Victoria (Partner)

Freedom (RX)

10 Rounds For Time (YGIG)

Switch Each Full Movement

10 Thrusters (95/65)

14 Box Jumps (24/20)

12 SDHP (95/65)

12 Burpees

27 Kettlebell Swings (53/35)

Independence

10 Rounds For Time (YGIG)

Switch Each Full Movement

10 Thrusters (75/55)

14 Box Jumps (20/16)

12 SDHP (75/55)

12 Burpees

27 Kettlebell Swings (35/26)

Liberty

10 Rounds For Time (YGIG)

Switch Each Full Movement

10 Dumbbell Thruster (Light)

14 Box Step-Ups

12 Kettlebell SDHP (Light)

12 Up Downs

27 RKBS (Light)

Time Cap: 40 Minutes

Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting in Newtown, CT on December 14, 2012.

 The significance of the reps: She was a teacher for 5 years; the tragedy happened in room 10 on 12/14/12; and her life got cut short at the age of 27. Victoria was a CrossFitter herself.

Pumpernickel

Affiliate Compete (RX+)

For Time

90ft Single Dumbbell Overhead Walking Lunge (70/50)

90ft Handstand Walk

45 Toes to Bar

90ft Single Dumbbell Overhead Walking Lunge (70/50)

90ft Handstand Walk

45 Toes to Bar

90ft Single Dumbbell Overhead Walking Lunge (70/50)

Freedom (RX'd)
For Time:
100ft Single Dumbbell Walking Lunge (50/35)
5 Wall Walks (OR 50ft Handstand Walk)
25 Toes to Bar
100ft Single Dumbbell Walking Lunge (50/35)
10 Wall Walks (OR 100ft Handstand Walk)
50 Toes to Bar
100ft Single Dumbbell Walking Lunge (50/35)

* The dumbbell can be held on the shoulders, in the "front rack," or any desired hold that keeps a hand in contact with the dumbbell at all times while lunging.

Independence
For Time:
100ft Single Dumbbell Walking Lunge (35/25)
4 Wall Walks
20 Toes to Bar
100ft Single Dumbbell Walking Lunge (35/25)
8 Wall Walks
40 Toes to Bar
100ft Single Dumbbell Walking Lunge (35/25)

Liberty
For Time:
100ft Walking Lunge
5 Inchworms
20 Hanging Knee Raises
100ft Walking Lunge
10 Inchworms
40 hanging Knee Raises
100ft Walking Lunge

• Target time: 12-14 minutes

• Time cap: 18 minutes

Heavy Hold

Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-

* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

Shock Method (Press)

“Shock Method”
4 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-

Score = weight of the Bench Press. You can increase weight or stay the same across all 4 sets.

Focaccia

Affiliate Compete (RX+)

Teams of 2

5 sets (each/1:1)

40/32 Calorie Air Bike

Freedom (RX'd)
Teams of 2
5 sets (each/1:1)
30/24 Calorie Air Bike

The goal is to complete each set in under 2 minutes. In set one, consider stopping at 1:30 and setting that as your calorie goal for all sets, if you don't think you'll reach 30/24 each round.

Independence
Teams of 2
5 sets (each/1:1)
25/20 Calorie Air Bike

Liberty
Teams of 2
5 sets (each/1:1)
20/16 Calorie Air Bike

• Target time each set: 1:30-1:50

• Time cap each set: 2 minutes

Pita

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats (50s/35s)
10 Box Jumps (24/20)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (50s/35s)
10 Burpee over Dumbbell
-Rest 2:00-

Independence
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats (35s/25s)
10 Box Jumps (20/16)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (35s/25s)
8 Burpee over Dumbbell
-Rest 2:00-

Liberty
2 Sets
AMRAP 4:00
10 Single Dumbbell Front Squats (light)
10 Box Step Ups (20/16)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (light)
5 Up Downs
-Rest 2:00-

• Target number of Reps each set: 70+ reps (3.5 rounds)

• Minimum number of Reps before scaling: 55 reps (2.5+ rounds)

Turkish Get Up

Turkish Get-Ups
5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Kipping HSPU

Today we are focusing on efficiency in kipping handstand push-ups.

6 min skill review followed by:

5 sets of work with 1 min rest after each set.
Freedom/Compete: 6 to 10 Kipping HSPU on a flat or deficit surface
Independence: 3-5 Kipping Handstand Push-Ups with 1 Abmat
Liberty: from a box or pike position, 4-6 reps of 3-second descent + strict press*

* If athletes are uncomfortable getting inverted, substitute 30 second plank or elevated plank (hands on box/bench).

Ciabatta

Affiliate Compete (RX+)

No Change to Workout)

Freedom (RX'd)
5 Rounds
15 GHD Sit Ups (Or V-Ups)
10 Deadlifts (225/155)
5x50ft Shuttle Runs
- Each shuttle run rep is 25 feet down + 25 feet back -

Independence
5 Rounds
10 GHD Sit Ups + 6in Riser (Or V-Ups)
10 Deadlifts (185/125)
5x50ft Shuttle Runs

Liberty
5 Rounds
15 Sit Ups
10 Dumbbell Deadlifts (light)
5x50ft Shuttle Runs

• Target time: 9-11 minutes

• Time cap: 15 minutes

Overhead Squat

5 sets x 2 Overhead Squats
-Complete one set every 2:00-
* Bar car be taken from the rack. You can build through sets or remain the same.

Sourdough

Affiliate Compete (RX+)

3 sets (1 set every 7:00)

3 Rope Climbs

-straight into-

3 Rounds

10 Overhead Squats (95/65)

12/10 Calorie Row

Freedom (RX'd)
3 sets (Every 7:00)
2 Rope Climbs (Or 8 Strict Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats (95/65)
12/10 Calorie Row

Independence
3 sets (Every 7:00)
1 Rope Climb (Or 4 Strict Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats (75/55)
10/8 Calorie Row

Liberty
3 sets (Every 7:00)
8 Jumping Pull Ups
-straight Into-
3 Rounds
8 Dumbbell Squats (light)
8/7 Calorie Row

• Target time each set: 3:45-4:45 minutes

• Time cap each set: 6 minutes

Open Gym!

8-10am with Coach Matt!

Body Pump!

For Time (With a Partner)

Compete (RX+)

Buy-In: 2000m Ski (Or Row)

Then…

3 Rounds

40 Mountain Climbers

40 Dumbbell Shoulder-to-Overheads (70s/50s)

40 Burpees

40 Dumbbell Hang Clean + Jerks (70s/50s)

40 Air Squats

40 Dumbbell Deadlifts (70s/50s)

Buy-Out: 2000m Ski (Or Row)

Freedom (RX)

Buy-In: 2000m Ski (Or Row)

Then…

3 Rounds

40 Mountain Climbers

40 Dumbbell Shoulder-to-Overheads (50s/35s)

40 Burpees

40 Dumbbell Hang Clean + Jerks (50s/35s)

40 Air Squats

40 Dumbbell Deadlifts (50s/35s)

Buy-Out: 2000m Ski (Or Row)

Independence

Buy-In: 1800m Ski (Or Row)

Then…

3 Rounds

40 Mountain Climbers

40 Dumbbell Shoulder-to-Overheads (35s/25s)

40 Burpees

40 Dumbbell Hang Clean + Jerks (35s/25s)

40 Air Squats

40 Dumbbell Deadlifts (35s/25s)

Buy-Out: 1800m Ski (Or Row)

Liberty

Buy-In: 1500m Ski (Or Row)

Then…

3 Rounds

40 Mountain Climbers

40 Dumbbell Shoulder-to-Overheads (Light)

40 Up Downs

40 Dumbbell Hang Clean + Jerks (Light)

40 Air Squats

40 Dumbbell Deadlifts (Light)

Buy-Out: 1500m Ski (Or Row)

Time Cap: 50 Minutes

Split all reps as desired

“Minions, Assemble!”

Affiliate Compete (RX+)

4 sets

12 GHD Sit Ups (Or V-Ups)

6 Ring Muscle Ups

6 Squat Snatch (135/95)

12 GHD Sit Ups (Or V-Ups)

-rest 1:1 between sets-

Freedom (RX'd)
4 sets
12 GHD Sit Ups (Or V-Ups)
6 Bar Muscle Ups (Or 12 Chest to Bar)
6 Squat Snatch (135/95)
12 GHD Sit Ups (Or V-Ups)
-rest 1:1 between sets-

Independence
4 sets
12 GHD Sit Ups + 6in Riser (Or V-Ups)
4 Bar Muscle Ups (Or 8 Chest to Bar)
6 Squat Snatch (115/80)
12 GHD Sit Ups + 6in Riser (Or V-Ups)
-rest 1:1 between sets-

Liberty
4 sets
15 Sit Ups
6 Jumping Pull Ups
12 Alternating Dumbbell Snatch (light)
15 Sit Ups
-rest 1:1 between sets-

• Target time each set: 1:50-2:30

• Time cap each set: 3:00

Mayhem Mini-Pump: Glutes and Shoulders

3 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Barbell Good Mornings @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7

* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Weighted Hip Thrusts
Barbell Good Mornings
Standing DB Lateral Raise

“Lightbulb!”

Affiliate Compete (RX+)

15:00 AMRAP

200m Run

25-50-75-100ft…

Handstand Walk

Freedom (RX'd)
15:00 AMRAP
200m Run
1-2-3-4-5-6. . .
Wall Walks
*Run is equal to 4 reps (1 rep = 50m)

Independence
15:00 AMRAP
200m Run
1-1-2-2-3-3. . .
Wall Walks

Liberty
15:00 AMRAP
200m Run
25-50-75-100ft. . .
Bear Crawl

• Target number of Reps: 68+ reps (Through the round of 8 Wall Walks)

• Minimum number of Reps before scaling: 45 reps (through the round of 6 Wall Walks)

Mayhem Mini-Pump: Leg Day

3 Rounds

10 Barbell Romanian Deadlift @ Moderate weight–maintain control and quality RPE 7
-rest 30 seconds-
10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7

* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

• Barbell Romanian Deadlift

• Single Leg Calf Raise

Thruster

5 sets
3 Thrusters (build-in weight)
-complete one set every 1:30-
* Bar can be taken from the rack.

Anti-Gravity Serum

Affiliate Compete (RX+)

27-21-15

Wall Balls (20/14)

Burpee Box Jump Overs (24/20)

-rest 3:00-

21-15-9

Wall Balls (20/14)

Burpee Box Jump Overs (24/20)

-rest 90 seconds-

15-12-9

Wall Balls (20/14)

Burpee Box Jump Overs (24/20)

Freedom (RX'd)
27-21-15
Wall Balls (20/14)
15-12-9
Burpee Box Jump Overs (24/20)
-rest 3:00-
21-15-9
Wall Balls (20/14)
12-9-6
Burpee Box Jump Overs (24/20)
-rest 2:00-
15-12-9
Wall Balls (20/14)
9-6-3
Burpee Box Jump Overs (24/20)

Independence
27-21-15
Wall Balls (14/10)
15-12-9
Burpee Box Jump Overs (20/16)
-rest 3:00-
21-15-9
Wall Balls (14/10)
12-9-6
Burpee Box Jump Overs (20/16)
-rest 2:00-
15-12-9
Wall Balls (14/10)
9-6-3
Burpee Box Jump Overs (20/16)

Liberty
3 sets
15-12-9
Wall Ball Thrusters (light)
9-6-3
Up Down Box Step Up (20/16)
-rest 3:00 between sets-

• Target Time: sub 18 minutes

• Time cap: 20 minutes

Bar Muscle Ups: Week 8

Testing Day! This is the final week in our bar muscle-up cycle.

2:00 AMRAP for max reps of:
Freedom: Bar Muscle Ups

Independence: Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, Kipping Pull-ups, OR attempt bar muscle-ups if ready.

Liberty: Ring Rows

Reps do not need to be unbroken! Just as many as you can in 2 minutes.

Bar Muscle Ups: Continuing Homework

Continuing Homework:

For any athlete who wishes to continue with this training to either achieve their first bar muscle-up or to improve their current abilities, we suggest continuing with this homework:

Video to review: The 3 Most Underrated Bar Muscle Up Cues

Warm-up skills:

Week 1: The approach
Week 2: Landing tall with tension
Week 3: Tension is key
Week 4: Core to extremity

HOMEWORK:
Week 1: 3 rounds of 30 seconds of work/30 seconds of rest
Week 2: 4 rounds of 30 seconds of work/30 seconds of rest
Week 3: 3 rounds of 40 seconds of work/20 seconds of rest
Week 4: 4 rounds of 40 seconds of work/20 seconds of rest

Freedom: Max Bar Muscle Ups
Independence: Max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Strict Pull Ups
Liberty: Max Ring Rows or Toe Assist Pull-Ups

Videos:
Toe Assist Pull-ups
Kipping Bar Muscle Up Cues & Scaling
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Ring Rows (feet on the ground)

Gru & Dr. Nefario

Affiliate Compete (RX+)

7000m Row

-each time partners switch, perform 70 double unders-

Freedom (RX'd)
Teams of 2
5000/4500m Row
*Partner moving onto rower must complete 50 double unders before rowing each time partners switch.

*The beginning partner must complete a set of 50 double unders at 0:00 to start the workout, before the row begins.

Independence
4500/4000m Row*
-Partner moving onto rower must complete 35 double unders before rowing each time partners switch

Liberty
3000/2400m Row*
-Partner moving onto rower must complete 35 single unders before rowing each time partners switch

• Target time: 24-26minutes

• Time cap: 30 minutes

Clean Deadlift + Hang Power Clean

6 sets:
4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)
-Complete a set every 1:45-

Despicable Me

Affiliate Compete (RX+)

3 Rounds

15/12 Calorie Air Bike

9 Clean and Jerks (115/80)

-rest 3:00-

3 Rounds

12/10 Calorie Air Bike

6 Clean and Jerks (155/105)

-rest 3:00-

3 Rounds

9/7 Calorie Air Bike

3 Clean and Jerks (205/135)

Freedom (RX'd)
3 Rounds
12/10 Calorie Air Bike
9 Clean and Jerks (95/65)
-rest 3:00-
3 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks (135/95)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
3 Clean and Jerks (185/125)

Independence
3 Rounds
12/10 Calorie Air Bike
9 Clean and Jerks (75/55)
-rest 3:00-
3 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks (115/80)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
3 Clean and Jerks (155/105)

Liberty
3 Rounds
10/8 Calorie Air Bike
9 Dumbbell Clean and Push Press (Light)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
6 Dumbbell Clean and Push Press (Light)
-rest 3:00-
3 Rounds
6/5 Calorie Air Bike
3 Dumbbell Clean and Push Press (Light)

• Target time each set:
  Set 1: 5-6 minutes
  Set 2: 5-6 minutes
  Set 3: 4-5 minutes

• Time cap each set: 7 minutes

Open Gym

8-10am with Coach Tim!

Saturday with Coach Matt!

Warm-Up:

…Wouldn't you like to know.

AMRAP 24 (With a Partner)

10 Push Ups

10 Sit Ups

10 Single Arm Kettlebell Snatch

10 Single Arm Kettlebell Lunge

Bar Muscle Ups: Week 7

Warm-up skill work: This is our last week before the retest. Take a few minutes to practice perfect form before the intervals below. This video (from last week) should help - bit.ly/48MUKaT. For the Independence tier, if athletes are ready to attempt bar muscle-ups, they can practice during the duration of the skill session, instead of doing the following 5 rounds of work.

-Then-
5 rounds, 90 seconds of work/30 seconds of rest:
Freedom: 7 Burpees into max Bar Muscle Ups in the remainder of the time.
Independence: 6 Burpees into max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups in the remainder of the time.
Liberty: 5 Burpees or Up-downs into max Ring Rows in the remainder of the time.

Score is the max reps each round (score does not include the burpees/up-downs)

Videos:
Kipping Bar Muscle Up Cues & Scaling
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Ring Rows (feet on the ground)
Up Downs

Helen

Affiliate Compete (RX+)

“Helena”

3 Rounds

400m Run

12 Bar Muscle Ups

21 Alternating Dumbbell Snatches (50/35)

Freedom (RX'd)
3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups
-Repeat and from Sept 4, 2023

Independence
3 Rounds
400m Run
21 Kettlebell Swings (35/26)
12 Pull Ups

Liberty
3 Rounds
300m Run
21 Russian Kettlebell Swings (light)
12 Jumping Pull Ups

• Target time: 8-10 minutes

• Time cap: 12 minutes

Fight Gone Bad

"FIGHT GONE BAD"
5 ROUNDS

1:00 Minute Max Reps Each Movement:
WALLBALLS (20/14)
SUMO DEADLIFT HIGH PULLS (75/55)
BOX JUMPS (20")
PUSH PRESS (75/55)
ROW CALORIES
-Rest 1 minute between rounds-

Shoulder Press

Build up to a Heavy Shoulder Press

15 Minutes

“Gobble 'til You Wobble”

Affiliate Compete (RX+)

5 sets: (Every 5:00)

12/10 Calorie Row

15 Thrusters (45/35)

12/10 Calorie Row

15 Burpee Over Rower

Freedom (RX'd)
5 sets: (Every 5:00)
12/10 Calorie Row
15 Thrusters (45/35)
12/10 Calorie Row
10 Burpee over Rower

Independence
5 sets: (Every 5:00)
10/8 Calorie Row
10 Thrusters (45/35)
10/8 Calorie Row
8 Burpee over Rower

Liberty
5 sets: (Every 5:00)
8/7 Calorie Row
10 Dumbbell Thrusters (light)
8/7 Calorie Row
8 Up Downs

• Target time each set: 2:20-2:45

• Time cap each set: 3:30

Push Jerk

Build up to a Heavy Push Jerk
12 minutes

Rainbow Road

Affiliate Compete (RX+)

Teams of 2

150/120 Calorie Air Bike

100 Power Cleans (155/105)

50 Synchro Bar Facing Burpees

Freedom (RX)

Teams of 2

150/120 Calorie Air Bike

100 Power Cleans (135/95)

50 Synchro Bar Facing Burpees

Independence

Teams of 2

120/100 Calorie Air Bike

100 Power Cleans (95/65)

40 Synchro Bar Facing Burpees Freedom

Liberty

Teams of 2

75/60 Calorie Air Bike

100 Power Cleans (light)

30 Synchro Up Downs

• Target Time: 21-23 minutes

• Time Cap: 30 minutes

Front Squat

Build up to a Heavy Front Squat

15 Minutes

Grateful. Thankful. Blessed

Affiliate Compete (RX+)

Every 3:00 (5 sets)

100 Double Unders

10 Bench Press (185/115)

Freedom (RX'd)
Every 3:00 (5 sets)
75 Double Unders
10 Bench Press (155/95)

Independence
Every 3:00 (5 sets)
60 Double Unders
10 Bench Press (135/85)

Liberty
Every 3:00 (5 sets)
60 Single Unders
10 Dumbbell Bench Press (light)

• Target time each set: 1:10-1:30

• Time cap each set: 2:00