRAP
1-1-2-3-5-8-13-21-34
Squat Snatch
Lateral Burpees Over Bar
Pull-Ups

Load: 75/55lb, 34/25kg

Level 1:
13:00 AMRAP
1-1-2-3-5-8-13-21-34
Hang Power Snatch
Lateral Burpee Step-Overs
Jumping Pull-Ups
Load: 45/35lb, 20/15kg

Masters 55+:
13:00 AMRAP
1-1-2-3-5-8-13-21-34
Squat Snatch
Lateral Burpee Step-Overs
Pull-Ups
Load: 75/55lb, 34/25kg

Goals:
Estimate Time per Rep: 3-5 seconds/rep is a solid average (includes movement + transition time)
That gives 12-20 reps/minute, or 156 – 260 total reps in 13:00 (This is a wide range, but gives us insight to where to expect athletes to finish this one up.

Expected Athlete Range:

• Beginner to Intermediate Athletes, depending on scaling for the day: Mid to late Round 7 (13s) → ~99 reps
• Intermediate to Advanced Athletes: Finish Round 8 (21s) → ~162 reps
• Elite Athletes: Into Round 9 (34s), possibly deep → 200–264+ reps

RPE: 9/10

Primary Objective: Smooth and confident cycling of light squat snatches under increasing fatigue
Secondary Objective: Break early and stay consistent on Chest-to-Bar volume

Workout Strategy:
“Fibo-Snatchy” is a skill-driven AMRAP that escalates fast due to its Fibonacci-style progression. The early rounds feel easy—this is intentional. The challenge compounds rapidly around the rounds of 8–13 and beyond.

Athletes should start smoothly and focus on technical proficiency in the snatch early—don’t rush reps or burn energy unnecessarily. Use quick singles with solid reset positions from round 5 onward.

On the Chest-to-Bar Pull-Ups, break into small sets early (i.e 4-4 on 8s, 5-5-3 on the 13s, etc.) to avoid redlining before the large volume sets hit. Burpees should be steady and consistent—no need to sprint early, but don’t pause unnecessarily between reps.

Time management is everything—stay calm and composed through the rounds of 8 and 13 so you have enough in the tank to tackle the set of 21 and try to get through this round and into the 34s.

Movement Modifications:

Chest-to-Bar Pull-Ups: Modify to Chin-over Bar Pull-Ups → Jumping C2B → Banded → Ring Rows

Squat Snatch: First reduce load, then adjust to Power Snatch or Hang Power Snatch if mobility or fatigue limits squat capacity. Lastly, sub to Dumbbell Snatch or Plate ground to overhead.

Lateral Burpees Over Bar: Step-over burpees, line-facing burpees, or burpee to target