Mondays workout is below. Here is a preview of the week
Monday – August 4
🛠️ 1RM Clean & Jerk + 1RM Front Squat
Stimulus: Max Load / CNS Demand
Focus: Barbell mechanics, posture, and top-end strength
Optional lower-body accessory circuit to reinforce squat integrity.

Tuesday – August 5
🔥 “Samsonite… I Was Way Off!” (2 x 10:00 Intervals) + Pulling Benchmark
Stimulus: Aerobic grind / Upper-body fatigue
Focus: Rowing, burpees, and KB swing consistency + strict pulling capacity
Accessory work targets lats, biceps, and posterior chain pull strength.

Wednesday – August 6
💪 “He Must Work Out” (Strength-Endurance Circuit)
Stimulus: Controlled strength + midline fatigue
Focus: Sumo Deadlift, Strict Press, DB Step-Ups, GHDs in a rotating quality format
Finish with Sorenson and Z-Press core stability superset.

Thursday – August 7
⏱️ “Mutt Cutts” (10 x 3:00 Intervals)
Stimulus: Repeatable stamina
Focus: Movement consistency across Echo Bike, Wall Balls, DU, and Wall Walks
Optional accessory finisher targets posterior chain and isometric stamina.

Friday – August 8
🏋️ 1RM Snatch + “Helena” Benchmark
Stimulus: High-skill conditioning / Grip & Pulling Endurance
Focus: Running, Bar Muscle-Ups, DB Snatches — manage pace and transitions
Accessory circuit develops structural strength and midline stability.

MONDAY DOUBLE STRENGTH DAY!!!!
Mobility
:30/:30 Pigeon Pose
:30/:30 Scorpion Stretch
:30 Puppy Dog Pose
General and Specific Activation Work
9:00 EMOM
minute 1: Cardio Choice
minute 2: *Barbell Complex
minute 3: 8 Box Jumps

*Barbell Complex = 6 Tall Muscle Clean + 6 Front Squat + 6 Bradford Press with Lockout
Complete with an empty barbell. Athletes do have a choice of adding light loads.
Specific Babell Prep:
w/ light loads on barbell, so that its off the floor
2-3 sets
Clean Lift Off + Power Clean + Squat Clean + Split Jerk with Pause in the Catch

Build to full clean and jerk starting loads over the course of 2-3 sets

Every 2:00 x 10 Sets
1 Clean and Jerk

Starting @ ~60% and increasing to a 1RM for the Day
Coaching Notes:
We are looking to establish a 1RM Clean and Jerk for the day. This means that we will be ideally performing a Squat Clean + Split Jerk for the Clean and Jerk 1RM for the day. However we will allow whatever will lift the most loading today for the test.

Level 1 Athletes: Adjust to a Hang Power Clean + Front Squat + Split Jerk Modification to work on the form of the clean into a good front rack position and then take the time for the set-up into the split jerk. We are ideally working in the range of 6-8 RPE / 10 for our newer athletes to focus on form and technique.

On a 15:00 Clock
Establish a 1RM Front Squat
Coaching Notes:
We are building over the course of 15 minutes for our Front Squat 1RM. This ideally is set-up by a heavy clean for the day and then progressively building load about every 3:00 for each single attempt. The goal today will be to establish a new 1RM of 2-8% over your previous 1RM.

Focus on pressing up and through the bar with the elbows to maintain tension and control out of the hole in the Front Squat to achieve the best result.

Level 1 Athletes: Adjust to a 3-5 Rep @ 7-8 RPE to focus more on form and stability than absolute loads

2025 Kind of Like The Games Sunday Funday
Teams of 2

Wod 1
12 Minutes Amrap split how you want
10 Wall Walks
30 single DB shoulder-to-overheads 70/50
50 Doubles each (can go at the same time)
30 toes-to-bars

Wod 2
12 Minute Amrap

2 rounds split how you want
35-calorie ski erg
28 chest-to-bar pull-ups
24 burpee box jump-overs
If you make it past 2 rounds, switch the chest to bars to 20 bar muscle ups if you have them

Wod 3-For time (with a TBD cap)
Split how you want, change your own weights, try to split the work evenly, if your lifts are very different than your partners use two different bars
8-6-4-2
Rope Climb
Squat clean + front squat
Women: 85,105,125, 145
Men: 185, 205, 225, 245lb
*** one “rep” of the lift is a squat clean AND a front squat
so the set of 4 would be
4 rope climbs then
Squat clean+front squat, Squat clean + front squat, Squat clean + front squat, squat clean + front squat

8am Teams of 3
35 minute amrap
400m run
Row
ski
Burpee box get overs on the double high boxes.
Switch when 400m runner gets back

9am
Warm-Up:
3 Sets: For Quality
1:00 Echo Bike
10 Hollow Rocks
10 V-Ups
15 Air Squats

Conditioning
30 minute EMOM (6 rounds)
minute 1: 15/11 Calorie Echo Bike
minute 2: 14 Alternating Dumbbell Snatch
minute 3: 15/12 Calorie Row
minute 4: 10 Burpee Pull-Ups
Minute 5: Rest
*scale as needed to finish the movement in 40 seconds or under.

General Prep
10:00, For Quality
1:00 Cardio Choice
10 Deep Lunge Mountain Climbers
10 Air Squats
10 Hollow Rocks
:15 Passive Hang + :15 Active Hang

Specific Barbell Prep
Take 7 minutes
Take the barbell to the rack and loosen up for the Back Squats with the focus on dialing in form and tackling 2 Reps at a time from 40-50% up to the 80% starting load over the course of 4-5 sets.

Back Squat

Every 2:00 x 6 Sets
2 Back Squats @ 80%

% of 1RM Back Squat
Coaching Notes, Strategy, and Goals

Focus: Priming the system for 1RM Front Squat Monday
Cues: Root through the floor, control the eccentric and work on speed on the concentric.

Modifications:
Level 1: 4 Back Squats @ 7 RPE across

Secondary Warm-Up After Back Squats

5 Thrusters (empty bar)
5 Bar Kip Swings
5 Strict Knee Raises
5 Thrusters (working weight or just under)
5 toes to bar or modification

Adjust to make sure working weight is on the bar and athletes have their correct toe to bar option for the day.

“Asymptote”

9:00 EMOM
Minute 1: 6 Thrusters + 6 Toes to Bar
Minute 2: 7 Thrusters + 7 Toes to Bar
Minute 3: 8 Thrusters + 8 Toes to Bar
Minute 4: 9 Thrusters + 9 Toes to Bar
Minute 5: Rest
Minute 6: 8 Thrusters + 8 Toes to Bar
Minute 7: 9 Thrusters + 9 Toes to Bar
Minute 8: 10 Thrusters + 10 Toes to Bar
Minute 9: 10 Thrusters + Max Toes to Bar
Barbell Load: 95/65lb, 43/30kg

Level 2:
Reduce reps by 1 rep per movement on each minute
Barbell Load: 75/55lb, 34/25kg

Level 1:
Reduce reps by 1 rep per movement on each minute
Adjust to Kipping Knee Raises
Thruster: 45/35lb, 20/15kg

Masters 55+:
Reduce reps by 1 rep per movement on each minute
Barbell Load: 65/45lb, 30/20kg

Goal: Complete all programmed work through minute 8 and accumulate 8+ Toes to Bar in minute 9
Stimulus: Threshold Effort with Climbing Density / Grip Fatigue Management
RPE: 9/10

Primary Objective: Stay unbroken or near-unbroken through the first 8 minutes to earn time for the max effort finish
Secondary Objective: Limit transition time and manage grip fatigue to maximize toes to bar output in final minute

Workout Strategy:
“Asymptote” is designed to ramp both volume and fatigue toward a high-skill max-effort finish. The first few rounds will feel manageable—treat them as controlled warm-up intervals to find your rhythm. Keep transitions tight, as these early minutes are where efficiency builds capacity.

By minute 7 and 8, the volume starts to stack. Aim to keep thrusters unbroken through minute 7 if possible. If grip becomes a limiter, consider quick singles on toes to bar rather than big sets that risk failure.

Minute 5 is your only rest—use it to lower heart rate and refocus. By minute 9, move aggressively into the thrusters and aim to start the max toes to bar with at least 20–30 seconds remaining. The final minute rewards athletes who managed fatigue smartly early on.

Movement Modifications:
Thrusters: Reduce load (e.g., 75/55lb, 34/25kg or 65/45lb, 30/20kg) or adjust reps to stay within 35–45 sec of work per minute. Can sub Dumbell Thrusters for anyone with front rack mobility issues.

Toes to Bar: Alternating Toes to Bar, Toes to Target, Knees to Elbows or Knees to chest. Hanging Strict Knee Raises for those avoiding the kip today. For those moving to the floor, V-Ups or Straight Leg Raises (if off-rig work is needed). Alternatively Reduce volume by 2–3 reps per round to stay under fatigue cap.

General Prep
2 Sets: For Quality
:30 second Jump Rope
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Down Dog Calf Gas Pedals
10 Down Dog Toe Touches
Specific Barbell Prep
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Overhead Squats
3 Hang Squat Snatch
Then..
3-5 Sets Building
1 Power Snatch + 1 Squat Snatch, adding weight gradually to reach 70% for first working set

Snatch Complex

Every 2:00 x 7 Sets
Power Snatch
Rest 10 seconds
Squat Snatch

Starting @ 70% of 1RM Snatch 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 a solid punch into the receiving position overhead. We are looking for strength and stability with a firm lockout.

Modifications:
Level 1: 3 Hang Power Snatch+ 2 Overhead Squats each set building to around 7-8 RPE.
For Mobility Issues, adjust to 4/4 Dumbbell Snatch for Load

“CrossFit Open 14.1”
10:00 AMRAP
30 Double‑Unders
15 Power Snatches
Barbell: 75/55lb, 34/25kg

Level 2:
As prescribed
Level 1:
10:00 AMRAP
30 Single‑Unders
15 Hang Power Snatches
Barbell: 45/35lb, 20/15kg

Masters 55+:
10:00 AMRAP
30 Double Unders
15 Hang Power Snatches
Barbell: 75/55lb, 34/25kg

Goal: 5+ Rounds (225+ reps)
Stimulus: Classic Open Test / Light Barbell Cycling & Jump Rope Efficiency
RPE: 9/10

Primary Objective: Move consistently with the goal of unbroken double unders and smooth cycling of the barbell. A note that the barbell should be done in cycled sets of 5+ per round with the goal of maintaining a good rhythm throughout.
Secondary Objective: Maximize transitions—minimize time between rope, barbell, and reset

Workout Strategy:
This was the first workout of the 2014 CrossFit Open and remains one of the purest tests of engine, coordination, and light barbell cycling. The 10-minute time domain means athletes should stay just below redline—fast but sustainable.

The double-unders should be done unbroken for most competitive athletes. If needed, short breaks (15/15 or 20/10) are fine early on, but prolonged rests should be avoided.

For the power snatch, athletes should be looking to keep small touch-and-go sets of 5–10 depending on grip and fatigue. Even our most competitive athletes should think about taking strategic breaks to manage fatigue in the feet and grip. Keep your footwork tight and make the bar path consistent—avoid chasing the bar.

Pacing should feel like 90% effort early, building into a final push in the last 2–3 minutes. This is a perfect opportunity to test aerobic power and local muscular endurance under fatigue with simple movements.

Movement Modifications:

Power Snatches: Reduce load as needed or adjust to a hang power snatch or dumbbell snatch.

Double-Unders: Reduce to 20 reps, Sub 50 Single Unders, alternatively we can adjust to Plate Hops or Plate Toe Taps.