Treasure Valley YMCA Crossfit

06/08/2026

Good evening Crossfitters! Here are your WODS for the week of 6/8/2026.

WODS FOR THE WEEK OF 6/8/2026

WEEKLY MINDSET
Thich Nhat Hanh
"The most precious gift we can offer anyone is our attention. When mindfulness embraces those we love, they will bloom like flowers."

MONDAY

WOD BRIEF - STIMULUS
Press to Lockout
In part 1, This is the sixth week of our 8-week Power strength cycle. This cycle improves absolute strength & explosive power through contrast training, in which a heavy lift is paired with an explosive movement. Today, we are contrasting heavy push press with plyo push-ups to stimulate power development in the pressing muscles. Be explosive in your plyo push-ups. Moving with as much speed as you can is what stimulates the body to become more explosive. In part 2, Today's workout challenges the muscular system. Your limiting factor will be upper-body pressing fatigue rather than cardiovascular fatigue. Choose weight/variations for each movement that you could complete unbroken when fresh. As fatigue accumulates, you'll likely need to break each movement into multiple sets. Full rounds should take around 3-4 minutes to complete. Strict Press: Keep your lower body completely still (no dip or leg drive) with feet flat on the ground. Push-ups: Keep a streamlined position, keeping your hips from sagging or piking. Bring your chest to the ground, and reach full extension of the elbows at the top.
MOVEMENTS
• Intended Intensity: RPE 5-7
• Target Loading: Light (35-45%)
• Fitness Attribute Improved: Muscular Endurance
• Target Score: 13-16 Minutes
ATHLETE FOCUS
Press to Lockout
The contrast sets on the push press today pair a heavy press with explosive plyo push-ups, reinforcing the same vertical force expression through the upper body. That intent carries directly into the strict press and push-ups in the workout. Cue athletes to finish every rep to a full lockout overhead before descending — a soft elbow or early drop bleeds power and makes each subsequent rep harder. Lock it out in the strength work and hold that standard across all four rounds.

WARMUP
• 1:30 Easy Machine (Row if possible or 100m Jog
• 0:20 Prone Snow Angels
• 0:20 Arm Wraps
• 0:20 Alternating Quad Stretch
• 0:20 Active Samson
• 0:20 Push-Ups
• 0:20 Straight Arm Plank Shoulder Shrugs
• 0:20 V-Ups
• 0:20 Fast Feet
• 0:20 Jumping Jacks

PUSH PRESS PREP
5 Empty Bar Strict Press
◦ elbows slightly in front of the bar, press in a straight line, biceps by the ears at the top
5 Empty Bar Push Press
◦ "dip and drive," legs initiate, arms follow, full lockout overhead
3 Tempo Push Press (3 sec lower — fast drive)
◦ bar returns to the shelf each rep, stay braced through the dip
3 Cued Reps + 3 Plyo Push-Ups
◦ aggressive drive on the press — carry that same explosive intent into the plyo push-ups
STRENGTH
Push Press
• You can choose to build in weight (between the recommended percentages) over your working sets, or stay at the same weight across. You should be able to move smoothly through all reps with minimal pausing or grinding through the last few reps.

Building Sets:
◦ 8 Push Press at Light Weight
◦ 5 Push Press at Moderate Weight
◦ Build to Working Weight

Working Sets:
3 Sets:
4 Push Press
- Rest 20 Seconds -
3 Plyo Push-ups
• Aim for 77-85% of 1RM
• Rest 2-3 Minutes Between Sets
TOES TO BAR PREP
0:20 Hanging Knee Raises
◦ hollow body on the bar, knees drive up together, controlled swing
0:20 Hanging Hip Raises
◦ legs stay straighter, focus on pike at the hip, keep the swing connected
6 Toes to Bar
◦ "push down on the bar, drive the toes up" — look for a smooth, consistent kip
PUSH UP PREP
0:20 Scapular Push-Ups
◦ squeeze shoulder blades together then push apart, elbows stay locked
0:20 Tempo Push-Ups (3 sec lower — fast press)
◦ strong core, neutral spine, chest to floor
0:20 Push-Ups
◦ "maintain a straight line from head to heels" — find a smooth, repeatable rhythm

PRIMER
• 6 Calorie Row
• 5 Strict Press
• 4 Push-ups
• 3 Toes to Bar

WOD
Fee-fi-fo-fum
4 Rounds:
21/18 Calorie Row
18 Strict Press (65/45)
15 Push-ups
12 Toes to Bar

Time Cap: 18 minutes
AGE GROUP
14-15, 55+: (45/35)
COMPETITOR
4 Rounds:
21/18 Calorie Row
15 Handstand Push-ups
9 Toes to Bar
6 Wall Walks
STRATEGIES
The pressing muscles are the limiter. Break early so you still have something left in the tank for the final rounds when muscular fatigue will really become a factor.
Row: Aim for a steady cadence, targeting slightly slower than your 5k PR pace. The row is simply intended to keep your heart rate elevated, making it harder to clear fatigue. We're not looking to hammer the lungs in this workout, so feel free to treat this row as active recovery.
This workout is about building muscular endurance, so it's okay to grind through slow reps today. You can aim for larger sets where reps start to slow, or smaller sets with quick breaks between. Your choice.
MODIFICATIONS
21/18 CALORIE ROW
18/15 Calorie Ski
18/15 Calorie Echo Bike
21/18 Calorie Bike Erg
200m Run
1:30 Effort on Treadmill/Runner
20 Shuttle Runs (1 rep = 10m)
STRICT PRESS
Reduce Loading/Reps
Sub Light Dumbbells
Push Press
Push Jerk Strict
Handstand Push-ups
Overhead Hold
PUSH-UPS
Reduce Reps
Box Push-ups (Hands Elevated)
30 Plank Shoulder Taps
Push-ups from Knees
TOES TO BAR
Reduce Reps
V-ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-ups
Sit-ups
SUCCESSORY WORK
3-4 Sets:
0:15 Single-Arm Forearm Plank (L)
0:15 Single-Arm Forearm Plank (R)
20 Floor Wipers (10/Side)
15 Overhead Weighted Sit-ups
• Rest 1-2 Minutes Between Sets

TUESDAY

WOD BRIEF - STIMULUS
This Target Tuesday workout is part of a 3-week series leading to improvements in running while fatigued, to assist you in the next benchmark workout, the 1-Mile Time Trial, at the very end of June. With generous rest between rounds, you can afford to push each interval hard. The pull-ups should be completed in less than 0:30. The bike should take no longer than 1:00. The run should take roughly 2:00 or less. Aim for less than 10 seconds of difference between your fastest and slowest rounds. Strict Pull-ups: Use an overhand grip with palms facing away from you. Your chin must pass over the bar at the top, and your elbows should be fully extended at the bottom. These are strict pull-ups, so you should not be using your hips to drive your momentum upward. If you cannot complete a strict pull-up, use the lightest band needed to complete each set unbroken.

MOVEMENTS
• Intended Intensity: RPE 8-9
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 2:45-3:30
ATHLETE FOCUS
Lat to Leg
With strict pull-ups and a 400 meter run repeating across six rounds, the pull-up is where athletes will accumulate the most fatigue. Initiate each rep by depressing the shoulders and engaging the lats before bending the elbows — pulling with the arms first shortens the range of motion and burns out the biceps early. A strong lat-driven pull will keep sets efficient and leave more in the legs for the run as the rounds stack up.

WARMUP
• 1:00 Easy Bike
• 0:30 Moderate Bike
• 0:20 Alternating Knee Hugs
• 0:20 Leg Swings (side to side)
• 0:20 Side Lunges
• 0:20 Downward Dog
• 0:20 Scorpions
• 0:20 Calf Raises
• 0:20 A-Skips in Place
• 200m Easy Run
RUN PREP
0:30 High Knees
◦ tall posture, drive the knees up, arms match the leg tempo
0:30 Butt Kicks
◦ heel pulls straight up under the hip, stay light on the feet
2 x 0:20 Accelerations (build to workout pace over 50m)
◦ 6 rounds with a 2-minute rest — find a repeatable pace from round one
PULL UP PREP
0:20 Scapular Pull-Ups
◦ start from a dead hang, depress and retract the shoulder blades, arms stay straight
5 Banded or Jumping Strict Pull-Ups
◦ full range of motion — dead hang to chin over bar, controlled descent
5 Strict Pull-Ups
◦ "engage the lats before pulling, drive elbows to the hips" — no kipping today
PRIMER
• 2 Rounds:
• 3 Strict Pull-ups
• 6/5 Calorie Bike
• 100m Run
• - 0:15 Rest -
WOD
All Wheel Drive
6 Rounds:
5 Strict Pull-ups
15/12 Calorie Bike
400 Meter Run
• Rest 2:00 Between Rounds
Time Cap: 35 minutes
AGE GROUP
Same as class
COMPETITOR
6 Rounds:
5 Bar Muscle-ups
15/12 Calorie Bike
400 Meter Run
• Rest 2:00 Between Rounds

STRATEGIES
Approach each round at a very hard effort, knowing you have recovery between rounds. We want to maintain similar outputs every round.
Strict Pull-ups: We're aiming for unbroken reps each round. No more than 1 break if needed.
Bike: Hit the bike aggressively for the first 10-15 seconds to get it spinning, then settle into a strong but sustainable pace. We don't want to blow up the legs and lungs here, as we still have a solid run after this.
Run: Settle into your pace by the 100m mark, hold it steady, then finish out the final 100m at a near-maximal effort.
Use the 2:00 rest fully. Walk around, breathe deeply, get your heart rate down, then attack the next round.
MODIFICATIONS
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-ups
Kipping Pull-ups
Jumping Pull-ups with Controlled Descent Ring Rows
Dumbbell or Barbell Bent Over Rows
15/12 CALORIE BIKE
12/9 Calorie Echo Bike
15/12 Calorie Row
12/10 Calorie Ski
15/12 Calorie Bike Erg
15 Burpees
400M RUN
2:30 Time Cap
500/450m Row
400/360m Ski
2:00 Moderate Effort on Treadmill/Runner 32 Shuttle Runs (1 rep = 10m)
30 Burpees

SUCCESSORY WORK
[PART A]
3 Sets: 12 Single-Arm Preacher Curls (Each)
[PART B] 2 Sets: Max 45º Ring Row Hold
• Rest 1-2 Minutes Between All Sets

WEDNESDAY

WOD BRIEF - STIMULUS
In part 1, This is the sixth week of our 8-week Power strength cycle. This cycle improves absolute strength & explosive power through contrast training, in which a heavy lift is paired with an explosive movement. Today, we're contrasting heavy single power cleans with jumps to stimulate power development. BE EXPLOSIVE in your jumps. Moving with as much speed as you can is what stimulates the body to become more explosive. In part 2, his is a short, fast-paced workout where breathing and shoulder fatigue will build quickly. Choose a row distance that takes 2 minutes or less. The hang power sn**ches should be light, something you can complete within 1-2 sets. Choose a burpee rep number that takes about 1 minute.Lateral Burpees Over Barbell: Chest and thighs must touch the ground at the bottom. A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.
MOVEMENTS
• Intended Intensity: RPE 7-8
• Target Loading: Light (35-45%)
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 9-12 Minutes
ATHLETE FOCUS
Hinge and Redirect
The power clean contrast sets today pair a heavy pull with depth drop broad jumps, training athletes to absorb and redirect force through the same hip hinge pattern. That mechanic carries directly into the hang power sn**ches in the workout. Stay over the bar through the hang position and drive the hips through aggressively before the arms pull — athletes who shrug early or pull with the arms will lose power and slow down across all three rounds.

WARMUP
• 1:30 Easy Machine (row if possible) or 100m Jog
• 0:20 Knuckle Draggers
• 0:20 Bootstraps
• 0:20 Hip Airplanes
• 0:20 Spiderman + Reach
• 0:20 Inchworms
• 0:20 Lateral Shuffle
• 0:20 Broad Jump Stick
• 0:20 Deadbugs
• 0:20 Step Back Burpees

POWER CLEAN PREP
5 Empty Bar Romanian Deadlifts
◦ hinge at the hips, bar stays close, flat back
5 Empty Bar Hang Power Cleans
◦ hips extend first, shrug and pull under, land in a partial squat with a strong front rack
5 Empty Bar Power Cleans (from the floor)
◦ "push the floor away to the knee, then hips through" — bar stays close the entire pull
3 Cued Reps + 2 Depth Drop to Broad Jumps
◦ explosive hip extension on the clean — carry that same intent into the broad jumps
STRENGTH
POWER CLEAN

• Today, we're contrasting heavy single cleans with jumps to stimulate power development. BE EXPLOSIVE in your jumps. Moving with as much speed as you can is what stimulates the body to become more explosive.
• You can choose to build in weight (between the recommended percentages) over your working sets, or stay at the same weight across.
• Cleans: These should be performed as single reps (not touch-and-go). Take no longer than 10 seconds to reset between reps.
• Depth Drop to Broad Jump: Step off a low box, landing in an athletic stance. As soon as you land, immediately perform a broad jump for max distance. Reset between reps.
Building Sets:
◦ 5 Cleans at a Light Weight
◦ 5 Cleans at a Light-Moderate Weight
◦ 3 Cleans at a Moderate Weight
◦ Build to Starting Weight
Working Sets:
3 Sets:
4 Power Cleans (Singles)
- Rest 20 Seconds -
2 Depth Drop to Broad Jumps
• Aim for 77-85% of 1RM
• Rest 2-3 Minutes Between Sets
HANG POWER SN**CH PREP
5 Empty Bar Romanian Deadlifts
◦ hinge at the hips, bar stays close, flat back — establish the hang position
5 Sn**ch Grip High Pulls
◦ fully extend the hips before pulling, elbows stay high and wide
5 Empty Bar Hang Power Sn**ches
◦ hips through first, punch up and under, land with a stable overhead position
5 Hang Power Sn**ches (workout load)
◦ "stay over the bar, hips drive before the arms pull" — consistent catch position each rep
PRIMER
• 6/5 Calorie Row
• 4 Hang Power Sn**ches
• 4 Lateral Burpees Over Bar
WOD
Switchblade
3 Rounds For Time:
30/24 Calorie Row
15 Hang Power Sn**ches (75/55)
15 Lateral Burpees Over Bar

Time Cap: 15 minutes
AGE GROUP
14-15, 55+: (65/45)
COMPETITOR
3 Rounds For Time:
30/24 Calorie Row
15 Power Sn**ches (95/65)
15 Lateral Burpees Over Bar
STRATEGIES
Row: Start at a strong but sustainable pace on the first row. You want to be able to get right to the bar and start cycling sn**ches.
Hang Power Sn**ch: Keep the bar close and drive through your legs first, avoiding muscling it up with your arms. Efficient reps are just as important as speed here, as your upper body doesn't get a break on any movement in this workout.
Lateral Burpees Over Bar: Stay low to the ground. There's no standard to stand up tall between reps.

MODIFICATIONS
30/24 CALORIE ROW
2:15 Time Cap
25/20 Calorie Ski
30/24 Calorie Bike Erg
25/20 Calorie Echo Bike
400m Run
2:00 Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
HANG POWER SN**CHES
Reduce Loading/Reps
Power Sn**ch
Sub Dumbbells (35/25)s
Kettlebell Swings (70/53)
Hang Power Cleans
LATERAL BURPEES OVER BARBELL
Reduce Reps
Lateral Burpees With Step Over
Regular Burpees
Same Calorie Ski or Bike Erg
30 Air Squats

SUCCESSORY WORK
Lethal Legs
3 Giant Sets:
1:00 Weighted Lunge Hold (Left Foot Forward)
10 Unweighted Jumping Lunges
- Rest 30 Seconds -
1:00 Weighted Lunge Hold (Right Foot Forward)
10 Unweighted Jumping Lunges
• Rest 1:00 Between Giant Sets

THURSDAY
WOD BRIEF - STIMULUS
The intent of this full-body workout is to hold a steady, repeatable rhythm at a moderate pace throughout. Choose weights/reps/variations that allow you to complete each station in about 1:00-1:30. Each round should land in the 4:00-6:00 range. Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet. Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding. Single DB Shoulder to Overhead: Hold the dumbbell on one shoulder. Ensure full lockout overhead with your bicep by your ear. Complete 10 reps on the right arm, then 10 reps on the left.
ATHLETE FOCUS
Consistent Shapes
With four different movements cycling across 30 minutes, today is about maintaining movement quality as fatigue accumulates. Focus on clean shapes — a hollow body on the sit-up, two feet landing together on the box jump, a locked out overhead on the shoulder to overhead. Athletes who let positions deteriorate early will compound inefficiency across every subsequent round.

WARMUP
• 0:30 Slow Box Step Downs
• 0:20 Pogo Hops
• 0:20 Toe Touch to Deep Squat
• 0:20 Alternating Reverse Lunges
• 0:20 Frog Stretch
• 0:20 Glute Bridges
• 0:20 Russian Baby Makers
• 0:20 Mountain Climbers
• 0:20 Jumping Jacks
• 1:00 Easy Bike

BOX JUMP PREP
5 Box Step-Ups
◦ full hip extension at the top, controlled step down
5 Box Jumps (low box or plates)
◦ soft landing, hips back, absorb through the legs
5 Box Jumps (workout height)
◦ "jump, land, stand tall" — full extension at the top before stepping down

DUMBBELL PREP
6 DB Strict Press (light)
◦ elbows slightly in front, press straight up, biceps by the ears at the top
6 Single DB Shoulder to Overhead (light)
◦ athlete's choice of press, push press, or jerk — "full lockout overhead each rep"
6 Single DB Shoulder to Overhead (workout load)
◦ same cues, look for a consistent overhead position — strong lockout, active shoulder
PRIMER
• 5 Sit-ups
• 5 Box Jumps
• 6/5 Calorie Bike
• 3 Single-Arm Dumbbell Shoulder to Overhead (Each)

WOD
Autopilot
30:00 AMRAP:
25 Sit-ups
20 Box Jumps (24"/20")
15/12 Calorie Bike
10 Single Dumbbell Shoulder to Overhead (Each)

Dumbbell: (50/35)

AGE GROUP
14-15, 55+: (35/25)

COMPETITOR
30:00 AMRAP:
25 Box Jump Overs (24"/20")
20 GHD Sit-ups
15/12 Calorie Bike
10 Single Dumbbell Shoulder to Overhead (Each)
Dumbbell: (70/50)

STRATEGIES
Find a pace you can hold for 30 minutes right from the very beginning. We want to maintain similar outputs each round.
Sit-ups: Approach these steadily and rhythmically, ensuring full range of motion from floor (behind the head) to toes.
Box Jumps: You may feel some hip flexor fatigue from the sit-ups. We're looking for a calm and consistent pace so you can get right on the bike. Don't forget to use your arms for momentum.
Bike: Aim for a smooth pace. Don't sprint here. This is a long workout.
Single DB Shoulder to Overhead: Choose a weight you can complete unbroken on each arm. Aim for a quick transition between arms, ideally without letting the dumbbell rest on the ground. Though you can get the dumbbell overhead however you'd like, a push press will likely be the fastest and most efficient. If your last few reps of each set become questionable, switch to push jerk, punching underneath the dumbbell.
MODIFICATIONS
SIT-UPS
Reduce Reps
Hollow Rocks
Tuck Crunches
Plank Shoulder Taps
BOX JUMPS
Reduce Box Height
Box Step-ups
40 Squat Jumps
40 Jumping Lunges
Alternating Single-Leg Squats
40 Reverse Lunges
15/12 CALORIE BIKE
1:30 Time Cap
12/9 Calorie Echo Bike
15/12 Calorie Row
12/9 Calorie Ski
200m Run
1:15 Effort on Treadmill/Runner
18 Shuttle Runs (1 rep = 10m)

SINGLE DUMBBELL SHOULDER TO OVERHEAD
Reduce Loading/Reps
Sub Kettlebell
10 Double Dumbbell Shoulder to Overhead 15 Barbell Shoulder to Overhead (115/85) 10 Kipping Handstand Push-ups

SUCCESSORY WORK
Bulletproof Shoulders
3 Sets:
10 Tempo Neutral Grip Dumbbell Front Raises
20 Banded Lat Pulldowns
• Rest 1:00 Between Sets

FRIDAY

WOD BRIEF - STIMULUS
In part 1, This is the sixth week of our 8-week Power strength cycle. This cycle improves absolute strength & explosive power through contrast training, in which a heavy lift is paired with an explosive movement. Today, we're contrasting heavy back squats with vertical jumps to stimulate power development. BE EXPLOSIVE in your jumps. Moving with as much speed as you can is what stimulates the body to become more explosive. In part 2, Today is a high-intensity quad burner! The balance will be how fast you can go on the rower while still being able to complete the front squats quickly and unbroken. Choose a front squat weight you can complete unbroken and a row distance that takes about 1:00 to complete.

MOVEMENTS
• Intended Intensity: RPE 8-9
• Target Loading: Light (35-45%)
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 6-10 Minutes
ATHLETE FOCUS
Sit Back and Drive
The contrast sets on the back squat today pair a heavy squat with vertical jumps, reinforcing an aggressive drive out of the bottom position. That same pattern carries directly into the front squats in the workout. Sit back into the squat and keep the elbows high throughout — a forward lean shifts the load off the legs and onto the lower back, making every rep harder than it needs to be. A strong, upright squat in the strength work sets the standard for every front squat rep in the workout.

WARMUP
• 1:30 Easy Machine (row if possible) or 100m Jog
• 0:20 Quad Pulls
• 0:20 Cossack Squats
• 0:20 Good Mornings
• 0:20 Air Squats
• 0:20 Frog Hops
• 0:20 Downward + Upward Dogs
• 0:20 Hollow Hold
• 0:20 Broad Jumps
• 0:20 Fast Feet

BACK SQUAT PREP
5 Empty Bar Back Squats
◦ bar in a strong shelf position, chest tall, knees track over the toes
3 Tempo Back Squats (3 sec lower — fast drive)
◦ "stay tight on the way down, explode out of the hole"
3 Cued Reps + 3 Vertical Jumps
◦ aggressive drive out of the hole — carry that same explosive intent into the jumps
STRENGTH
Back Squat
• You can choose to build in weight (between the recommended percentages) over your working sets, or stay at the same weight across. You should be able to move smoothly through all reps with minimal pausing or grinding through the last few reps.

Building Sets:
◦ 8 Back Squats at Light Weight
◦ 5 Back Squats at Moderate Weight
◦ Build to Starting Weight

Working Sets:
3 Sets:
4 Back Squats
- Rest 20 Seconds -
3 Vertical Jumps
• Aim for 77-85% of 1RM
• Rest 2-3 Minutes Between Sets

BARBELL PREP
6 Empty Bar Front Squats
◦ high elbows, fingertip grip, upright torso throughout
6 Empty Bar Front Squats (workout load)
◦ "stay tall, knees track over the toes" — controlled descent, drive through the heels
PRIMER
• On The Minute x 3:
• 5/4 Calorie Row + 3 Front Squats

WOD
Gaslight
5 Rounds For Time:
15/12 Calorie Row
9 Front Squats (115/85)

Time Cap: 15 minutes
AGE GROUP
14-15 & 55+: (95/65)

COMPETITOR
5 Rounds For Time:
15/12 Calorie Row
9 Front Squats (135/95)

STRATEGIES
Five-round workouts require a nuance of pacing and strategy, but the nature of this workout means your effort should always be high. Your first round will naturally be fast, rounds 2-4 should all look very similar, and round 5 is where you give your final push.
Use the row to moderate the intensity of the workout, rowing at a pace that allows you to transition smoothly and complete the front squats quickly and ideally unbroken.
If you have to start pausing at the top of your front squats within 4 reps of a set, break the front squats into 2 sets so you can maintain a quick cycle rate. This will also keep your row pace higher.

MODIFICATIONS
15/12 CALORIE ROW
1:15 Time Cap
12/10 Calorie Ski
15/12 Calorie Bike Erg
12/10 Calorie Echo Bike
200m Run
1:00 Effort on Treadmill/Runner
16 Shuttle Runs (1 rep = 10m)
15 Burpees
FRONT SQUAT
Reduce Loading/Reps
Sub Dumbbells (50/35)s
Goblet Squats (70/53)
18 Air Squats
Back Squat (155/105)

SUCCESSORY WORK
Aerobic Conditioning [4x4 Protocol]
MAIN SET 4 Sets: 4:00 Hard [RPE 8-9]
3:00 Easy or Rest [RPE 1-2]
COOLDOWN
2:00 Easy [RPE 2-3]
2:00 Slower [RPE 1-2]
Light stretching: calves, quads, hamstrings, hip flexors (0:30-0:45 each side)
• Choose: Run, Bike, Row, or Ski

05/31/2026

Good Saturday evening Crossfitters! Here are your WODS for the week of 6/1/2026, and don't forget, there is a Crossfit get together Saturday the 6th at Sockeye Grill at noon!. Hope to see you there!

WODS FOR THE WEEK OF 6/1/2026

WEEKLY MINDSET
Benjamin Disraeli
"One secret of success in life is for a man to be ready for his opportunity when it comes."

MONDAY

WOD BRIEF - STIMULUS
In part 1, This is the fifth week of our 8-week Power strength cycle. This cycle improves absolute strength & explosive power through contrast training, in which a heavy lift is paired with an explosive movement. Today, we are contrasting heavy push press with plyo push-ups to stimulate power development in the pressing muscles. Be explosive in your plyo push-ups. Moving with as much speed as you can is what stimulates the body to become more explosive. In Part 2, This workout is a heavy, muscular grind that will tax the shoulders, midline, and grip. Your limiting factor will likely be muscular fatigue rather than cardiovascular fatigue. Each giant set should take 1:15 to 1:45 to complete. Choose a dumbbell weight you can complete unbroken each round that still feels heavy. The sn**ches are from the hang position, so the dumbbell should not touch the ground between reps. V-ups: Should ideally be completed unbroken. Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.

MOVEMENTS
• Intended Intensity: RPE 7-8
• Target Loading: Heavy
• Fitness Attribute Improved: Muscular Endurance
• Target Score: 10-14 Minutes

ATHLETE FOCUS
Drive From the Hip
The contrast sets on the push press today pair a heavy press with explosive plyo push-ups, training athletes to load and release force quickly through the upper body. That same aggressive hip drive carries directly into every hang sn**ch and push press in the workout. Initiate each rep with the hips first — the arms finish the movement, they don't start it. Athletes who rely on the shoulders to move the dumbbell will slow down well before the fifth set.

WARMUP
• 200m Easy Jog
• 0:20 Arm Circles
• 0:20 Crossbody Arm Swings
• 0:20 Alternating Reverse Lunges
• 0:20 Active Samson
• 0:20 Scorpions
• 0:20 Inchworm + Push-up
• 0:20 Plank Shoulder Shrugs
• 0:20 Hollow Rocks
• 0:20 Fast Feet

PUSH PRESS PREP
• 5 Empty Bar Strict Press
◦ elbows slightly in front of the bar, press in a straight line, biceps by the ears at the top
• 5 Empty Bar Push Press
◦ cue "dip and drive," legs initiate, arms follow, full lockout overhead
• 3 Tempo Push Press (3 sec lower — fast drive)
◦ bar returns to the shelf each rep, stay braced through the dip
• 3 Cued Reps + 3 Plyo Push-Ups
◦ aggressive drive on the press — carry that same explosive intent into the plyo push-ups

STRENGTH
Push Press
• You can choose to build in weight (between the recommended percentages) over your working sets, or stay at the same weight across. You should be able to move smoothly through all reps with minimal pausing or grinding through the last few reps.

Building Sets:
◦ 8 Push Press at Light Weight
◦ 5 Push Press at Moderate Weight
◦ Build to Working Weight

Working Sets:
3 sets:
5 Push Press
- Rest 20 Seconds
3 Plyo Push-ups
- Aim for 75-80% of 1RM
- Rest 2-3 Minutes Between Sets

DUMBBELL PREP
8 DB Stiff Leg Deadlifts
◦ hinge at the hips, DBs close to the body, flat back
6 Alternating DB Hang Sn**ches (light)
◦ hips extend first, punch up and through at the top
6 Single DB Hang Sn**ches each side (workout load)
◦ "vertical DB path, close to the body" — full lockout overhead each rep
6 Single DB Push Press each side (workout load)
◦ "dip and drive," legs initiate, arms follow, full lockout overhead

V-UP PREP
10 Tuck-Ups
◦ knees pull to the chest as hands reach forward, lower with control
10 V-Ups
◦ reach for the toes at the top, control the descent; cue "tight midline the whole way"

PRIMER
• 2 Single Dumbbell Hang Sn**ch (L)
• 2 Single Dumbbell Hang Sn**ch (R)
• 3 Single Dumbbell Push Press (L)
• 3 Single Dumbbell Push Press (R)
• 5 V-ups

WOD
White Knuckle
5 Giant Sets:
4 Single Dumbbell Hang Sn**ch (L)
4 Single Dumbbell Hang Sn**ch (R)
6 Single Dumbbell Push Press (L)
6 Single Dumbbell Push Press (R)
16 V-ups

• Rest 1:00 Between Sets

Dumbbell: (70/50)

Time Cap: 15 minutes
AGE GROUP
14-15, 55+: (50/35)

COMPETITOR
Same as class

STRATEGIES
Grind through the dumbbell work at a manageable pace where you can keep good form and not fail any reps. Then work through the v-ups as quickly and efficiently as you can before the rest period.
This is a heavy dumbbell, so we want to use as much of our lower body as possible to help move it overhead.
Hang Sn**ch: Cycle deliberately. Keep the dumbbell close to your body and drive aggressively with your hips. The stronger your hip pop, the less your arm and shoulder have to work.
Push Press: Make sure you use your legs to drive the dumbbell overhead, rather than solely muscling it up with your arm. Keep a vertical dip, aggressive leg drive, and braced core.

MODIFICATIONS
SINGLE DB HANG SN**CH
Reduce Loading/Reps
Double Dumbbell Hang Sn**ch
8 Barbell Hang Sn**ch (115/85)
Single Dumbbell Hang Clean & Jerks
Plate Hang to Overhead
Sub Kettlebell

SINGLE DB PUSH PRESS
Reduce Loading/Reps
Double Dumbbell Push Press
12 Barbell Push Press (115/85)
Dumbbell Strict Press
Kipping Handstand Push-ups

V-UPS
Reduce Reps
Alternating Single-Leg V-ups
Tuck Crunches
Sit-ups
Hollow Rocks

SUCCESSORY WORK
Bulletproof Shoulders
For Time:
30 Prone Snow Angels -
Rest 2:00 -
50 Empty Barbell Z-Press

TUESDAY

WOD BRIEF - STIMULUS
In this low-rep, higher-round workout, you will be challenged to pick a pace you can sustain throughout all 10 rounds without feeling the need to stop or slow down. To complete under the time cap, rounds need to take 2:30 or less to complete. Consistency across all 10 rounds matters more than a fast first round or sprinting the final round. Aim to keep all rounds within ±0:30 of each other. Power Cleans: Choose a barbell weight that you could complete unbroken when fresh. or in very fast singles during the workout. Reps should take less than 0:45 to complete each round. Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead, and your body must be in a straight line through the wrists, shoulders, hips, and knees. Reps should be completed at a steady, sustainable cadence and take less than 0:45 each round. Run: Each run should take less than 1:15 to complete each round.

MOVEMENTS
• Intended Intensity: RPE 7-8
• Target Loading: Light-Moderate (45-55%)
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 18-25 Minutes

ATHLETE FOCUS
Stay Compact
With power cleans and burpees cycling across 10 rounds, efficiency of movement is what separates athletes who finish strong from those who are grinding through the back half. Keep the pull tight and the turnover fast on the clean — a long, looping bar path burns energy every rep. The same compactness applies to the burpee — a quick, controlled descent and a strong push away from the floor keeps each rep consistent across all 10 rounds.

WARMUP
• 200m Easy Run
• 0:20 Alternating Knee Hugs
• 0:20 Quad Pulls
• 0:20 Leg Swings (front to back)
• 0:20 Lateral Lunge + Reach
• 0:20 Step Back, Step Up Burpees
• 0:20 Pogo Hops
• 0:20 High Knees
• 0:20 Broad Jump to Step Back
• 0:20 Fast Quick Ups

BURPEE PREP
0:20 Burpees
◦ chest to floor, fast push, full hip extension at the top
0:20 Burpees (workout pace)
◦ cue "find your rhythm early" — smooth and repeatable across all 10 rounds

RUN PREP
0:30 High Knees
◦ tall posture, drive the knees up, arms match the leg tempo
0:30 Butt Kicks
◦ heel pulls straight up under the hip, stay light on the feet
2 x 0:20 Accelerations (build to workout pace over 50m)
◦ 10 rounds — cue athletes to find a repeatable pace from round one

POWER CLEAN PREP
5 Empty Bar Romanian Deadlifts
◦ hinge at the hips, bar stays close, flat back
5 Empty Bar Hang Power Cleans
◦ hips extend first, shrug and pull under, land in a partial squat with a strong front rack
5 Empty Bar Power Cleans (from the floor)
◦ "push the floor away to the knee, then hips through" — bar stays close the entire pull

PRIMER
• 2-3 Rounds:
• 3 Power Cleans
• 3 Burpees
• 100m Run

WOD
"Mind Eraser" [BENCHMARK]
10 Rounds For Time:
7 Power Cleans (135/95)
7 Burpees
200/180 meter Run
REPEAT FROM 6/24/2025

Time Cap: 30 minutes
AGE GROUP
45-54: (115/85) 14-15, 55+: (95/65)

COMPETITOR
"Mind Eraser" [BENCHMARK]
10 Rounds For Time:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
REPEAT FROM 6/24/2025

STRATEGIES
You can choose to go touch-and-go on the barbell or complete the power cleans in quick singles. This will vary from athlete to athlete, but the goal here should be consistency.
Settle into a steady but quicker pace on the burpees, keeping them as consistent as possible. Pay attention to your breathing.
Use the 200m runs as your pacer each round. Slow your breathing and shake out your arms. Run at a pace that will allow you to stick to your timing on the power cleans and burpees.

MODIFICATIONS
POWER CLEANS
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells (50/35)s
Deadlifts (185/135)

BURPEES
Same Calorie Row, Ski, or Bike Erg
Push-Ups
No Push-Up Burpee
14 Mountain Climbers
14 Air Squats
Box Jumps

200M RUN
250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
1:00 Moderate Effort on Treadmill/Runner

SUCCESSORY
Gun Show
3 Sets:
15-20 Supinated-Grip Inverted Rows
15-20 Medball Push-ups
• Rest 1:00 Between Sets

WEDNESDAY
WOD - BRIEF STIMULUS
In part 1, This is the fifth week of our 8-week Power strength cycle. This cycle improves absolute strength & explosive power through contrast training, in which a heavy lift is paired with an explosive movement. Today, we're contrasting heavy back squats with vertical jumps to stimulate power development. BE EXPLOSIVE in your jumps. Moving with as much speed as you can is what stimulates the body to become more explosive. In Part 2, This descending-volume triplet will tax both the legs and lungs. See if you can pick up the pace in the back half of the workout. Row: Choose a row distance that takes 2 minutes or less for the first set. Dumbbell Front Squats: Hold both dumbbells at the front rack. The dumbbell weight should be something you can complete in at least sets of 10-15. Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.

MOVEMENTS
• Intended Intensity: RPE 7-8
• Target Loading: Moderate
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 9-12 Minutes

ATHLETE FOCUS
Rebound Out of the Bottom
The contrast sets on the back squat today pair a heavy squat with vertical jumps, training athletes to use the stretch reflex out of the bottom rather than grinding up slowly. That same aggressive rebound carries into every dumbbell front squat and box jump in the workout. Stay tight in the bottom position and drive hard out of the hole — athletes who collapse or pause at the bottom will lose power and slow down across the descending sets.

WARMUP
• 1:30 Easy Row
• 0:20 Bootstraps
• 0:20 Cossack Squats
• 0:20 Hip Airplanes
• 0:20 Air Squats
• 0:20 Frog Hops
• 0:20 Downward Dog with Foot Pedal
• 0:20 Deadbugs
• 0:20 Toe Touch to Deep Squats
• 0:20 Jumping Jacks

BACK SQUAT PREP
5 Empty Bar Back Squats
◦ bar in a strong shelf position, chest tall, knees track over the toes
3 Tempo Back Squats (3 sec lower — fast drive)
◦ "stay tight on the way down, explode out of the hole"
3 Cued Reps + 3 Vertical Jumps
◦ aggressive drive out of the hole — carry that same explosive intent into the jumps

STRENGTH
Back Squat
You can choose to build in weight (between the recommended percentages) over your working sets, or stay at the same weight across. You should be able to move smoothly through all reps with minimal pausing or grinding through the last few reps.

Building Sets:
◦ 8 Back Squats at Light Weight
◦ 5 Back Squats at Moderate Weight
◦ Build to Starting Weight
Working Sets:
3 Sets:
5 Back Squats
- Rest 20 Seconds -
3 Vertical Jumps
• Aim for 75-80% of 1RM
• Rest 2-3 Minutes Between Sets

DUMBELL PREP
8 DB Goblet Squats (light)
◦ elbows high, upright torso, drive the knees out at the bottom
6 DB Front Squats (light)
◦ DBs on the shoulders, elbows high, upright torso throughout
6 DB Front Squats (workout load)
◦ "stay tall, knees track over the toes" — controlled descent, drive through the heels

BOX JUMP PREP
5 Box Step-Ups
◦ full hip extension at the top, controlled step down
5 Box Jumps (low box or plates)
◦ soft landing, hips back, absorb through the legs
5 Box Jumps (workout height)
◦ "jump, land, stand tall" — full extension at the top before stepping down

PRIMER
2 Rounds:
• 5 Calorie Row
• 5 DB Front Squats
• 5 Box Jumps

WOD
Ricochet
For Time:
30/24 Calorie Row
30 Dumbbell Front Squats (50/35)'s
30 Box Jumps (24"/20")
15/12 Calorie Row
15 Dumbbell Front Squats (50/35)'s
15 Box Jumps (24"/20")

Time Cap: 15 minutes
AGE GROUP
14-15, 55+: (35/25)'s

COMPETITOR
For Time:
30/24 Calorie Row
30 Overhead Squats
30 Box Jump Overs (24"/20")
15/12 Calorie Row
15 Overhead Squats
15 Box Jump Overs (24"/20")
Barbell: (115/85)

STRATEGIES
The second half is exactly half the volume of the first half, so push the pace, knowing that less work remains.
Row: Target a hard but controlled pace - enough to bring your heart rate up without risking blowing up the squats.
DB Front Squats: This is the movement to really hone in on and set up the workout around. We're looking for big sets (10-15 reps) early, if possible. Keep elbows high to maintain your front rack.
Box Jumps: Approach with a steady cadence in the first set, then move for speed in the second set, always having efficient movement top of mind.

MODIFICATIONS
30/24 CALORIE ROW
25/20 Calorie Ski
30/24 Calorie Bike Erg
25/20 Calorie Echo Bike
400m Run
2:00 Effort on Treadmill/Runner
30 Shuttle Runs (1 rep = 10m)
30 Burpees

15/12 CALORIE ROW
12/10 Calorie Ski
15/12 Calorie Bike Erg
12/10 Calorie Echo Bike
200m Run
1:00 Effort on Treadmill/Runner
15 Shuttle Runs (1 rep = 10m)
15 Burpees

DUMBBELL FRONT SQUATS
Reduce Loading/Reps
Single Dumbbell Front Squats
Goblet Squats
Barbell Front Squats (115/85) 60-30
Air Squats

BOX JUMPS
Reduce Box Height
Box Step-ups
60-30 Squat Jumps
60-30 Jumping Lunges
Alternating Single-Leg Squats
60-30 Reverse Lunges

SUCCESSORY WORK
Lethal Legs
8 Rounds:
0:20 Alternating Goblet Reverse Lunges 0:10 Rest
• Light-Moderate Weight

THURSDAY
WOD BRIEF - STIMULUS
We have 30 minutes of sustained work alternating between strict pull-ups, sit-ups, and farmer’s carries with calories on the bike. The buy-in movements create localized fatigue in pulling, midline, and grip, forcing you to manage your output on the bike and be able to complete each round well and get the most out of the bike. Workout Flow: Every 2 minutes, start with the assigned buy-in, then move directly to the bike for the remaining time of each set. You’ll cycle through all three movements five times each. The flow is: pull-ups -> bike -> sit-ups -> bike -> farmer's carry -> bike ... repeat 5 times through. Choose weights/reps/variations that allow you to complete the buy-in in about 1:00, giving you 1:00 on the bike each round. Strict Pull-ups: Use an overhand grip with palms facing away from you. Your chin must pass over the bar at the top, and your elbows should be fully extended at the bottom. These are strict pull-ups, so you should not be using your hips to drive your momentum upward. If you cannot complete a strict pull-up, use the lightest band needed. Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet. Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). We are aiming to complete each carry unbroken.

MOVEMENTS
• Intended Intensity: RPE 6-7
• Target Loading: Light-Moderate
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 150-275 Calories (M), 100-200 Calories (W)

ATHLETE FOCUS
Brace and Move
With farmer's carries, strict pull-ups, and sit-ups cycling across 15 sets, midline stability is the thread connecting every movement today. Cue athletes to brace hard through the core before each carry and pull — a rigid midline transfers force efficiently and protects the spine under fatigue. Athletes who go loose between movements will feel it accumulate over the full 30 minutes.

WARMUP
• 1:30 Easy Bike
• 0:20 Big Arm Circles
• 0:20 Knuckle Draggers
• 0:20 Alternating Side Lunges
• 0:20 Spiderman + Reach
• 0:20 Glute Bridges
• 0:20 Russian Twists
• 0:20 Mountain Climbers
• 0:20 Calf Raises
• 0:20 Skipping in Place

PULL-UP PREP
0:20 Scapular Pull-Ups
◦ start from a dead hang, depress and retract the shoulder blades, arms stay straight
5 Banded or Jumping Strict Pull-Ups
◦ full range of motion — dead hang to chin over bar, controlled descent
5 Strict Pull-Ups
◦ "engage the lats before pulling, drive elbows to the hips" — no kipping today

SIT-UPS AND FARMER’S CARRY PREP
• 10 Abmat Sit-Ups
◦ feet anchored, hands touch the floor behind the head at the bottom, reach forward at the top
• 25-Meter Farmer's Carry (light)
◦ tall posture, shoulders packed, no leaning to either side
• 25-Meter Farmer's Carry (workout load)
◦ "stay long through the spine" — grip stays strong, no swinging of the arms

PRIMER
• 6 Calorie Bike
• 3 Strict Pull-ups
• 10 Sit-ups
• 50m Farmer's Carry
• 6 Calorie Bike

WOD
Time Flies
On the 2:00 x 15 Sets:
[Sets 1-4-7-10-13]:
10 Strict Pull-ups
Bike in Remaining Time
[Sets 2-5-8-11-14]:
30 Sit-ups
Bike in Remaining Time
[Sets 3-6-9-12-15]:
100-Meter Farmer's Carry (50/35)'s
Bike in Remaining Time
[REPEAT FROM 10/16/25]

AGE GROUP
14-15, 55+: (35/25)'s & 7 strict pull-ups

COMPETITOR
On the 2:00 x 15 Sets:
[Sets 1-4-7-10-13]:
6 Ring Muscle-ups
Bike in Remaining Time
[Sets 2-5-8-11-14]:
20 GHD Sit-ups
Bike in Remaining Time
[Sets 3-6-9-12-15]:
20m (60') Handstand Walk
Bike in Remaining Time

STRATEGIES
You are going to want to pace the bike well throughout this piece to not burn out on the pull-ups, sit-ups, and farmer's carries. You want to be able to get on and off the bike with minimal transition time and get right to work on these movements.
Break the pull-ups early and never go to failure. Failed reps cost more time than a quick planned break or two.
Try to hook the grip the dumbbells during the farmer's carry to save your grip. Hold the dumbbells with your hands as far forward on the dumbbells as possible. This will place the dumbbell head against your thumb and help lock in your grip.

MODIFICATIONS
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-Ups
Kipping Pull-ups
Jumping Pull-ups with Controlled Descent Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)

SIT-UPS
Reduce Reps
Hollow Rocks
Tuck Crunches
Plank Shoulder Taps

FARMER’S CARRY
Reduce Loading/Distance
Sub Kettlebells or Plates
1:00 Farmer’s Carry March in Place
1:00 Farmer’s Carry Hold
16 Shuttle Runs (1 rep = 10m)
BIKE
Echo Bike
Row
Ski
Run
Treadmill/Runner Shuttle Runs (1 rep = 10m)

SUCCESSORY WORK
Killer Core
4 Rounds:
0:20 Hollow Rocks
0:10 Rest
Directly Into...
4 Rounds:
0:20 Fifer Scissors
https://youtube.com/shorts/zm6bDpX_8RY?si=oX2rTwRQ48zYAuXF

0:10 Rest

FRIDAY

WOD BRIEF - STIMULUS
In part 1, This is the fifth week of our 8-week Power strength cycle. This cycle improves absolute strength & explosive power through contrast training, in which a heavy lift is paired with an explosive movement. In Part 2, This short, sprint-style triplet hammers the posterior chain, chest, and lungs. Choose weights that allow you to complete both the bench press and deadlifts unbroken. The deadlifts and burpees together should take 1 minute or less per round. Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.

MOVEMENTS
• Intended Intensity: RPE 7-8
• Target Loading: Light-Moderate (45-55%)
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 6-10 Minutes

ATHLETE FOCUS
Contact and Explode
The depth drop to broad jump contrast today trains athletes to absorb force and immediately redirect it — the same reactive pattern that makes a fast, efficient power clean. Cue athletes to feel the connection between the drop and the pull: a quick, stiff ground contact loads the system, and a fast hip extension is what moves the bar. That same explosive intent carries into every deadlift in the workout — load the hips and drive the floor away.

WARMUP
• 1:00 Easy Machine or 200m Jog
• 0:20 Quad Pulls
• 0:20 Active Spidermans
• 0:20 Good Mornings
• 0:20 Single-Leg Glute Bridges
• 0:20 Downward + Upward Dogs
• 0:20 Jumping Jacks
• 0:20 Broad Jumps
• 0:20 Plank Up-Downs
• 0:20 Slow Burpees

POWER CLEAN PREP
5 Empty Bar Romanian Deadlifts
◦ hinge at the hips, bar stays close, flat back
5 Empty Bar Hang Power Cleans
◦ hips extend first, shrug and pull under, land in a partial squat with a strong front rack
5 Empty Bar Power Cleans (from the floor)
◦ "push the floor away to the knee, then hips through" — bar stays close the entire pull
• 3 Cued Reps + 2 Depth Drop to Broad Jumps
◦ explosive hip extension on the clean — carry that same intent into the broad jumps

STRENGTH
Power Cleans
• Today, we're contrasting heavy single power cleans with jumps to stimulate power development. BE EXPLOSIVE in your jumps. Moving with as much speed as you can is what stimulates the body to become more explosive.
• You can choose to build in weight (between the recommended percentages) over your working sets, or stay at the same weight across.
• Power Cleans: These should be performed as single reps (not touch-and-go). Take no longer than 10 seconds to reset between reps.
• Depth Drop to Broad Jump: Step off a low box, landing in an athletic stance. As soon as you land, immediately perform a broad jump for max distance. Reset between reps.

Building Sets:
◦ 5 Power Cleans at a Light Weight
◦ 5 Power Cleans at a Light-Moderate Weight
◦ 3 Power Cleans at a Moderate Weight
◦ Build to Starting Weight

Working Sets:
3 Sets:
5 Power Cleans (Singles)
- Rest 20 Seconds -
2 Depth Drop to Broad Jumps
• Aim for 75-80% of 1RM
• Rest 2-3 Minutes Between Sets

BURPEE PREP
0:20 Burpees
◦ chest to floor, fast push, full hip extension at the top
0:20 Lateral Line Hops
◦ stay light on the feet, quick ground contact, consistent height
6 Lateral Burpees Over Bar
◦ "chest to floor, fast push, two-foot takeoff over the bar" — smooth transition from burpee to jump

DUMBBELL BENCH PRESS PREP
• 6 DB Floor Press (light)
◦ elbows at 45 degrees, press straight up, full lockout at the top
• 6 DB Bench Press (workout load)
◦ "brace, row, press" — build tension before descent, strong lockout each rep

PRIMER
• 2 Rounds:
• 4 DB Bench Press
• 4 Lateral Burpees Over Bar
• 4 Deadlifts

WOD
Eight-Count
5 Rounds For Time:
6 Dumbbell Bench Press (50/35)'s
7 Lateral Burpees Over Bar
8 Deadlifts (225/155)

Time Cap: 12 minutes
AGE GROUP
45-54: (185/135) 14-15, 55+: (35/25)'s, (155/105) (70/47)

COMPETITOR
5 Rounds For Time:
6 Dumbbell Bench Press (70/50)'s
7 Lateral Burpees Over Bar
8 Deadlifts (275/185)

STRATEGIES
This is a short, fast piece, so push the pace from the start.
DB Bench Press: Aim to go unbroken every round. The reps are low enough that grinding through a couple of slow reps at the end will still be quicker than breaking.
Lateral Burpees Over Bar: Keep a steady, athletic cadence and stay low to the ground. There is no standard to stand up tall during your reps. Expect some chest fatigue in your burpee from the bench press before these.
Deadlifts: Keep a tight core, bracing well throughout your reps. We're aiming for unbroken sets, but one break is okay if you keep it quick. Your posterior chain will get a break on the bench press after these.

MODIFICATIONS
DUMBBELL BENCH PRESS
Reduce Loading/Reps
Sub Barbell (115/85)
Floor Press
12 Hand-Release, Weighted, or Deficit Push-ups

LATERAL BURPEES OVER BARBELL
Reduce Reps
Lateral Burpees With Step Over
Regular Burpees
Same Calorie Row, Ski, or Bike Erg
14 Air Squats

DEADLIFT
Reduce Loading/Reps
Sub Dumbbells or Kettlebells
Good Mornings
Barbell Sumo Deadlift
Kettlebell Sumo Deadlift

SUCCESSORY WORK
4 x 30m Sled Pushes
Load 1: Empty
Load 2: 50/30
Load 3: 90/50
Load 4: 120/80

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