Monday
June-9
Every 2:15 x 6 Sets:
-4 Back Squats*
-8 PVC Passthroughs
*first two reps of each set with 4s lower
*start at 75% & build to RPE 8.5-9
+
“ALT + Move”
AMRAP 20:00 (With a Partner)
*Alternate Movements*
-10 Row Calories
-8 Box Jump Over 24/20″
-6 Overhead Squat 95/65lb
Tuesday
Every 3:00 x 5 Sets:
-150m Run
-8 Deadlifts; 65-70%
*row at a pace that allows you to go right into the deadlifts and perform them unbroken
*this is for quality / unscored
+
Every 8:00 x 3 Sets:
For Time (6:00 Cap)
-75 Double Under
-15/12 Strict Pull-Up
-15 American KB Swing 53/35lb
-12 Kipping Pull-Up
*Rx+ = 100 DU, 12 kCTB
Wednesday
EMOM 18:00: 1 Snatch
*start light, end moderately heavy
+
“Splinter”
For Max Reps
[0:00-3:00]
-20 Front Squat 185/125lb
-Max BBJO 24/20”
[5:00-8:00]
-20 BBJO 24/20″
-Max Front Squat 185/125lb
*compare to 2.13.25
Thursday
“Grand Accumulation”
Collect the Following with a Partner:
-100 Ring Rows
-100 Calorie Row
-100 V-Ups
-100 Switch Lunges
-100 Russian KB Swings 70/53lb
-100 Calorie AirBike
-100 Banded Face Pulls
-100 A-Jumps
-100 Hanging Leg Raise
-100 Hip Extensions on GHD
*compare to 7.24.24
Friday
EMOM 10:00: 2 Hang Squat Clean
*start light, end moderate (RPE 7/10)
+
EMOM 10:00: 3 Touch-N-Go Push Press
*start light, end moderate (RPE 7/10)
+
EMOM 10:00
1) 5 Deadlift + 4 Hang Power Clean + 3 Shoulder-to-Overhead*
2) 4 Burpee Pull-Up**
*pick the heaviest load you can do unbroken all 5 times (this is your score for the workout)
**Rx+ = Burpee Bar Muscle-Up
Saturday
*first heat starts at 8am
*heats will run every 30 minutes
*warm-up prior to your start time
*a non-coach led warm-up will be provided
“CrossFit Triathlon”
For Time
-5k Row
-10k AirBike
-5k Run
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.