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.

2 Sets: For Quality
2 Cardio (Bike or Row)
10 Alternating Box Step-Ups
10 push ups

Warm up to Bench Starting weight
Ever 2:00 for 5 sets
5 reps starting at 70 percent and building up

Workout Time cap 25 minutes
2 Rounds For Time:
50/40 Calorie Row
400m Bearhug sandbag carry
50/36 Calorie Echo
50 Single Dumbbell Step-Overs

Box Height: 24/20in
Dumbbell: 50/35lb, 22.5/15kg

Scaling
Scale cals down by 10/6 cals
Scale burpees and step over to 40 reps, no weight on the step overs.