Semana de treinos
Segunda, 21 de setembro
- Whiteboard
4:00
Target Time | 2:00-7:00
Today, you’ll tackle the classic CrossFit benchmark workout, Grace, which should be a sprint! This is a CAP benchmark, last completed on Jan. 13, 2026.
To get the most out of this workout, choose a load that allows you to move well and cycle for 2-3 sets of 5 or more reps with very little rest between. The magic of this workout doesn’t come from the volume of reps or the load, but from how you push yourself to keep moving, hang on to the bar longer than you want, and immediately pick it back up before you want to.
To find the load that gets you to that stimulus, we’ll practice cycling both unbroken sets and quick singles in the warm-up. Build to the load you plan to use, or just above, to ensure you’ve got a weight you can move quickly and well.
If you’re scaling and can open with 20 unbroken reps, the load is likely too light.
If you’ve done this workout before and have a score to beat that’s within 2-7 minutes, go for it. If you have done this workout before and scaled previously, but think you can go heavier today, give it a shot. Even if you end up on the slower end of the intended time domain, that’s alright for today.
After the workout, stick around for some stretching before finishing up the class.
- General Warm-up
13:00
At a glance
Equipment: PVC, band, optional machine of choice.
Use the warm-up to get athletes loose, sweaty, and moving through full range of motion.
During the muscle cleans, prioritize coaching athletes to maintain a neutral spine and upright torso.
During the shoulder presses, prioritize coaching sound overhead positioning with locked-out arms.
Pay close attention to who might have movement limitations so you can address those in the specific warm-up.
- Olympic lifting warm-up
13:00
1 set:
5:00 slow run, bike, row, or ski
3 rounds:
10 PVC pass-throughs
10 PVC muscle cleans
10 PVC shoulder presses
10 banded good mornings
10 banded side steps, right
10 banded side steps, left
- Specific Warm-up
20:00
At a glance
Equipment: barbell, plates.
Lead athletes through 3 reps and then let them practice 3-5 reps on their own at each step of the clean and jerk progression.
Prioritize teaching and correcting only a single point of performance at each step.
Coach all athletes to jump hard on the clean and jerk to maximize hip extension.
Have athletes build to workout weight or slightly heavier to assess their ability to cycle clean and jerks with good technique. Focus on a mix of touch-and-go and single reps. Beginner athletes can use this time to focus on lighter weights and better technique, while more advanced athletes can increase their loading beyond their workout load.
Use the loading-up phase as an opportunity to touch base with each athlete, assign scaling options, and address strategies for the workout.
- Clean and Jerk
8:00
Setup Shoulders slightly in front of the bar, heels down, visible lumbar arch.
Hang power clean Jump hard to fully extend the hips before pulling with the arms.
Power clean Deadlift slowly until the bar is at the mid-thigh and then accelerate.
Jump, punch, land (no bar) Jump hard before punching the arms overhead, landing in a partial squat.
Push jerk Jump before punching, but land with locked-out arms.
Hang clean and jerk Jump hard for both the clean and jerk.
Clean and jerk Keep the bar close to the body and legs on the way up and down.
Cycling Quickly bring the bar back to the hip and immediately slide the bar back down to the setup.
- Skill work
12:00
5 sets for load:
3 touch-and-go clean and jerks
– Increase load each set.
– Work on cycling.
- Break
3:00
- Workout
10:00
For time:
30 clean and jerks (43/62 kg)
Intended Stimulus
2:00-7:00.
Moderate loading, low-volume, sprint workout.
Demand on the posterior chain and lats through the pull.
5+ reps at a time.
Compare to 260113.
Coaching Goals
Coaching Goals
Prioritize coaching barbell efficiency!
A necessary component of a clean and jerk is correct timing, which relies on a straight bar path when moving the bar from the ground to overhead and back to the ground.
Focus on reducing bar path errors to access full and fast hip extension during the drive and jerk.
Teach athletes how to move their bodies (elbows, head, hips, knees) to accommodate a straight bar path on the descent.
Guide athletes to a load they can move for at least 5 consecutive unbroken reps for 2-3 sets.
Moving to quick singles is ok. Prepare athletes for a correct and safe setup if the ability to cycle repetitions disappears.
Scaling
Reduce the load if athletes struggle to maintain sound mechanics for 3-4 sets of 5 reps.
If athletes cannot maintain a neutral spine in the setup, consider elevating the pulling surface or modify to a hang clean.
Movement Substitutions
Movement
Clean and jerk Load, reps, hang clean and jerk, dumbbell clean and jerk, power clean
- Cooldown
10:00
At a glance
Give athletes 2 minutes to recover and clean up as you record scores.
Encourage athletes to log their scores for data to compare to.
Have athletes grab a foam roller and demonstrate the stretches.
Start a clock and have athletes move through the stretches at their own pace.
- Stretching
8:00
2 sets:
:30 knee hugs
:30 walking quad stretch
Terça, 22 setembro
- Whiteboard
4:00
Target Time | 10:00-15:00.
Today’s workout pairs a lower- and upper-body push in the thruster along with pull-ups and running. This combination minimizes redundancy and should allow you to move at a quick pace.
Push the pace a bit faster than you want to today. Some of you may even finish in under 9 minutes.
To achieve this, we are going to use a light load on the thruster that allows for at least the first set to be unbroken and minimal rest on the other sets.
Plan to move smoothly and steadily on the pull-ups. It’s OK to take a couple of short breaks, but if rest breaks begin to exceed 10 seconds, expect to reduce volume.
Push the pace on the run efforts. If you need to recover, start your run off slow before gradually ramping up the pace.
- General Warm-up
7:00
At a glance
Equipment: PVC.
Have athletes start at a slow pace on the first run and move to a slightly faster pace on the second run.
Move through teaching the Burgener warm-up at a relatively quick pace. There does not need to be a ton of teaching during this section. However, refine mechanics quickly and concisely.
The Burgener warm-up is a great full-body warm-up series to build skill, but will also allow athletes to get a dose of snatch practice prior to the heavy snatches that are programmed for Saturday.
- Dynamic Warm-up
7:00
2 rounds:
150-meter run
Burgener warm-up (3-5 reps at each movement)
– Dip, drive, shrug
– High pull
– Hang muscle snatch
– Overhead squat
– Snatch drop
– Hang snatch
- Specific Warm-up
18:00
At a glance
Equipment: pull-up bar, optional box, barbell, plates.
Have athletes get a partner and alternate each set of the progression.
Revisit with the group after each person has completed 2 sets of each step to introduce the next piece of the progression.
Scale steps by having athletes keep their feet on a box or by using a low pull-up bar.
Demonstrate each step of the thruster progression and lead athletes through 3 reps before letting them move on their own for 3 reps.
On the build-up sets, practice a squat clean immediately into the first thruster.
Feel free to have athletes build up to a load slightly above the intended workout weight and reduce the load to the intended workout weight to complete the practice round.
- Kipping Pull-up
7:00
2 x :15 active hang on the pull-up bar Grip outside shoulder width, belly tight, and active shoulders.
2 x 5-7 kip swings Establish a kip by moving from hollow to arch with active shoulders.
2 x 2 kip swings + 1 kip Two small kip swings and then press down on the bar FAST.
2 x 2 kip swings + 1 pull-up Two small kip swings, press down fast, and pull the bar down toward the floor.
2 x 2 kip swings + 1 pull-up + 2 kip swings After the pull-up, press the bar forward and yourself back to reset the swing.
2 x 3-5 pull-ups Push away at the top and arch at the bottom.
- Thrusters
4:00
Full grip front squats Lift the elbows up away from the knees.
Squat-stance push presses Dip with the chest up and drive through the heels.
Thrusters Heels down in the squat, then stand quickly to launch the bar overhead.
Cycled thrusters Lower with the arms slowly, then start the thruster once the bar touches the shoulders.
- Build-up
5:00
Every 1:30 for 3 sets:
5 thrusters
- Practice Round
2:00
1 set:
5 thrusters
5 pull-ups
100-meter run
– Use workout variations.
- Break
3:00
- Workout
15:00
RX
3 rounds for time:
15 thrusters (29/44 kg)
15 pull-ups
400-m run
Intended Stimulus
10:00-15:00.
Light loading and a moderate volume.
Fast thrusters in 1-2 sets.
Pull-ups in 3 sets or fewer; short breaks.
The push-push, pull, run combination leaves little opportunity to steady the breath.
Move a little faster than you think you can.
Coaching Goals
Emphasize the use of sound hip function for both the thruster and pull-up.
Educate athletes on the connection between a dropped chest and the effect it has on a proper rack position. Use this to scale load appropriately.
Ensure that athletes wanting to do kipping pull-ups in the workout can fully break the plane of the bar with their chin for consecutive reps. This will create a safer push-away.
Encourage athletes to choose a load that allows for unbroken, yet challenging, reps for all 3 rounds.
Video Overview
Scaling
Overview
Reduce thruster load to allow for no more than two sets in each round.
Reduce pull-up volume if athletes can perform safe consecutive reps.
Reduce run distance if athletes cannot complete 400 meters in under 2:20.
Movement Substitutions
Movement
Thruster Load, volume, dumbbell options, squat only, press overhead only
Pull-up Volume, banded strict pull-up, jumping pull-up, ring row
Run Distance, 800/1,000-m C2 bike, 900/1,250-m Echo or Assault bike, 400/500-m row or ski
- Cooldown
13:00
At a glance
Give athletes 3 minutes to clean up and recover as you record scores.
Send the group outside (if possible) for the recovery walk as you collect PVC pipes and bands for the recovery movements.
Guide athletes through 30 seconds of squats and then the presses. Focus on range of motion and a steady tempo.
Demonstrate the stretching movements, set a timer, and then let them perform the movements on their own.
Check in with athletes during this time.
- Active Recovery
10:00
1 set:
1:00 recovery walk
:30 slow air squats
:30 slow PVC strict press
1:00 band lat stretch/side
1:00 couch stretch/side
Quarta, 23 setembro
- Whiteboard
4:00
Target Reps | 20+ shuttle box jump-overs
Today’s workout will be a grind with lots of low back hinging and a pretty fast pace throughout.
We have a new CAP movement today with the shuttle box jump-over; plan to spend some time practicing this movement and the technique involved.
Aim to complete shuttle box jump-overs in 20 seconds or less each round.
Set a goal for at least 7 burpees a minute; scale volume if this pace isn’t sustainable.
If you can sustain 9 or more burpees a minute, wear a weight vest!
- General Warm-up
10:00
At a glance
Equipment. PVC, rings, pull-up bar.
Demonstrate each movement and walk athletes through a few reps of each.
Set a clock and allow athletes to work through this while you move around and make corrections.
Ensure full range of motion and keep athletes moving so they get adequately warmed up at each step.
During the push-ups, pay attention to hand and elbow position as well as maintaining a neutral spine.
- Dynamic Warm-up
10:00
2 sets:
10 Samson stretches
10 inchworms
10 PVC overhead squats
5 ring dips
10 sit-ups
10 push-ups
5 strict pull-ups or 10 ring rows
- Specific Warm-up
16:00
At a glance
Equipment: box.
Demonstrate each step of the progressions and maintain one focus point for each step.
The goal of this drill for the shuttle box jump-over is to adequately engage jumping muscles and refine movement efficiency.
Give athletes time to practice each progression step, and keep coaching them throughout.
Use the test round to make sure logistics and layout make sense, and also ensure athletes are scaled appropriately where necessary.
- Burpees
6:00
3 up-down negatives Slowly reach the hands down to the ground, then kick the feet back into a plank.
3 burpee negatives Chest, hips, and thighs drop to the floor together at the same time the feet kick back.
3 double-knee tucks in plank With the hands flat on the ground, jump the feet up from a plank into a stance that allows for flat feet.
5 top-half burpees Jump and reach overhead immediately after jumping the feet up to a flat position.
5 burpees, fast After jumping, land with bent knees to immediately descend into the next burpee.
- Shuttle Box Jump-overs
7:00
6 alternating box step-overs Turn 180 degrees on top of the box.
6 box jump-overs Stay low, turn 180 degrees on top of the box, and step down backwards off the box.
6 box jump-overs Stay low, practice going forwards off the box.
6 shuttle runs Lower the hips on the turn and practice touching both hands and both feet past the line.
6 shuttle box jump-overs Focus on when you land on the box and when you turn that you keep the chest up and lower the hips.
- Test Round
3:00
1 set:
4 shuttle box jump-overs
7 burpees
4 shuttle box jump-overs
– Use workout variations.
- Break
3:00
- Workout
15:00
RX
On a 15:00 clock:
100 burpees / 80 burpees / 50 burpees
Max shuttle box jump-overs in the remaining time (51/61 cm)
– Every minute, starting at 0:00, complete 4 shuttle box jump-overs.
– Mark two lines 10 ft apart and place the box in the middle.
– 1 rep = start standing behind the first marked line, move to it, jump over the box, move past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.
– If you have a weight vest, use it.
Intended Stimulus
Score is shuttle box jump-over reps completed after 100 burpees.
A monotonous, high-rep grinder!
Intentional hinge, squat, press, and jump movement redundancy.
Shuttle box jump-overs in under :20.
:30 or more for burpees.
7+ burpees per minute minimum.
Weight vests are suggested for athletes who can hold 9 burpees per minute consistently.
Coaching Goals
Spend time in the general warm-up preparing the joints for a lot of hip flexion and extension, especially targeting the lower back, hamstrings, and knees.
For the burpee, emphasize the benefit of maintaining a stable and neutral spine when lowering to the ground (avoid snaking) and when returning the feet to the hands before standing up.
Pay attention to hand and elbow positions when athletes move through the push-up phase.
The shuttle box jump-over is a new movement. Walk through the standards of the two-hand and two-foot touch behind the lines.
Scaling
Overview
If athletes cannot consistently perform at least 7 burpees within 30 seconds, reduce volume.
If athletes cannot consistently complete 4 shuttle box jump-overs in less than 20 seconds, reduce volume and then box height before suggesting a step-over.
If athletes are pain-free and can achieve the range of motion, challenge them to jump versus step.
If the two-hand and two-foot touch is not possible due to limitations, suggest a one-hand touch or completely remove the hand touch.
Movement Substitutions
Movement
Burpee to a target Volume, target height, remove the jump, remove the push-up
Shuttle box jump-over Volume, box height, modify the touch standard, box-step-over
- Cooldown
12:00
At a glance
Give athletes 3 minutes to clean up and recover as you record scores.
Partner athletes up and demonstrate the wall squat hold challenge.
After the last team drops, bring the group together and demonstrate the stretching.
Check in with everyone during this time one last time during the class.
- Wall Squat Challenge
5:00
Partner wall squat hold challenge:
– Partner sit against a wall, with legs parallel to the ground.
– Place a foam roller across the legs of both partners.
– As soon as one athlete places their hands on the floor or the foam roller falls off, the team is out of the race.
- Stretching
4:00
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
Quinta, 24 setembro
- Whiteboard
4:00
Target Reps | 100-150 total reps.
Today, you’ll take on a fun partner workout, complete with three AMRAPs.
Switch places often to avoid going to failure on any movement.
Make sure you keep your back flat and heels down during the deadlifts.
For athletes who did yesterday’s workout, be mindful that there is more hinging today and modify where needed.
This is a very grippy workout, so use the hook grip when possible and try a reverse grip for the bar hangs and toes-to-bar.
- General Warm-up
10:00
At a glance
Ensure proper mechanics on each of the movements.
- The CrossFit Warm-up
10:00
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
– One partner bikes while the other does a round of the warm-up movements. Switch after each round.
– Each athlete should go through each round twice.
- Specific Warm-up
14:00
At a glance
For the deadlift, lead athletes through 3-5 reps on your call, have them move for 3-5 reps on their own, and then have them rest as you demo the next step of the progression.
Use the full deadlift rep for most steps to give athletes more practice through a full range of motion.
Spend 1-2 minutes at each step of the toes-to-bar progression.
Teach the kip swing and an aggressive press down in the back swing to maximize height.
During the bar hang, ensure the athletes are maintaining active shoulders.
During the farmers carry, athletes should keep their chests up and shoulders back.
- Deadlift
6:00
Setup
1) Feet between hips and shoulder-width.
2) Hands outside legs.
3) Shoulders slightly in front of the bar.
4) Neutral spine.
5) Weight in the heels.
Layering
Weight in heels Push the heels into the floor as you stand up.
Neutral spine Lift the chest up through the arms. Arch the lower back.
Active shoulders Pull the bar into the shins.
Straight bar path Shave the bar against your leg.
Constant torso angle Pull the knees back as the bar slides up the shin.
- Toes-to-bar
6:00
Setup Hands outside shoulder width; establish an active shoulder and squeeze the stomach.
10 kip swings Keep the legs straight and use the shoulders and midline to move the body forward and backward.
3 kip swings + 3 knees-to-armpits Press down against the bar as the knees rise.
3 kip swings + 1-3 toes-to-bars Kick the legs straight to touch the bar once the knees are level with your chest.
3-5 toes-to-bars Pull the feet down quickly and arch into the next rep.
- Farmers carry and bar hang
2:00
2 sets:
Farmers carry 25-50 feet
– While one partner is carrying, the other hangs from the bar.
- Break
3:00
- Workout
18:00
RX
For total reps:
AMRAP 5:
Partner 1: Max deadlifts (51kg/74kg)
Partner 2: Pull-up bar hang
– Only accumulate deadlifts when partner is hanging.
– Partners switch as needed.
Rest 1:00
AMRAP 5:
Partner 1: Max toes-to-bars
Partner 2: DB farmers hold (22.5/32.5 kg)
– Only accumulate toes-to-bars when partner is holding.
– Partners switch as needed.
– Use two dumbbells.
Rest 1:00
AMRAP 5:
400-m ktb farmers carry (24/32 kg)
Max-cal bike/row in the remaining time
– Partners share the work.
– Use two KTB.
Intended Stimulus
Score is total deadlifts, toes-to-bars, and bike/row calories combined.
Interval: you-go, I-go sprint-style. Go hard, then hold-hang on!
:20+ on the static hang, holds, and carries.
5-10+ reps per set for deadlifts and toes-to-bars.
Farmers walk in under 3:00; switch as needed.
:15-:20 bursts on the bike; switch as needed.
Coaching Goals
For athletes who did yesterday’s workout, be mindful that there is more hinging today and modify where needed.
Ensure athletes know how much knee bend they should have when lowering the dumbbells to the ground, while maintaining a neutral spine.
For the toes-to-bar, focus on a tight and snappy swing, then prescribe the foot or knee standard that allows for consistently sound swings.
Be aware of a fatigued grip as athletes perform toes-to-bar. For some athletes, strict knee tucks or V-ups will be a good option.
Ensure athletes maintain active shoulders during the hangs and holds (static or in motion). Coach a neutral and supported shoulder position.
Emphasize hard efforts on the bike. If the watts decrease by more than 5, have athletes switch with their partner. Have athletes use Air bikes if possible.
Scaling
Overview
If athletes cannot maintain sound deadlift mechanics for at least 5 unbroken reps, reduce load.
If athletes cannot maintain sound swing mechanics on the toes-to-bars for at least 3 unbroken reps, reduce range-of-motion.
Select an appropriate loading for the holds and carries that allows for at least 20 seconds of work.
If athletes cannot hang for 20 seconds, have them decrease the loading by placing their toes on the floor for support.
Movement Substitutions
Movement
Deadlift Load, kettlebell deadlift, single-dumbbell or kettlebell deadlift, range of motion
Pull-up bar hang Duration, toe-assisted hang, rope hang, ring hang, overhead plate hold
Toes-to-bar Volume, range of motion, V-up, sit-up
Farmers hold Load, single-dumbbell hold, kettlebell hold, plate hold
Farmers carry Load, single-dumbbell carry, kettlebell carry, plate carry
Bikerow Durations, row, ski
- Cooldown
11:00
At a glance
Give athletes 3 minutes to catch their breath as you record scores.
Demonstrate the stretches, then set a clock and let athletes work through at their own pace while you cruise around the room and check in with everyone.
One partner bikes while the other stretches.
- Cooldown
8:00
1 set:
Partner 1: 1:00 easy bike
Partner 2: Scorpion stretch
1 set:
Partner 1: 1:00 easy bike
Partner 2: Seated straddle stretch
Sexta, 25 setembro
- Whiteboard
4:00
Target Rounds | 3-6+ rounds.
For today’s triplet, you get to choose your own adventure.
Use this workout as an opportunity to practice and/or push relative to your ability.
Complete the run in 90 seconds or less. You can treat this as a threshold effort, and balance technique and intensity, with a little more intensity. Or, use it as a recovery station to prepare for the high-skill gymnastics.
Plan to spend no more than 90 seconds on both the handstand walk and L-sit ring muscle-ups. Advanced should aim for unbroken and closer to 30 seconds.
Regardless of the approach, aim to get at least 3-5 rounds, with some maybe pushing 6.
Your score is the number of rounds and reps completed. Completion of the run is 1 rep. Make it count.
- General Warm-up
07:00
At a glance
This will be a quick general warm-up to leave more time to practice the high-skill gymnastics.
Focus on major points of performance such as midline stabilization (leaning tight versus collapsing soft) and core-to-extremity (legs before arms).
Demonstrate each movement, set the clock for 6 minutes, and guide athletes through each movement.
Assess active shoulders in the bear crawl and pressing strength in the push-up.
- Dynamic Warm-up
06:00
On a 6:00 clock:*
:45 run
Bear crawl (30 ft)
10 leg swings/leg
:45 run
10 banded bent-over rows
10 banded pull-aparts
1:00 run test run 250m
- Specific Warm-up
20:00
At a glance
Equipment: rings.
Check out the CrossFit Level 1 Course ring muscle-up progressions when working on the low rings. More information can be found there if needed.
For the ring muscle-up, instruct steps 1 and 2 at the same time, then have athletes practice. Then, instruct steps 3 and 4, then have athletes practice.
For Steps 5 and 6, bring the athletes back together and instruct how the difficulty can be increased by stepping the feet further out to reduce assistance from the legs. Then, have athletes practice.
Remind athletes that the key to success is pulling the rings deep to the sternum before entering the transition.
If athletes struggle to pull deep, instruct they use more legs to assist with the pull. Use this time to identify and assign the appropriate rep scheme and movement scale.
For athletes who can perform an L-sit muscle-up, ask them to lift their heels before starting the pull. This would be the Rx’d standard for the day.
It is easy to get caught up in the progressions, but the goal is to work to the full movement to see what will be used in the workout.
For the handstand walk, focus on challenging athletes to try something new. Double down on kick-up proficiency and confidence. If athletes can kick up to a wall, with active shoulders and a tight body position, they have the tools to move forward. Fear is likely what holds them back.
Because there will not be a practice round today, notify athletes that scaling may continue to occur once the workout starts.
- L-sit ring muscle-up
11:00
Progression
Ring support fully extend the arms and press down hard into the rings, while pulling the rings into the torso. Legs are together, midline is tight.
Ring dip pull the elbows back, chest leans forward, hips descend straight down until the shoulder contacts the rings, press back to full extension.
False grip and setup false grip: base of the palm sits on the base of the rings, wrap fingers and thumbs around the ring and turn the knuckles in so they contact each other. Setup: walk underneath the rings and, while maintaining the false grip, squat the hips to the heels by pushing the knees forward and leaning back to a straight arm
Low-ring transition using the legs, pull the knuckles to the sternum with elbows tightly tucked into the torso, then trace the rings around the chest, bringing the thumbs into the armpits, shooting the elbows high, while pulling the rings into the torso.
Low-ring muscle-ups follow the same steps outlined in Step 4, and add a press to full elbow extension and active shoulders.
L-sit ring muscle-ups or scaling option 2 sets of 3 reps.
- Hanstand Walk
9:00
Progression
Wall kick-ups pressing through the hands, kick up to the wall and press the ground away hard. Keep the arms straight, tighten the abs and glutes, and press the feet together when inverted. Scales: keep one foot on the ground and perform a mini kick-up or pike on a box
Wall kick up and walk follow the steps outlined above and once inverted, walk the hands forward until the heels kiss the wall. Start with two hand steps, and increase to more if done successfully. Scales: piked bear crawls or box rotations.
Handstand walk attempts kick up, pressing the ground away; once the heels are directly over or slightly in front of the hips, move the hands. Squeeze the abs and glutes the whole time. Scales: challenge athletes to practice the skill they are not comfortable with.
- Break
3:00
- Workout
20:00
RX
AMRAP 20:
Handstand walk (9.1 m)
250-m run
3 L-sit ring muscle-ups
250-m run
– L-sit muscle-up starts with straight legs out in front of the body at 90 degrees with the heels on the floor and arms at full extension overhead; the rep finishes when the arms are fully locked out with extension of the elbow. 
Intended Stimulus
4-6+ rounds.
High-skill gymnastics focus paired with run.
Choice to breathe heavily or recover on the run.
Inversions and strict ring strength work.
Each movement in 1:00-1:30; advanced athletes faster on the gymnastics movements.
Choose your own adventure of push, practice, or both.
Coaching Goals
Challenge athletes to find the most challenging version that allows for completion of each movement in under 90 seconds.
If an athlete can kick-up in a handstand walk with control and move their hands a few steps, encourage them to practice for 90 seconds.
Motivate athletes who always default to bear crawls or wall walks to try kick-ups.
Teach athletes to bail out of an inverted position.
For the L-sit ring muscle-up, focus on the depth of the pull with elbows tucked tightly to the body throughout. Coach a “knuckles-to-sternum” standard before transitioning through. This will determine the foot position placement relative to the plane of the rings.
Allow athletes the choice to push the run or use it as recovery. Challenge athletes who are proficient in both handstand walking and muscle-ups to hold a consistently uncomfortable pace.
Scaling
Overview
To determine the appropriate handstand walk scaling, look for a locked-out active shoulder position and a stable midline.
If athletes can do the movement with the above conditions, but haven’t mastered it, allow them to practice for 90 seconds. Be ready to change the scale mid-workout if it’s too easy or challenging.
For the L-sit muscle-up, look for transition ease and speed from “knuckles to sternum” to the bottom of the dip. If it’s too fast, it’s likely too easy; if it’s very slow with elbows flaring out, it could be too difficult.
Movement Substitutions
Movement
Handstand walk Distance, timed attempts, kick-up to the wall + hand step, bear crawl
Run Distance, bike, ski,row
L-sit ring muscle-up Reps, bent knees, muscle-up transitions, false-grip ring row + toe-assisted ring dip
- Cooldown
6:00
At a glance
Give athletes 2 minutes to clean up and recover as you record scores.
Have everyone grab a PVC and walk them through the recovery movements.
Check in with athletes before they leave for the day.
- Stretching
3:00
1 set:
:30 PVC pass-throughs
:30 PVC around-the-worlds
:30 PVC triceps stretch/arm
:30 wall chest stretch/side
Sábado, 26 setembro
- Whiteboard
4:00
Target Time | 20:00-24:00
Today, you’ll take on a workout that will have you breathing heavy, pushing the limits of your lower-body stamina, and challenging your upper-body pushing capacity.
Expect complimentary movement patterns to leave your whole body feeling the burn.
Your score will be the total time it takes to work through all 4 rounds.
Shoot to complete the walking lunges in under 4 minutes with minimal breaks. There is a total of 400 meters of walking lunges, so scale if needed to keep moving.
Work through the ring dips in under two minutes, completing at least 5 unbroken reps at a time throughout. Scale as needed to do so.
We will take some time before the workout to develop skill and stability in these two movements.
- General Warm-up
9:00
At a glance
Equipment: band.
Demonstrate the movements and lead athletes through the warm-up.
Clarify lunge range of motion standards and ensure athletes drive off the front heel and maintain an upright torso.
Athletes should use this time as an opportunity to elevate their heart rate and increase their range of motion.
Coach athletes to pick up the pace on the second 200-meter run.
Watch for shoulder stability and mobility to gauge athletes’ readiness to move to the rings.
- Hips and Shoulder Warm-up
9:00
2 sets:
200-meter run
10 alternating Samson stretches
5 plank to downward dogs
10 walking lunges
10 banded pull-aparts
10 banded pass-throughs
– Shuttle run is 25 ft out and back.
- Specific Warm-up
10:00
At a glance
Equipment: rings.
Use the ring dip progression to warm up and refine mechanics. However, keep a keen eye on the best scaling options for each athlete while moving through the steps.
As a general guideline, if the athlete cannot perform more than 10-15 unbroken reps, they will likely need to scale the reps or perform a scaled movement variation.
Use the skill work to continue to dial in scaling options and build stability and strength; ensure athletes choose options that will not overly fatigue them before the workout.
- Ring dip
5:00
Progression
:15-:20 ring support hold Elbows locked out while pulling the rings close to the body (scale to feet on floor or use parallel bars or boxes).
:05-:10 bottom of ring dip hold Shoulder below elbows. Rings and elbows hug the body (scale to feet or use parallel bars or boxes).
1-3 ring dip negatives (jump-ups) Strong jump to lockout arms at the top, lower with control to pause. Elbows below the shoulder at the bottom (scale to feet on floor or use parallel bars or boxes).
3-5 ring dips, strict (foot-assisted scale or use parallel bars or boxes) Maintain previous points.
:30 kipping ring dip practice Legs straight at the bottom of the dip; practice driving the knees up aggressively toward the chest (substitute jumping dips as needed).
- Stability and Skill
6:00
EMOM 6:
Even: 5 ring dips or variation
Odd: :15 static lunge hold (right) +
:15 static lunge hold (left)
– Hold at the bottom of the lunge with knee gently touching the floor.
- Break
3:00
- Workout
24:00
RX4 rounds for time:
100-m walking lunge
25 ring dips
Intended Stimulus
20:00-24:00.
Challenge lower-body stamina and upper-body pushing while breathing heavy.
Complementary movement patterns.
Walking lunges in 3:00-4:00; slow and steady, minimal breaks.
Ring dips in 2:00 or less; 5+ reps at a time.
Coaching Goals
Remind athletes that this is 400 meters of walking lunges. For those who have never tried this much volume, explore and decide whether their fitness level is ready to give it a go.
Coach athletes to hit full extension of the hips at the top of the lunge AND to touch the back knee to the ground before standing up.
Remind athletes to stay tall and tight through the torso.
Ring dips disappear fast! Assess athletes’ speed through the practice reps. A slow and struggling ring dip now will not speed up as the athlete fatigues.
Spend time finding the appropriate volume and variation that will allow for full range-of-motion and 5 sets or less through every round with a brief rest in between.
Coach athletes to lower the hips during the dip versus leaning forward to contact the shoulder to the rings.
Scaling
Overview
For athletes who have never lunged 400 meters in total, use what you know about them to determine if their level of fitness is ready for this volume. This isn’t a fast movement, but it will be obvious if they can move steadily and soundly.
There are 100 ring dips in this workout. Athletes who can perform 3-5 consecutive ring dips can do them. Reps will be set based on how many can be completed in 4 sets or less.
Movement Substitutions
Movement
Walking lunge Distance, lunge in place, reverse lunge, split squat, air squat
Ring dip Reps, toe-assisted ring dip, jumping ring dip, hand-release push-up
- Cooldown
10:00
At a glance
Give athletes 3 minutes to recover and grab their bands and lacrosse balls as you record scores.
After the band work, guide athletes through the stretches.
Check in with everyone in class before they leave.
- Cooldown
6:00
2 sets:
:30 banded bent-over rows
:30 banded pull-aparts
:30 banded strict presses
1 set:
1:00 lacrosse ball chest
1:00 lacrosse ball lats
Domingo, 27 setembro
- Whiteboard
4:00
Target Load | Heavy relative to each athlete.
Today, you’ll take on a heavy snatch complex, building in load.
Remember that heavy is relative to each person, so challenge yourself with heavier loads for this complex, while ensuring you can maintain sound mechanics throughout.
Our last heavy snatch was on August 24th. Check back to your numbers to gauge today’s lifts.
In this complex, each step adds a little bit more difficulty and focus on a specific piece to the snatch puzzle. For the hang power snatch, focus on full hip and leg extension, pulling to a sound partial overhead squat. On the overhead squat, focus on a sound overhead position through full range of motion. And for the hang squat snatch, focus on full leg/hip extension with a pull into a full overhead squat.
Following today’s lifting session, stick around for a little barbell conditioning and stretching before heading home.
- General Warm-up
5:00
At a glance
Equipment: PVC.
Use this warm-up to increase athletes’ range of motion and to get the group ready to start working with the barbell.
Demonstrate the movements and let the athletes move through the stretching, good mornings, and pass-throughs at their own pace.
Lead each rep of the overhead squat and snatch balance on your call and note who might have overhead limitations and/or will need more coaching during the specific warm-up.
This is also a great time to chat about scaling options and injuries.
- Dynamic Warm-up
5:00
2 sets:
10 alternating Spiderman stretches
10 PVC good mornings
5 PVC pass-throughs
5 PVC overhead squats
5 PVC snatch balances
- Specific Warm-up
14:00
At a glance
Equipment: barbell, optional PVC.
Demonstrate the movements and then lead athletes through each step in the progression. Spend about a minute at each step, using both coach- and athlete-led reps.
Be sure to highlight the hang power snatch, overhead squat, and hang squat snatch since those are the movements in the workout.
Once you have finished the snatch progression, give athletes time to build up to a good starting weight for the workout.
Use the loading-up phase as an opportunity to check in with each athlete and make any adjustments before starting the workout.
8:00
Setup Heels down, shoulders in front of the bar, and visible lumbar arch.
6 deadlifts to mid-thigh Pull the knees back as the bar rises. Stop at mid-thigh with the shoulders in front of the bar.
6 deadlift-shrugs Squeeze your glutes with straight arms and THEN shrug.
6 muscle snatches Squeeze your glutes with a straight arm and THEN pull and punch overhead.
6 overhead squats Press the bar up as the hips pull back and down toward the heels.
6 hang power snatches Drive through the heels and squeeze your glutes. Shoulders behind the barbell at full hip extension.
6 hang squat snatches Jump and pull yourself to the bottom of the squat.
- Test Round
6:00
4 sets:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Increase loading to find a starting load for the workout.
- Break
3:00
- Workout
20:00
RX
7 sets for load:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Increase load each set.
Score: Load
Intended Stimulus
Heavy Olympic lifting complex.
Score is the heaviest load lifted.
High demand on the posterior chain, shoulders, midline, and grip.
Hang power snatch focus: full hip and leg extension, pulling to a sound partial overhead squat.
Overhead squat focus: sound overhead position through full range of motion.
Hang squat snatch focus: full leg/hip extension with a pull into a full overhead squat.
Coaching Goals
Emphasize focus points for each movement relative to a common movement theme.
The movements are progressions to build to the hang squat snatch. The focus points are a guide for who can show sound mechanical competency and readiness to progress further.
For the hang power snatch, coach sound hip function. Teach athletes to reach full hip/leg extension.
For the overhead squat, coach active shoulders and full range of motion. Cue athletes to keep arms straight and strong overhead, and ensure they are sitting back in the heels the whole time. Heels down helps sink the hips.
For the hang squat snatch, coach proper timing of the pull under into the squat. Cue athletes on getting tall and long BEFORE pulling aggressively under the bar.
Scaling
Overview
Use the common movement themes and assess the quality before suggesting more load. Can we get more hip extension, a quicker locked-out arm, a more sound squat FASTER, before adding more load and intensity?
For athletes with overhead limitations, consider switching to a clean complex and maintain sound hip function and a good receiving position.
Movement Substitutions
Movement
Hang power snatch Load, increase reps for practice, dumbbell options, hang clean
Overhead squat Load, increase reps for practice, dumbbell options, squat to a target with control, overhead reverse lunge, front squat
Hang squat snatch Load, increase reps for practice, dumbbell options, hang squat clean
- Cooldown
14:00
At a glance
Give athletes 3 minutes to recover as you record scores and celebrate PRs.
For the challenge, athletes are going to perform the same complex as the workout, but the goal is to choose a weight they can perform 3 rounds of 1 rep at each exercise. The other caveat is that they must keep their hands on the bar and go unbroken. Athletes can probably expect 70-80% of their final load of the workout. In other words, they should be using a lighter load.
Demonstrate each stretch while leading athletes through them as a group.
If needed, have some athletes start on the stretching while others start on the conditioning.
- Challenge
6:00
1 set:
3 reps of the complex:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Choose your own load
– Hands must stay on the bar for all 3 repetitions
– You do not get to retry if you fail
- Stretching
5:00
1 set:
1:00 scorpion stretch/side
1:00 banded overhead external rotation stretch/side
1:00 couch stretch/side
Segunda, 21 de setembro
- Whiteboard
4:00
Target Time | 2:00-7:00
Today, you’ll tackle the classic CrossFit benchmark workout, Grace, which should be a sprint! This is a CAP benchmark, last completed on Jan. 13, 2026.
To get the most out of this workout, choose a load that allows you to move well and cycle for 2-3 sets of 5 or more reps with very little rest between. The magic of this workout doesn’t come from the volume of reps or the load, but from how you push yourself to keep moving, hang on to the bar longer than you want, and immediately pick it back up before you want to.
To find the load that gets you to that stimulus, we’ll practice cycling both unbroken sets and quick singles in the warm-up. Build to the load you plan to use, or just above, to ensure you’ve got a weight you can move quickly and well.
If you’re scaling and can open with 20 unbroken reps, the load is likely too light.
If you’ve done this workout before and have a score to beat that’s within 2-7 minutes, go for it. If you have done this workout before and scaled previously, but think you can go heavier today, give it a shot. Even if you end up on the slower end of the intended time domain, that’s alright for today.
After the workout, stick around for some stretching before finishing up the class.
- General Warm-up
13:00
At a glance
Equipment: PVC, band, optional machine of choice.
Use the warm-up to get athletes loose, sweaty, and moving through full range of motion.
During the muscle cleans, prioritize coaching athletes to maintain a neutral spine and upright torso.
During the shoulder presses, prioritize coaching sound overhead positioning with locked-out arms.
Pay close attention to who might have movement limitations so you can address those in the specific warm-up.
- Olympic lifting warm-up
13:00
1 set:
5:00 slow run, bike, row, or ski
3 rounds:
10 PVC pass-throughs
10 PVC muscle cleans
10 PVC shoulder presses
10 banded good mornings
10 banded side steps, right
10 banded side steps, left
- Specific Warm-up
20:00
At a glance
Equipment: barbell, plates.
Lead athletes through 3 reps and then let them practice 3-5 reps on their own at each step of the clean and jerk progression.
Prioritize teaching and correcting only a single point of performance at each step.
Coach all athletes to jump hard on the clean and jerk to maximize hip extension.
Have athletes build to workout weight or slightly heavier to assess their ability to cycle clean and jerks with good technique. Focus on a mix of touch-and-go and single reps. Beginner athletes can use this time to focus on lighter weights and better technique, while more advanced athletes can increase their loading beyond their workout load.
Use the loading-up phase as an opportunity to touch base with each athlete, assign scaling options, and address strategies for the workout.
- Clean and Jerk
8:00
Setup Shoulders slightly in front of the bar, heels down, visible lumbar arch.
Hang power clean Jump hard to fully extend the hips before pulling with the arms.
Power clean Deadlift slowly until the bar is at the mid-thigh and then accelerate.
Jump, punch, land (no bar) Jump hard before punching the arms overhead, landing in a partial squat.
Push jerk Jump before punching, but land with locked-out arms.
Hang clean and jerk Jump hard for both the clean and jerk.
Clean and jerk Keep the bar close to the body and legs on the way up and down.
Cycling Quickly bring the bar back to the hip and immediately slide the bar back down to the setup.
- Skill work
12:00
5 sets for load:
3 touch-and-go clean and jerks
– Increase load each set.
– Work on cycling.
- Break
3:00
- Workout
10:00
For time:
30 clean and jerks (43/62 kg)
Intended Stimulus
2:00-7:00.
Moderate loading, low-volume, sprint workout.
Demand on the posterior chain and lats through the pull.
5+ reps at a time.
Compare to 260113.
Coaching Goals
Coaching Goals
Prioritize coaching barbell efficiency!
A necessary component of a clean and jerk is correct timing, which relies on a straight bar path when moving the bar from the ground to overhead and back to the ground.
Focus on reducing bar path errors to access full and fast hip extension during the drive and jerk.
Teach athletes how to move their bodies (elbows, head, hips, knees) to accommodate a straight bar path on the descent.
Guide athletes to a load they can move for at least 5 consecutive unbroken reps for 2-3 sets.
Moving to quick singles is ok. Prepare athletes for a correct and safe setup if the ability to cycle repetitions disappears.
Scaling
Reduce the load if athletes struggle to maintain sound mechanics for 3-4 sets of 5 reps.
If athletes cannot maintain a neutral spine in the setup, consider elevating the pulling surface or modify to a hang clean.
Movement Substitutions
Movement
Clean and jerk Load, reps, hang clean and jerk, dumbbell clean and jerk, power clean
- Cooldown
10:00
At a glance
Give athletes 2 minutes to recover and clean up as you record scores.
Encourage athletes to log their scores for data to compare to.
Have athletes grab a foam roller and demonstrate the stretches.
Start a clock and have athletes move through the stretches at their own pace.
- Stretching
8:00
2 sets:
:30 knee hugs
:30 walking quad stretch
Terça, 22 setembro
- Whiteboard
4:00
Target Time | 10:00-15:00.
Today’s workout pairs a lower- and upper-body push in the thruster along with pull-ups and running. This combination minimizes redundancy and should allow you to move at a quick pace.
Push the pace a bit faster than you want to today. Some of you may even finish in under 9 minutes.
To achieve this, we are going to use a light load on the thruster that allows for at least the first set to be unbroken and minimal rest on the other sets.
Plan to move smoothly and steadily on the pull-ups. It’s OK to take a couple of short breaks, but if rest breaks begin to exceed 10 seconds, expect to reduce volume.
Push the pace on the run efforts. If you need to recover, start your run off slow before gradually ramping up the pace.
- General Warm-up
7:00
At a glance
Equipment: PVC.
Have athletes start at a slow pace on the first run and move to a slightly faster pace on the second run.
Move through teaching the Burgener warm-up at a relatively quick pace. There does not need to be a ton of teaching during this section. However, refine mechanics quickly and concisely.
The Burgener warm-up is a great full-body warm-up series to build skill, but will also allow athletes to get a dose of snatch practice prior to the heavy snatches that are programmed for Saturday.
- Dynamic Warm-up
7:00
2 rounds:
150-meter run
Burgener warm-up (3-5 reps at each movement)
– Dip, drive, shrug
– High pull
– Hang muscle snatch
– Overhead squat
– Snatch drop
– Hang snatch
- Specific Warm-up
18:00
At a glance
Equipment: pull-up bar, optional box, barbell, plates.
Have athletes get a partner and alternate each set of the progression.
Revisit with the group after each person has completed 2 sets of each step to introduce the next piece of the progression.
Scale steps by having athletes keep their feet on a box or by using a low pull-up bar.
Demonstrate each step of the thruster progression and lead athletes through 3 reps before letting them move on their own for 3 reps.
On the build-up sets, practice a squat clean immediately into the first thruster.
Feel free to have athletes build up to a load slightly above the intended workout weight and reduce the load to the intended workout weight to complete the practice round.
- Kipping Pull-up
7:00
2 x :15 active hang on the pull-up bar Grip outside shoulder width, belly tight, and active shoulders.
2 x 5-7 kip swings Establish a kip by moving from hollow to arch with active shoulders.
2 x 2 kip swings + 1 kip Two small kip swings and then press down on the bar FAST.
2 x 2 kip swings + 1 pull-up Two small kip swings, press down fast, and pull the bar down toward the floor.
2 x 2 kip swings + 1 pull-up + 2 kip swings After the pull-up, press the bar forward and yourself back to reset the swing.
2 x 3-5 pull-ups Push away at the top and arch at the bottom.
- Thrusters
4:00
Full grip front squats Lift the elbows up away from the knees.
Squat-stance push presses Dip with the chest up and drive through the heels.
Thrusters Heels down in the squat, then stand quickly to launch the bar overhead.
Cycled thrusters Lower with the arms slowly, then start the thruster once the bar touches the shoulders.
- Build-up
5:00
Every 1:30 for 3 sets:
5 thrusters
- Practice Round
2:00
1 set:
5 thrusters
5 pull-ups
100-meter run
– Use workout variations.
- Break
3:00
- Workout
15:00
RX
3 rounds for time:
15 thrusters (29/44 kg)
15 pull-ups
400-m run
Intended Stimulus
10:00-15:00.
Light loading and a moderate volume.
Fast thrusters in 1-2 sets.
Pull-ups in 3 sets or fewer; short breaks.
The push-push, pull, run combination leaves little opportunity to steady the breath.
Move a little faster than you think you can.
Coaching Goals
Emphasize the use of sound hip function for both the thruster and pull-up.
Educate athletes on the connection between a dropped chest and the effect it has on a proper rack position. Use this to scale load appropriately.
Ensure that athletes wanting to do kipping pull-ups in the workout can fully break the plane of the bar with their chin for consecutive reps. This will create a safer push-away.
Encourage athletes to choose a load that allows for unbroken, yet challenging, reps for all 3 rounds.
Video Overview
Scaling
Overview
Reduce thruster load to allow for no more than two sets in each round.
Reduce pull-up volume if athletes can perform safe consecutive reps.
Reduce run distance if athletes cannot complete 400 meters in under 2:20.
Movement Substitutions
Movement
Thruster Load, volume, dumbbell options, squat only, press overhead only
Pull-up Volume, banded strict pull-up, jumping pull-up, ring row
Run Distance, 800/1,000-m C2 bike, 900/1,250-m Echo or Assault bike, 400/500-m row or ski
- Cooldown
13:00
At a glance
Give athletes 3 minutes to clean up and recover as you record scores.
Send the group outside (if possible) for the recovery walk as you collect PVC pipes and bands for the recovery movements.
Guide athletes through 30 seconds of squats and then the presses. Focus on range of motion and a steady tempo.
Demonstrate the stretching movements, set a timer, and then let them perform the movements on their own.
Check in with athletes during this time.
- Active Recovery
10:00
1 set:
1:00 recovery walk
:30 slow air squats
:30 slow PVC strict press
1:00 band lat stretch/side
1:00 couch stretch/side
Quarta, 23 setembro
- Whiteboard
4:00
Target Reps | 20+ shuttle box jump-overs
Today’s workout will be a grind with lots of low back hinging and a pretty fast pace throughout.
We have a new CAP movement today with the shuttle box jump-over; plan to spend some time practicing this movement and the technique involved.
Aim to complete shuttle box jump-overs in 20 seconds or less each round.
Set a goal for at least 7 burpees a minute; scale volume if this pace isn’t sustainable.
If you can sustain 9 or more burpees a minute, wear a weight vest!
- General Warm-up
10:00
At a glance
Equipment. PVC, rings, pull-up bar.
Demonstrate each movement and walk athletes through a few reps of each.
Set a clock and allow athletes to work through this while you move around and make corrections.
Ensure full range of motion and keep athletes moving so they get adequately warmed up at each step.
During the push-ups, pay attention to hand and elbow position as well as maintaining a neutral spine.
- Dynamic Warm-up
10:00
2 sets:
10 Samson stretches
10 inchworms
10 PVC overhead squats
5 ring dips
10 sit-ups
10 push-ups
5 strict pull-ups or 10 ring rows
- Specific Warm-up
16:00
At a glance
Equipment: box.
Demonstrate each step of the progressions and maintain one focus point for each step.
The goal of this drill for the shuttle box jump-over is to adequately engage jumping muscles and refine movement efficiency.
Give athletes time to practice each progression step, and keep coaching them throughout.
Use the test round to make sure logistics and layout make sense, and also ensure athletes are scaled appropriately where necessary.
- Burpees
6:00
3 up-down negatives Slowly reach the hands down to the ground, then kick the feet back into a plank.
3 burpee negatives Chest, hips, and thighs drop to the floor together at the same time the feet kick back.
3 double-knee tucks in plank With the hands flat on the ground, jump the feet up from a plank into a stance that allows for flat feet.
5 top-half burpees Jump and reach overhead immediately after jumping the feet up to a flat position.
5 burpees, fast After jumping, land with bent knees to immediately descend into the next burpee.
- Shuttle Box Jump-overs
7:00
6 alternating box step-overs Turn 180 degrees on top of the box.
6 box jump-overs Stay low, turn 180 degrees on top of the box, and step down backwards off the box.
6 box jump-overs Stay low, practice going forwards off the box.
6 shuttle runs Lower the hips on the turn and practice touching both hands and both feet past the line.
6 shuttle box jump-overs Focus on when you land on the box and when you turn that you keep the chest up and lower the hips.
- Test Round
3:00
1 set:
4 shuttle box jump-overs
7 burpees
4 shuttle box jump-overs
– Use workout variations.
- Break
3:00
- Workout
15:00
RX
On a 15:00 clock:
100 burpees / 80 burpees / 50 burpees
Max shuttle box jump-overs in the remaining time (51/61 cm)
– Every minute, starting at 0:00, complete 4 shuttle box jump-overs.
– Mark two lines 10 ft apart and place the box in the middle.
– 1 rep = start standing behind the first marked line, move to it, jump over the box, move past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.
– If you have a weight vest, use it.
Intended Stimulus
Score is shuttle box jump-over reps completed after 100 burpees.
A monotonous, high-rep grinder!
Intentional hinge, squat, press, and jump movement redundancy.
Shuttle box jump-overs in under :20.
:30 or more for burpees.
7+ burpees per minute minimum.
Weight vests are suggested for athletes who can hold 9 burpees per minute consistently.
Coaching Goals
Spend time in the general warm-up preparing the joints for a lot of hip flexion and extension, especially targeting the lower back, hamstrings, and knees.
For the burpee, emphasize the benefit of maintaining a stable and neutral spine when lowering to the ground (avoid snaking) and when returning the feet to the hands before standing up.
Pay attention to hand and elbow positions when athletes move through the push-up phase.
The shuttle box jump-over is a new movement. Walk through the standards of the two-hand and two-foot touch behind the lines.
Scaling
Overview
If athletes cannot consistently perform at least 7 burpees within 30 seconds, reduce volume.
If athletes cannot consistently complete 4 shuttle box jump-overs in less than 20 seconds, reduce volume and then box height before suggesting a step-over.
If athletes are pain-free and can achieve the range of motion, challenge them to jump versus step.
If the two-hand and two-foot touch is not possible due to limitations, suggest a one-hand touch or completely remove the hand touch.
Movement Substitutions
Movement
Burpee to a target Volume, target height, remove the jump, remove the push-up
Shuttle box jump-over Volume, box height, modify the touch standard, box-step-over
- Cooldown
12:00
At a glance
Give athletes 3 minutes to clean up and recover as you record scores.
Partner athletes up and demonstrate the wall squat hold challenge.
After the last team drops, bring the group together and demonstrate the stretching.
Check in with everyone during this time one last time during the class.
- Wall Squat Challenge
5:00
Partner wall squat hold challenge:
– Partner sit against a wall, with legs parallel to the ground.
– Place a foam roller across the legs of both partners.
– As soon as one athlete places their hands on the floor or the foam roller falls off, the team is out of the race.
- Stretching
4:00
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
Quinta, 24 setembro
- Whiteboard
4:00
Target Reps | 100-150 total reps.
Today, you’ll take on a fun partner workout, complete with three AMRAPs.
Switch places often to avoid going to failure on any movement.
Make sure you keep your back flat and heels down during the deadlifts.
For athletes who did yesterday’s workout, be mindful that there is more hinging today and modify where needed.
This is a very grippy workout, so use the hook grip when possible and try a reverse grip for the bar hangs and toes-to-bar.
- General Warm-up
10:00
At a glance
Ensure proper mechanics on each of the movements.
- The CrossFit Warm-up
10:00
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
– One partner bikes while the other does a round of the warm-up movements. Switch after each round.
– Each athlete should go through each round twice.
- Specific Warm-up
14:00
At a glance
For the deadlift, lead athletes through 3-5 reps on your call, have them move for 3-5 reps on their own, and then have them rest as you demo the next step of the progression.
Use the full deadlift rep for most steps to give athletes more practice through a full range of motion.
Spend 1-2 minutes at each step of the toes-to-bar progression.
Teach the kip swing and an aggressive press down in the back swing to maximize height.
During the bar hang, ensure the athletes are maintaining active shoulders.
During the farmers carry, athletes should keep their chests up and shoulders back.
- Deadlift
6:00
Setup
1) Feet between hips and shoulder-width.
2) Hands outside legs.
3) Shoulders slightly in front of the bar.
4) Neutral spine.
5) Weight in the heels.
Layering
Weight in heels Push the heels into the floor as you stand up.
Neutral spine Lift the chest up through the arms. Arch the lower back.
Active shoulders Pull the bar into the shins.
Straight bar path Shave the bar against your leg.
Constant torso angle Pull the knees back as the bar slides up the shin.
- Toes-to-bar
6:00
Setup Hands outside shoulder width; establish an active shoulder and squeeze the stomach.
10 kip swings Keep the legs straight and use the shoulders and midline to move the body forward and backward.
3 kip swings + 3 knees-to-armpits Press down against the bar as the knees rise.
3 kip swings + 1-3 toes-to-bars Kick the legs straight to touch the bar once the knees are level with your chest.
3-5 toes-to-bars Pull the feet down quickly and arch into the next rep.
- Farmers carry and bar hang
2:00
2 sets:
Farmers carry 25-50 feet
– While one partner is carrying, the other hangs from the bar.
- Break
3:00
- Workout
18:00
RX
For total reps:
AMRAP 5:
Partner 1: Max deadlifts (51kg/74kg)
Partner 2: Pull-up bar hang
– Only accumulate deadlifts when partner is hanging.
– Partners switch as needed.
Rest 1:00
AMRAP 5:
Partner 1: Max toes-to-bars
Partner 2: DB farmers hold (22.5/32.5 kg)
– Only accumulate toes-to-bars when partner is holding.
– Partners switch as needed.
– Use two dumbbells.
Rest 1:00
AMRAP 5:
400-m ktb farmers carry (24/32 kg)
Max-cal bike/row in the remaining time
– Partners share the work.
– Use two KTB.
Intended Stimulus
Score is total deadlifts, toes-to-bars, and bike/row calories combined.
Interval: you-go, I-go sprint-style. Go hard, then hold-hang on!
:20+ on the static hang, holds, and carries.
5-10+ reps per set for deadlifts and toes-to-bars.
Farmers walk in under 3:00; switch as needed.
:15-:20 bursts on the bike; switch as needed.
Coaching Goals
For athletes who did yesterday’s workout, be mindful that there is more hinging today and modify where needed.
Ensure athletes know how much knee bend they should have when lowering the dumbbells to the ground, while maintaining a neutral spine.
For the toes-to-bar, focus on a tight and snappy swing, then prescribe the foot or knee standard that allows for consistently sound swings.
Be aware of a fatigued grip as athletes perform toes-to-bar. For some athletes, strict knee tucks or V-ups will be a good option.
Ensure athletes maintain active shoulders during the hangs and holds (static or in motion). Coach a neutral and supported shoulder position.
Emphasize hard efforts on the bike. If the watts decrease by more than 5, have athletes switch with their partner. Have athletes use Air bikes if possible.
Scaling
Overview
If athletes cannot maintain sound deadlift mechanics for at least 5 unbroken reps, reduce load.
If athletes cannot maintain sound swing mechanics on the toes-to-bars for at least 3 unbroken reps, reduce range-of-motion.
Select an appropriate loading for the holds and carries that allows for at least 20 seconds of work.
If athletes cannot hang for 20 seconds, have them decrease the loading by placing their toes on the floor for support.
Movement Substitutions
Movement
Deadlift Load, kettlebell deadlift, single-dumbbell or kettlebell deadlift, range of motion
Pull-up bar hang Duration, toe-assisted hang, rope hang, ring hang, overhead plate hold
Toes-to-bar Volume, range of motion, V-up, sit-up
Farmers hold Load, single-dumbbell hold, kettlebell hold, plate hold
Farmers carry Load, single-dumbbell carry, kettlebell carry, plate carry
Bikerow Durations, row, ski
- Cooldown
11:00
At a glance
Give athletes 3 minutes to catch their breath as you record scores.
Demonstrate the stretches, then set a clock and let athletes work through at their own pace while you cruise around the room and check in with everyone.
One partner bikes while the other stretches.
- Cooldown
8:00
1 set:
Partner 1: 1:00 easy bike
Partner 2: Scorpion stretch
1 set:
Partner 1: 1:00 easy bike
Partner 2: Seated straddle stretch
Sexta, 25 setembro
- Whiteboard
4:00
Target Rounds | 3-6+ rounds.
For today’s triplet, you get to choose your own adventure.
Use this workout as an opportunity to practice and/or push relative to your ability.
Complete the run in 90 seconds or less. You can treat this as a threshold effort, and balance technique and intensity, with a little more intensity. Or, use it as a recovery station to prepare for the high-skill gymnastics.
Plan to spend no more than 90 seconds on both the handstand walk and L-sit ring muscle-ups. Advanced should aim for unbroken and closer to 30 seconds.
Regardless of the approach, aim to get at least 3-5 rounds, with some maybe pushing 6.
Your score is the number of rounds and reps completed. Completion of the run is 1 rep. Make it count.
- General Warm-up
07:00
At a glance
This will be a quick general warm-up to leave more time to practice the high-skill gymnastics.
Focus on major points of performance such as midline stabilization (leaning tight versus collapsing soft) and core-to-extremity (legs before arms).
Demonstrate each movement, set the clock for 6 minutes, and guide athletes through each movement.
Assess active shoulders in the bear crawl and pressing strength in the push-up.
- Dynamic Warm-up
06:00
On a 6:00 clock:*
:45 run
Bear crawl (30 ft)
10 leg swings/leg
:45 run
10 banded bent-over rows
10 banded pull-aparts
1:00 run test run 250m
- Specific Warm-up
20:00
At a glance
Equipment: rings.
Check out the CrossFit Level 1 Course ring muscle-up progressions when working on the low rings. More information can be found there if needed.
For the ring muscle-up, instruct steps 1 and 2 at the same time, then have athletes practice. Then, instruct steps 3 and 4, then have athletes practice.
For Steps 5 and 6, bring the athletes back together and instruct how the difficulty can be increased by stepping the feet further out to reduce assistance from the legs. Then, have athletes practice.
Remind athletes that the key to success is pulling the rings deep to the sternum before entering the transition.
If athletes struggle to pull deep, instruct they use more legs to assist with the pull. Use this time to identify and assign the appropriate rep scheme and movement scale.
For athletes who can perform an L-sit muscle-up, ask them to lift their heels before starting the pull. This would be the Rx’d standard for the day.
It is easy to get caught up in the progressions, but the goal is to work to the full movement to see what will be used in the workout.
For the handstand walk, focus on challenging athletes to try something new. Double down on kick-up proficiency and confidence. If athletes can kick up to a wall, with active shoulders and a tight body position, they have the tools to move forward. Fear is likely what holds them back.
Because there will not be a practice round today, notify athletes that scaling may continue to occur once the workout starts.
- L-sit ring muscle-up
11:00
Progression
Ring support fully extend the arms and press down hard into the rings, while pulling the rings into the torso. Legs are together, midline is tight.
Ring dip pull the elbows back, chest leans forward, hips descend straight down until the shoulder contacts the rings, press back to full extension.
False grip and setup false grip: base of the palm sits on the base of the rings, wrap fingers and thumbs around the ring and turn the knuckles in so they contact each other. Setup: walk underneath the rings and, while maintaining the false grip, squat the hips to the heels by pushing the knees forward and leaning back to a straight arm
Low-ring transition using the legs, pull the knuckles to the sternum with elbows tightly tucked into the torso, then trace the rings around the chest, bringing the thumbs into the armpits, shooting the elbows high, while pulling the rings into the torso.
Low-ring muscle-ups follow the same steps outlined in Step 4, and add a press to full elbow extension and active shoulders.
L-sit ring muscle-ups or scaling option 2 sets of 3 reps.
- Hanstand Walk
9:00
Progression
Wall kick-ups pressing through the hands, kick up to the wall and press the ground away hard. Keep the arms straight, tighten the abs and glutes, and press the feet together when inverted. Scales: keep one foot on the ground and perform a mini kick-up or pike on a box
Wall kick up and walk follow the steps outlined above and once inverted, walk the hands forward until the heels kiss the wall. Start with two hand steps, and increase to more if done successfully. Scales: piked bear crawls or box rotations.
Handstand walk attempts kick up, pressing the ground away; once the heels are directly over or slightly in front of the hips, move the hands. Squeeze the abs and glutes the whole time. Scales: challenge athletes to practice the skill they are not comfortable with.
- Break
3:00
- Workout
20:00
RX
AMRAP 20:
Handstand walk (9.1 m)
250-m run
3 L-sit ring muscle-ups
250-m run
– L-sit muscle-up starts with straight legs out in front of the body at 90 degrees with the heels on the floor and arms at full extension overhead; the rep finishes when the arms are fully locked out with extension of the elbow.
Intended Stimulus
4-6+ rounds.
High-skill gymnastics focus paired with run.
Choice to breathe heavily or recover on the run.
Inversions and strict ring strength work.
Each movement in 1:00-1:30; advanced athletes faster on the gymnastics movements.
Choose your own adventure of push, practice, or both.
Coaching Goals
Challenge athletes to find the most challenging version that allows for completion of each movement in under 90 seconds.
If an athlete can kick-up in a handstand walk with control and move their hands a few steps, encourage them to practice for 90 seconds.
Motivate athletes who always default to bear crawls or wall walks to try kick-ups.
Teach athletes to bail out of an inverted position.
For the L-sit ring muscle-up, focus on the depth of the pull with elbows tucked tightly to the body throughout. Coach a “knuckles-to-sternum” standard before transitioning through. This will determine the foot position placement relative to the plane of the rings.
Allow athletes the choice to push the run or use it as recovery. Challenge athletes who are proficient in both handstand walking and muscle-ups to hold a consistently uncomfortable pace.
Scaling
Overview
To determine the appropriate handstand walk scaling, look for a locked-out active shoulder position and a stable midline.
If athletes can do the movement with the above conditions, but haven’t mastered it, allow them to practice for 90 seconds. Be ready to change the scale mid-workout if it’s too easy or challenging.
For the L-sit muscle-up, look for transition ease and speed from “knuckles to sternum” to the bottom of the dip. If it’s too fast, it’s likely too easy; if it’s very slow with elbows flaring out, it could be too difficult.
Movement Substitutions
Movement
Handstand walk Distance, timed attempts, kick-up to the wall + hand step, bear crawl
Run Distance, bike, ski,row
L-sit ring muscle-up Reps, bent knees, muscle-up transitions, false-grip ring row + toe-assisted ring dip
- Cooldown
6:00
At a glance
Give athletes 2 minutes to clean up and recover as you record scores.
Have everyone grab a PVC and walk them through the recovery movements.
Check in with athletes before they leave for the day.
- Stretching
3:00
1 set:
:30 PVC pass-throughs
:30 PVC around-the-worlds
:30 PVC triceps stretch/arm
:30 wall chest stretch/side
Sábado, 26 setembro
- Whiteboard
4:00
Target Time | 20:00-24:00
Today, you’ll take on a workout that will have you breathing heavy, pushing the limits of your lower-body stamina, and challenging your upper-body pushing capacity.
Expect complimentary movement patterns to leave your whole body feeling the burn.
Your score will be the total time it takes to work through all 4 rounds.
Shoot to complete the walking lunges in under 4 minutes with minimal breaks. There is a total of 400 meters of walking lunges, so scale if needed to keep moving.
Work through the ring dips in under two minutes, completing at least 5 unbroken reps at a time throughout. Scale as needed to do so.
We will take some time before the workout to develop skill and stability in these two movements.
- General Warm-up
9:00
At a glance
Equipment: band.
Demonstrate the movements and lead athletes through the warm-up.
Clarify lunge range of motion standards and ensure athletes drive off the front heel and maintain an upright torso.
Athletes should use this time as an opportunity to elevate their heart rate and increase their range of motion.
Coach athletes to pick up the pace on the second 200-meter run.
Watch for shoulder stability and mobility to gauge athletes’ readiness to move to the rings.
- Hips and Shoulder Warm-up
9:00
2 sets:
200-meter run
10 alternating Samson stretches
5 plank to downward dogs
10 walking lunges
10 banded pull-aparts
10 banded pass-throughs
– Shuttle run is 25 ft out and back.
- Specific Warm-up
10:00
At a glance
Equipment: rings.
Use the ring dip progression to warm up and refine mechanics. However, keep a keen eye on the best scaling options for each athlete while moving through the steps.
As a general guideline, if the athlete cannot perform more than 10-15 unbroken reps, they will likely need to scale the reps or perform a scaled movement variation.
Use the skill work to continue to dial in scaling options and build stability and strength; ensure athletes choose options that will not overly fatigue them before the workout.
- Ring dip
5:00
Progression
:15-:20 ring support hold Elbows locked out while pulling the rings close to the body (scale to feet on floor or use parallel bars or boxes).
:05-:10 bottom of ring dip hold Shoulder below elbows. Rings and elbows hug the body (scale to feet or use parallel bars or boxes).
1-3 ring dip negatives (jump-ups) Strong jump to lockout arms at the top, lower with control to pause. Elbows below the shoulder at the bottom (scale to feet on floor or use parallel bars or boxes).
3-5 ring dips, strict (foot-assisted scale or use parallel bars or boxes) Maintain previous points.
:30 kipping ring dip practice Legs straight at the bottom of the dip; practice driving the knees up aggressively toward the chest (substitute jumping dips as needed).
- Stability and Skill
6:00
EMOM 6:
Even: 5 ring dips or variation
Odd: :15 static lunge hold (right) +
:15 static lunge hold (left)
– Hold at the bottom of the lunge with knee gently touching the floor.
- Break
3:00
- Workout
24:00
RX4 rounds for time:
100-m walking lunge
25 ring dips
Intended Stimulus
20:00-24:00.
Challenge lower-body stamina and upper-body pushing while breathing heavy.
Complementary movement patterns.
Walking lunges in 3:00-4:00; slow and steady, minimal breaks.
Ring dips in 2:00 or less; 5+ reps at a time.
Coaching Goals
Remind athletes that this is 400 meters of walking lunges. For those who have never tried this much volume, explore and decide whether their fitness level is ready to give it a go.
Coach athletes to hit full extension of the hips at the top of the lunge AND to touch the back knee to the ground before standing up.
Remind athletes to stay tall and tight through the torso.
Ring dips disappear fast! Assess athletes’ speed through the practice reps. A slow and struggling ring dip now will not speed up as the athlete fatigues.
Spend time finding the appropriate volume and variation that will allow for full range-of-motion and 5 sets or less through every round with a brief rest in between.
Coach athletes to lower the hips during the dip versus leaning forward to contact the shoulder to the rings.
Scaling
Overview
For athletes who have never lunged 400 meters in total, use what you know about them to determine if their level of fitness is ready for this volume. This isn’t a fast movement, but it will be obvious if they can move steadily and soundly.
There are 100 ring dips in this workout. Athletes who can perform 3-5 consecutive ring dips can do them. Reps will be set based on how many can be completed in 4 sets or less.
Movement Substitutions
Movement
Walking lunge Distance, lunge in place, reverse lunge, split squat, air squat
Ring dip Reps, toe-assisted ring dip, jumping ring dip, hand-release push-up
- Cooldown
10:00
At a glance
Give athletes 3 minutes to recover and grab their bands and lacrosse balls as you record scores.
After the band work, guide athletes through the stretches.
Check in with everyone in class before they leave.
- Cooldown
6:00
2 sets:
:30 banded bent-over rows
:30 banded pull-aparts
:30 banded strict presses
1 set:
1:00 lacrosse ball chest
1:00 lacrosse ball lats
Domingo, 27 setembro
- Whiteboard
4:00
Target Load | Heavy relative to each athlete.
Today, you’ll take on a heavy snatch complex, building in load.
Remember that heavy is relative to each person, so challenge yourself with heavier loads for this complex, while ensuring you can maintain sound mechanics throughout.
Our last heavy snatch was on August 24th. Check back to your numbers to gauge today’s lifts.
In this complex, each step adds a little bit more difficulty and focus on a specific piece to the snatch puzzle. For the hang power snatch, focus on full hip and leg extension, pulling to a sound partial overhead squat. On the overhead squat, focus on a sound overhead position through full range of motion. And for the hang squat snatch, focus on full leg/hip extension with a pull into a full overhead squat.
Following today’s lifting session, stick around for a little barbell conditioning and stretching before heading home.
- General Warm-up
5:00
At a glance
Equipment: PVC.
Use this warm-up to increase athletes’ range of motion and to get the group ready to start working with the barbell.
Demonstrate the movements and let the athletes move through the stretching, good mornings, and pass-throughs at their own pace.
Lead each rep of the overhead squat and snatch balance on your call and note who might have overhead limitations and/or will need more coaching during the specific warm-up.
This is also a great time to chat about scaling options and injuries.
- Dynamic Warm-up
5:00
2 sets:
10 alternating Spiderman stretches
10 PVC good mornings
5 PVC pass-throughs
5 PVC overhead squats
5 PVC snatch balances
- Specific Warm-up
14:00
At a glance
Equipment: barbell, optional PVC.
Demonstrate the movements and then lead athletes through each step in the progression. Spend about a minute at each step, using both coach- and athlete-led reps.
Be sure to highlight the hang power snatch, overhead squat, and hang squat snatch since those are the movements in the workout.
Once you have finished the snatch progression, give athletes time to build up to a good starting weight for the workout.
Use the loading-up phase as an opportunity to check in with each athlete and make any adjustments before starting the workout.
8:00
Setup Heels down, shoulders in front of the bar, and visible lumbar arch.
6 deadlifts to mid-thigh Pull the knees back as the bar rises. Stop at mid-thigh with the shoulders in front of the bar.
6 deadlift-shrugs Squeeze your glutes with straight arms and THEN shrug.
6 muscle snatches Squeeze your glutes with a straight arm and THEN pull and punch overhead.
6 overhead squats Press the bar up as the hips pull back and down toward the heels.
6 hang power snatches Drive through the heels and squeeze your glutes. Shoulders behind the barbell at full hip extension.
6 hang squat snatches Jump and pull yourself to the bottom of the squat.
- Test Round
6:00
4 sets:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Increase loading to find a starting load for the workout.
- Break
3:00
- Workout
20:00
RX
7 sets for load:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Increase load each set.
Score: Load
Intended Stimulus
Heavy Olympic lifting complex.
Score is the heaviest load lifted.
High demand on the posterior chain, shoulders, midline, and grip.
Hang power snatch focus: full hip and leg extension, pulling to a sound partial overhead squat.
Overhead squat focus: sound overhead position through full range of motion.
Hang squat snatch focus: full leg/hip extension with a pull into a full overhead squat.
Coaching Goals
Emphasize focus points for each movement relative to a common movement theme.
The movements are progressions to build to the hang squat snatch. The focus points are a guide for who can show sound mechanical competency and readiness to progress further.
For the hang power snatch, coach sound hip function. Teach athletes to reach full hip/leg extension.
For the overhead squat, coach active shoulders and full range of motion. Cue athletes to keep arms straight and strong overhead, and ensure they are sitting back in the heels the whole time. Heels down helps sink the hips.
For the hang squat snatch, coach proper timing of the pull under into the squat. Cue athletes on getting tall and long BEFORE pulling aggressively under the bar.
Scaling
Overview
Use the common movement themes and assess the quality before suggesting more load. Can we get more hip extension, a quicker locked-out arm, a more sound squat FASTER, before adding more load and intensity?
For athletes with overhead limitations, consider switching to a clean complex and maintain sound hip function and a good receiving position.
Movement Substitutions
Movement
Hang power snatch Load, increase reps for practice, dumbbell options, hang clean
Overhead squat Load, increase reps for practice, dumbbell options, squat to a target with control, overhead reverse lunge, front squat
Hang squat snatch Load, increase reps for practice, dumbbell options, hang squat clean
- Cooldown
14:00
At a glance
Give athletes 3 minutes to recover as you record scores and celebrate PRs.
For the challenge, athletes are going to perform the same complex as the workout, but the goal is to choose a weight they can perform 3 rounds of 1 rep at each exercise. The other caveat is that they must keep their hands on the bar and go unbroken. Athletes can probably expect 70-80% of their final load of the workout. In other words, they should be using a lighter load.
Demonstrate each stretch while leading athletes through them as a group.
If needed, have some athletes start on the stretching while others start on the conditioning.
- Challenge
6:00
1 set:
3 reps of the complex:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Choose your own load
– Hands must stay on the bar for all 3 repetitions
– You do not get to retry if you fail
- Stretching
5:00
1 set:
1:00 scorpion stretch/side
1:00 banded overhead external rotation stretch/side
1:00 couch stretch/side