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Warm Up

On a 9 Minute Clock, 2 Rounds: 8 Lunge and Twist Steps, 12 Empty Bar Pause OH Squats, Run 200m, After that, with the remaining time, Max Duration Chin over Bar Hold

Mobility Recommendation: Lunge and twist

Take one lunge step forward with your right leg and place both hands inside the forward foot. With the back leg straight, the left hand rotates up overhead. Bring that hand back down before the right hand rotates up overhead. Bring both hands down, and then step the other leg forward before repeating. That’s 1.


Every Minute for 20 Minutes: 1 Power Snatch + 1 Squat Snatch

The lift today has two purposes. The first, to learn how to get a big strong pull on the barbell to maximize the weight on your power snatch and, second, to learn the skill of pulling under the bar when you are fatigued from rep 1. Take time to learn the difference in technique between the two lifts. This is the focus for the day.


AMRAP 1 Minute: Calories on the AB

This is a quick but painful cash-out to end the day. If bikes are not available the rowing equivalent is an all-out 250m row.



Warm Up

Move Steadily Through: 1:00 Squat Hold, 15 Empty Bar Snatch Grip Press, 15 Pause OHS w/ Empty Bar, 15 Empty Bar Snatch Grip RDLs, 1:00 Squat Hold

The squat holds are performed without a barbell and ideally unsupported. Don’t sit in the bottom of a poor squat position – keep your knees out and chest up, coming out of the squat if needed but not deferring to a poor position.

Mobility Recommendation: 2:00 T-Spine Smash on foam roller or double LAX ball


Set the clock for 15 minutes and work on Pistols skill progressions

Today is a great day to work on a skill that will also serve as a good warm up for some overhead squatting. Ankle, hip, and knee mobility is key for a successful pistol, so pay attention to warming up well for it. Progressions include single leg squats to a box, pistol while holding onto a band or rig, and even split squats for less conditioned athletes.


Nancy, 5 Rounds: 400m Run, 15 Overhead Squats (95/65)

Classic CrossFit Benchmark. The overhead squats should never be more than 2 sets in any round. To get all you can from this workout you HAVE TO run hard.