Week 8! Last week of this cycle. Testing week coming next week and then our last summer cycle!

This cycle has focused on explosive strength and speed. We used different movement patterns, objects and interval time domains to stimulate change and growth within our sport. A quality fitness regimen involves constant change and variety and during this cycle we will use loads and lifts that challenge the neuromuscular system that mimic challenges found outside the gym.


Scaling Options for Class:

L1- A beginner CrossFitter, those that are looking for more cardio based fitness, or someone just returning after a long break. This programming is designed to keep up the intensity during the workout while maintaining consistent movement and proper mechanics.

L2- 50% of CrossFit athletes. L2 Athletes have an understanding of all the foundational movements of CrossFit, how to scale them, and are working towards adding load, increasing mobility or increasing their gymnastics skill base.

Rx- A CrossFit Athlete who understands the foundational movements of CrossFit, moves with proper mechanics while under load, and can do 90% of programmed workouts without scaling.

Competition (Rx+) For the Competitive CrossFitter or those looking to compete in the sport of CrossFit. This person can regularly move with high intensity, proper mechanics, and consistency through all programmed workouts.


Monday August 7th 2017



16 Min to find this week’s 2RM Back Squat


“Triple G Chipper”

100 pull-ups

80 GHD sit-ups

60 one-legged squats, alternating

40-cal. row

20 single arm dumbbell push presses

Notes: 18 minute time cap. You must be doing Rx to do GHD sit-ups. Please scale accordingly to your needs. If there are more than four athletes doing Rx or above in class be prepared to share or move onto the pistols and come back to the GHD. L1 and L2 athletes can consider splitting this up in rounds as to avoid being stuck on any one movement for too much time.

L1: Do as four rounds, 20 Ring Rows, 20 Sit-Up, 20 Air Squats, 10 Cal Row, 10 DB

Push Presses 15/10

L2: Banded Pull-Ups, cut the reps as needed, do not spend more than 7 minutes on

the pull-ups, Abmat sit-ups, modified pistols, 35/25

Rx: 70/55

Rx+: 100/70

Tuesday August 8th 2017


Every 60 seconds for 18 minutes (6 sets):

Min 1: 1-3 Rope Climbs

Min 2: 50 foot sled push

Min 3: :45 second weighted plank hold


Notes:  For the sled push you should be able to complete the work in less than 20 seconds so two people can go within the minute. Up the weight from last week as needed. Scale the rope climbs as needed.

Suggested weights: L1: 45/25+

        L2: 70/45+

        Rx: Legless 90/70+



Complete for time:

12 Thrusters

21 Toes to Bar

9 Thruster

15 Toes to Bar

6 Thruster

9 Toes to Bar


Notes: L1: DB thrusters 15/10, V-Ups

L2: 75/55, Knee Raises

Rx: 135/95

Rx+: 185/135


Wednesday August 9th 2017


5 Rounds:

1 Min ME (Unbroken set) Push-Ups

1 Min ME (Unbroken set) Axle Bar Deadlifts


Notes: Go heavier than 3 weeks ago. Record total number of DL’s and PU’s. 5 Bars For busy classes these will be the set weights for this strength portion. This allows for easy plate changes during the rest between partners or groups of three. In small classes share an axle, or have your own. Weights: 45-75 (one bar), 95-125 (second bar), 135-175 (third bar), RX: 185-225 (fourth bar), Rx+: 245-285 (fifth bar). For pull-ups scale to ring rows or strict banded pull-ups. It is imperative you get your chin over the bar without a kip, so use whatever scale is necessary to do so.




Complete as many rounds as possible in 13 minutes:

3 Clean and Jerks

5 Handstand Push-Ups

7 Lateral Burpees over the bar


Notes: L1: DB Clean and Jerks 15/10, Push-Ups

L2: 75/55, Piked Handstand Push-Ups

Rx: 185/135

Rx+:225/155, Strict HSPU


Thursday August 10th 2017



Every 90 seconds for 15 minutes:

Three Power Snatches, 3 Depth Jumps off a 12” box into one bounding box jump


Notes: You may add weight as you progress this week.

L1: 12”

L2: 24/20”

Rx: 32/24”

Rx+ 40/32”



Masters 50+ 2017 Games Workout

“Double Under/Snatch”

4 rounds for time of:

50 double-unders

15 DB snatches


Notes: Best Master’s women 50+ time: 4:16.19, Best Master’s Men 50+ time: 4:12.31

10 minute time cap

L1: double the single unders, 15/10

L2: double under attempts, 40/25

Rx: 55/35


Friday August 11 2017



15 Min to find this week’s 3RM Bench Press



6 x 40yd


8 x 20yd


Notes: 30 Seconds rest in between sets.


Saturday August 12th 2017


30 minute amrap with a partner, you go, I go:

100 meter run

10 Wall Balls

10 KB Swings  


Notes: L1: 10/8, 12/8kg

L2: 14/10, 16/12kg

Rx: 20/14, 24/16kg

Rx+:30/20, 32/24kg


Sunday August 13th 2017




Row a 8K, every 2 Minutes, on the minute, do 5 Burpees over the rower


Notes: 50 minute time cut off