We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
Click below to claim your free consultation and find out what we’re all about!
Monday - Friday05:30 to 17:30
Saturday09:00 to 12:00
We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
The longest running CrossFit gym in Columbus, GA. Owned and operated by locals from the Bi-City area.
General Warm-Up
2:00 Cardio Choice
-
:30 Jump Rope Practice (Easy Singles, Relaxed Elbows)
10 Deep Lunge Mountain Climbers
10 Bend and Bow
10/10 Single Leg Toe Touches
10 Knee Hug + Lunge and Twist
:20 Back Slaps
:30/:30 Banded Front Rack Stretch
-
2 Sets (Priming the Hinge and Front Rack):
10 Dual Kettlebell Deadlifts
50ft (15m) Dual Kettlebell Front Rack Carry
5 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
-
Specific Barbell Prep
w/light loads
1 Deadlift + 3 Deadlifts to 1" Off the Floor, focusing on pushing through the floor and making sure the back angle stays consistent and midline neutral.
-
2 Sets:
2 Floating Deadlifts @ Building Loads
50ft (15m) Dual Kettlebell Front Rack Carry
-
Work up to working loads here
Loading Notes:
Floating Deadlift: Standing on Riser, Stand to the Hip then move back to about 2-3in off the floor then back to the hip.
- Perform @ 60% of 1RM Deadlift @ 31x1 Tempo
Dual Kettlebell Front Rack Carry: Perform @ challenging unbroken loads. Be sure to reinforce quality technique and form on the Dual Kettlebell Clean to the Front Rack
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Score = Total Reps (Squat Cleans + Double Unders + Max Power Cleans)
Barbell: 135/95lb (61/43kg)
Goal: ~7 Power Cleans per set
Stimulus: Barbell Cycling Sprint
RPE: 7.5/10
Primary Objective: Reach the max power cleans in every one of the four windows.
Secondary Objective: Repeat the same power clean number across all four sets.
Level 2:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
90 Single Unders
Max Hang Power Cleans
Rest :30 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 95/65lb, 43/30kg
Competitor:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel:
For Reps
4 Sets
1:30 AMRAP
5 Dual Dumbbell Squat Cleans
60 Double Unders or 90 Single Unders
Max Dual Dumbbell Power Cleans
Rest :30 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by one set if bars or rope space is tight; one group works while the other resets the rope lane.
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
For Quality:
3 Sets:
8-10 Reverse Nordic Curls
50ft (15m) Reverse Sled Drag, moderate load @ smooth and controlled pace
50ft (15m) Sled Push, moderate load @ smooth and controlled pace
General Warm-Up
2:00 Cardio Choice
-
:30 Jump Rope Practice (Easy Singles, Relaxed Elbows)
10 Deep Lunge Mountain Climbers
10 Bend and Bow
10/10 Single Leg Toe Touches
10 Knee Hug + Lunge and Twist
:20 Back Slaps
:30/:30 Banded Front Rack Stretch
-
2 Sets (Priming the Hinge and Front Rack):
10 Dual Kettlebell Deadlifts
50ft (15m) Dual Kettlebell Front Rack Carry
5 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
-
Specific Barbell Prep
w/light loads
1 Deadlift + 3 Deadlifts to 1" Off the Floor, focusing on pushing through the floor and making sure the back angle stays consistent and midline neutral.
-
2 Sets:
2 Floating Deadlifts @ Building Loads
50ft (15m) Dual Kettlebell Front Rack Carry
-
Work up to working loads here
Loading Notes:
Floating Deadlift: Standing on Riser, Stand to the Hip then move back to about 2-3in off the floor then back to the hip.
- Perform @ 60% of 1RM Deadlift @ 31x1 Tempo
Dual Kettlebell Front Rack Carry: Perform @ challenging unbroken loads. Be sure to reinforce quality technique and form on the Dual Kettlebell Clean to the Front Rack
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Score = Total Reps (Squat Cleans + Double Unders + Max Power Cleans)
Barbell: 135/95lb (61/43kg)
Goal: ~7 Power Cleans per set
Stimulus: Barbell Cycling Sprint
RPE: 7.5/10
Primary Objective: Reach the max power cleans in every one of the four windows.
Secondary Objective: Repeat the same power clean number across all four sets.
Level 2:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
90 Single Unders
Max Hang Power Cleans
Rest :30 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 95/65lb, 43/30kg
Competitor:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel:
For Reps
4 Sets
1:30 AMRAP
5 Dual Dumbbell Squat Cleans
60 Double Unders or 90 Single Unders
Max Dual Dumbbell Power Cleans
Rest :30 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by one set if bars or rope space is tight; one group works while the other resets the rope lane.
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
For Quality:
3 Sets:
8-10 Reverse Nordic Curls
50ft (15m) Reverse Sled Drag, moderate load @ smooth and controlled pace
50ft (15m) Sled Push, moderate load @ smooth and controlled pace
General Warm-Up
2:00 Cardio Choice
-
:30 Jump Rope Practice (Easy Singles, Relaxed Elbows)
10 Deep Lunge Mountain Climbers
10 Bend and Bow
10/10 Single Leg Toe Touches
10 Knee Hug + Lunge and Twist
:20 Back Slaps
:30/:30 Banded Front Rack Stretch
-
2 Sets (Priming the Hinge and Front Rack):
10 Dual Kettlebell Deadlifts
50ft (15m) Dual Kettlebell Front Rack Carry
5 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
-
Specific Barbell Prep
w/light loads
1 Deadlift + 3 Deadlifts to 1" Off the Floor, focusing on pushing through the floor and making sure the back angle stays consistent and midline neutral.
-
2 Sets:
2 Floating Deadlifts @ Building Loads
50ft (15m) Dual Kettlebell Front Rack Carry
-
Work up to working loads here
Loading Notes:
Floating Deadlift: Standing on Riser, Stand to the Hip then move back to about 2-3in off the floor then back to the hip.
- Perform @ 60% of 1RM Deadlift @ 31x1 Tempo
Dual Kettlebell Front Rack Carry: Perform @ challenging unbroken loads. Be sure to reinforce quality technique and form on the Dual Kettlebell Clean to the Front Rack
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Score = Total Reps (Squat Cleans + Double Unders + Max Power Cleans)
Barbell: 135/95lb (61/43kg)
Goal: ~7 Power Cleans per set
Stimulus: Barbell Cycling Sprint
RPE: 7.5/10
Primary Objective: Reach the max power cleans in every one of the four windows.
Secondary Objective: Repeat the same power clean number across all four sets.
Level 2:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
90 Single Unders
Max Hang Power Cleans
Rest :30 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 95/65lb, 43/30kg
Competitor:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel:
For Reps
4 Sets
1:30 AMRAP
5 Dual Dumbbell Squat Cleans
60 Double Unders or 90 Single Unders
Max Dual Dumbbell Power Cleans
Rest :30 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by one set if bars or rope space is tight; one group works while the other resets the rope lane.
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
For Quality:
3 Sets:
8-10 Reverse Nordic Curls
50ft (15m) Reverse Sled Drag, moderate load @ smooth and controlled pace
50ft (15m) Sled Push, moderate load @ smooth and controlled pace
General Warm-Up
2:00 Cardio Choice
-
:30 Jump Rope Practice (Easy Singles, Relaxed Elbows)
10 Deep Lunge Mountain Climbers
10 Bend and Bow
10/10 Single Leg Toe Touches
10 Knee Hug + Lunge and Twist
:20 Back Slaps
:30/:30 Banded Front Rack Stretch
-
2 Sets (Priming the Hinge and Front Rack):
10 Dual Kettlebell Deadlifts
50ft (15m) Dual Kettlebell Front Rack Carry
5 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
-
Specific Barbell Prep
w/light loads
1 Deadlift + 3 Deadlifts to 1" Off the Floor, focusing on pushing through the floor and making sure the back angle stays consistent and midline neutral.
-
2 Sets:
2 Floating Deadlifts @ Building Loads
50ft (15m) Dual Kettlebell Front Rack Carry
-
Work up to working loads here
Loading Notes:
Floating Deadlift: Standing on Riser, Stand to the Hip then move back to about 2-3in off the floor then back to the hip.
- Perform @ 60% of 1RM Deadlift @ 31x1 Tempo
Dual Kettlebell Front Rack Carry: Perform @ challenging unbroken loads. Be sure to reinforce quality technique and form on the Dual Kettlebell Clean to the Front Rack
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Score = Total Reps (Squat Cleans + Double Unders + Max Power Cleans)
Barbell: 135/95lb (61/43kg)
Goal: ~7 Power Cleans per set
Stimulus: Barbell Cycling Sprint
RPE: 7.5/10
Primary Objective: Reach the max power cleans in every one of the four windows.
Secondary Objective: Repeat the same power clean number across all four sets.
Level 2:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
90 Single Unders
Max Hang Power Cleans
Rest :30 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 95/65lb, 43/30kg
Competitor:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel:
For Reps
4 Sets
1:30 AMRAP
5 Dual Dumbbell Squat Cleans
60 Double Unders or 90 Single Unders
Max Dual Dumbbell Power Cleans
Rest :30 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by one set if bars or rope space is tight; one group works while the other resets the rope lane.
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
For Quality:
3 Sets:
8-10 Reverse Nordic Curls
50ft (15m) Reverse Sled Drag, moderate load @ smooth and controlled pace
50ft (15m) Sled Push, moderate load @ smooth and controlled pace
General Warm-Up
2:00 Cardio Choice
-
:30 Jump Rope Practice (Easy Singles, Relaxed Elbows)
10 Deep Lunge Mountain Climbers
10 Bend and Bow
10/10 Single Leg Toe Touches
10 Knee Hug + Lunge and Twist
:20 Back Slaps
:30/:30 Banded Front Rack Stretch
-
2 Sets (Priming the Hinge and Front Rack):
10 Dual Kettlebell Deadlifts
50ft (15m) Dual Kettlebell Front Rack Carry
5 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
-
Specific Barbell Prep
w/light loads
1 Deadlift + 3 Deadlifts to 1" Off the Floor, focusing on pushing through the floor and making sure the back angle stays consistent and midline neutral.
-
2 Sets:
2 Floating Deadlifts @ Building Loads
50ft (15m) Dual Kettlebell Front Rack Carry
-
Work up to working loads here
Loading Notes:
Floating Deadlift: Standing on Riser, Stand to the Hip then move back to about 2-3in off the floor then back to the hip.
- Perform @ 60% of 1RM Deadlift @ 31x1 Tempo
Dual Kettlebell Front Rack Carry: Perform @ challenging unbroken loads. Be sure to reinforce quality technique and form on the Dual Kettlebell Clean to the Front Rack
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Score = Total Reps (Squat Cleans + Double Unders + Max Power Cleans)
Barbell: 135/95lb (61/43kg)
Goal: ~7 Power Cleans per set
Stimulus: Barbell Cycling Sprint
RPE: 7.5/10
Primary Objective: Reach the max power cleans in every one of the four windows.
Secondary Objective: Repeat the same power clean number across all four sets.
Level 2:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
90 Single Unders
Max Hang Power Cleans
Rest :30 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 95/65lb, 43/30kg
Competitor:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel:
For Reps
4 Sets
1:30 AMRAP
5 Dual Dumbbell Squat Cleans
60 Double Unders or 90 Single Unders
Max Dual Dumbbell Power Cleans
Rest :30 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by one set if bars or rope space is tight; one group works while the other resets the rope lane.
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
For Quality:
3 Sets:
8-10 Reverse Nordic Curls
50ft (15m) Reverse Sled Drag, moderate load @ smooth and controlled pace
50ft (15m) Sled Push, moderate load @ smooth and controlled pace
General Warm-Up
2:00 Cardio Choice
-
:30 Jump Rope Practice (Easy Singles, Relaxed Elbows)
10 Deep Lunge Mountain Climbers
10 Bend and Bow
10/10 Single Leg Toe Touches
10 Knee Hug + Lunge and Twist
:20 Back Slaps
:30/:30 Banded Front Rack Stretch
-
2 Sets (Priming the Hinge and Front Rack):
10 Dual Kettlebell Deadlifts
50ft (15m) Dual Kettlebell Front Rack Carry
5 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
-
Specific Barbell Prep
w/light loads
1 Deadlift + 3 Deadlifts to 1" Off the Floor, focusing on pushing through the floor and making sure the back angle stays consistent and midline neutral.
-
2 Sets:
2 Floating Deadlifts @ Building Loads
50ft (15m) Dual Kettlebell Front Rack Carry
-
Work up to working loads here
Loading Notes:
Floating Deadlift: Standing on Riser, Stand to the Hip then move back to about 2-3in off the floor then back to the hip.
- Perform @ 60% of 1RM Deadlift @ 31x1 Tempo
Dual Kettlebell Front Rack Carry: Perform @ challenging unbroken loads. Be sure to reinforce quality technique and form on the Dual Kettlebell Clean to the Front Rack
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Score = Total Reps (Squat Cleans + Double Unders + Max Power Cleans)
Barbell: 135/95lb (61/43kg)
Goal: ~7 Power Cleans per set
Stimulus: Barbell Cycling Sprint
RPE: 7.5/10
Primary Objective: Reach the max power cleans in every one of the four windows.
Secondary Objective: Repeat the same power clean number across all four sets.
Level 2:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
90 Single Unders
Max Hang Power Cleans
Rest :30 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 95/65lb, 43/30kg
Competitor:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel:
For Reps
4 Sets
1:30 AMRAP
5 Dual Dumbbell Squat Cleans
60 Double Unders or 90 Single Unders
Max Dual Dumbbell Power Cleans
Rest :30 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by one set if bars or rope space is tight; one group works while the other resets the rope lane.
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
For Quality:
3 Sets:
8-10 Reverse Nordic Curls
50ft (15m) Reverse Sled Drag, moderate load @ smooth and controlled pace
50ft (15m) Sled Push, moderate load @ smooth and controlled pace
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
-
2 Sets (Priming the Midline and Pulling Positions):
8 Scapular Pull-Ups
10 Hollow Rocks
10 Arch Rocks
:20 Extended Plank Reverse Bridge
-
Specific Prep
2 Sets:
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (long body, drive the shoulders through the bar)
5 Ring Rows
:15 Ring Support Hold (locked elbows, rings turned out)
5/5 Single Arm DB Hang Snatch @ Warm-Up Load (punch through, do not press the finish)
-
Then jump into Ring and Bar Muscle-Up progressions and skill practice.
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Bar Muscle-Ups
-Directly Into-
Max Ring Muscle-Ups
Score = Total Reps Completed (2 Sets / Sum Total)
Dumbbell: 50/35lb (22.5/15kg)
Goal: 112+ Reps on the 7:00 AMRAP, plus 15+ total muscle-ups between bar and ring
Stimulus: Grip Endurance / Gymnastics Density
RPE: 9/10
Primary Objective: Keep the dumbbell hang snatches unbroken and the toes to bar in sets of 4 or more.
Secondary Objective: Finish the 10 bar muscle-ups inside 1:30 to leave 1:30 for max ring muscle-ups.
Level 2:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Chest to Bar Pull-Ups
-Directly Into-
Max Bar Muscle-Ups
Dumbbell: 35/25lb (15/12kg)
Level 1:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Hanging Knee Raises
-Rest 2:00-
9:00-12:00, AMRAP
10 Banded Strict Pull-Ups
-Directly Into-
Max Ring Rows
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Chest to Bar Pull-Ups
-Directly Into-
Max Muscle-Ups (Can be bar or ring)
Dumbbell: 30/20lb, 14/9kg
Competitor:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Bar Muscle-Ups
-Directly Into-
Max Ring Muscle-Ups
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... V-Ups
-Rest 2:00-
9:00-12:00, AMRAP
20/15 Strict Pull-Ups
-Directly Into-
Max Strict Dips in Remaining Time
Dumbbell: 50/35lb (22.5/15kg)
Big Class Notes:
We can run in heats to separate out the class a bit for Ring Space if that is limited. The goal would be to run on a 3:00 delay to allow for more space on the rig at specific times.
For Quality:
2 Sets:
:45/side Hip Flexor Stretch with Posterior Tilt
:45/side Banded Lat Stretch or Doorframe Lat Stretch
6/side Thread the Needle Stretch Thoracic Rotation (3 sec hold each side)
1:00 Wall Figure 4 Stretch / side
Intent: Restore hip flexor length and decompress the lat and thoracic spine after repeated overhead and hip flexion demands across a long chipper.
For Quality:
3 Sets:
10-12 Dumbbell Bench Press, moderate
15 Barbell Hip Thrust, moderate
10-12 Ring Hamstring Curls
10/10 Tall Kneeling Paloff Press
:20/:20 Star Plank
Choice on Load
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
-
2 Sets (Priming the Midline and Pulling Positions):
8 Scapular Pull-Ups
10 Hollow Rocks
10 Arch Rocks
:20 Extended Plank Reverse Bridge
-
Specific Prep
2 Sets:
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (long body, drive the shoulders through the bar)
5 Ring Rows
:15 Ring Support Hold (locked elbows, rings turned out)
5/5 Single Arm DB Hang Snatch @ Warm-Up Load (punch through, do not press the finish)
-
Then jump into Ring and Bar Muscle-Up progressions and skill practice.
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Bar Muscle-Ups
-Directly Into-
Max Ring Muscle-Ups
Score = Total Reps Completed (2 Sets / Sum Total)
Dumbbell: 50/35lb (22.5/15kg)
Goal: 112+ Reps on the 7:00 AMRAP, plus 15+ total muscle-ups between bar and ring
Stimulus: Grip Endurance / Gymnastics Density
RPE: 9/10
Primary Objective: Keep the dumbbell hang snatches unbroken and the toes to bar in sets of 4 or more.
Secondary Objective: Finish the 10 bar muscle-ups inside 1:30 to leave 1:30 for max ring muscle-ups.
Level 2:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Chest to Bar Pull-Ups
-Directly Into-
Max Bar Muscle-Ups
Dumbbell: 35/25lb (15/12kg)
Level 1:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Hanging Knee Raises
-Rest 2:00-
9:00-12:00, AMRAP
10 Banded Strict Pull-Ups
-Directly Into-
Max Ring Rows
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Chest to Bar Pull-Ups
-Directly Into-
Max Muscle-Ups (Can be bar or ring)
Dumbbell: 30/20lb, 14/9kg
Competitor:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Bar Muscle-Ups
-Directly Into-
Max Ring Muscle-Ups
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... V-Ups
-Rest 2:00-
9:00-12:00, AMRAP
20/15 Strict Pull-Ups
-Directly Into-
Max Strict Dips in Remaining Time
Dumbbell: 50/35lb (22.5/15kg)
Big Class Notes:
We can run in heats to separate out the class a bit for Ring Space if that is limited. The goal would be to run on a 3:00 delay to allow for more space on the rig at specific times.
For Quality:
2 Sets:
:45/side Hip Flexor Stretch with Posterior Tilt
:45/side Banded Lat Stretch or Doorframe Lat Stretch
6/side Thread the Needle Stretch Thoracic Rotation (3 sec hold each side)
1:00 Wall Figure 4 Stretch / side
Intent: Restore hip flexor length and decompress the lat and thoracic spine after repeated overhead and hip flexion demands across a long chipper.
For Quality:
3 Sets:
10-12 Dumbbell Bench Press, moderate
15 Barbell Hip Thrust, moderate
10-12 Ring Hamstring Curls
10/10 Tall Kneeling Paloff Press
:20/:20 Star Plank
Choice on Load
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
-
2 Sets (Priming the Midline and Pulling Positions):
8 Scapular Pull-Ups
10 Hollow Rocks
10 Arch Rocks
:20 Extended Plank Reverse Bridge
-
Specific Prep
2 Sets:
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (long body, drive the shoulders through the bar)
5 Ring Rows
:15 Ring Support Hold (locked elbows, rings turned out)
5/5 Single Arm DB Hang Snatch @ Warm-Up Load (punch through, do not press the finish)
-
Then jump into Ring and Bar Muscle-Up progressions and skill practice.
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Bar Muscle-Ups
-Directly Into-
Max Ring Muscle-Ups
Score = Total Reps Completed (2 Sets / Sum Total)
Dumbbell: 50/35lb (22.5/15kg)
Goal: 112+ Reps on the 7:00 AMRAP, plus 15+ total muscle-ups between bar and ring
Stimulus: Grip Endurance / Gymnastics Density
RPE: 9/10
Primary Objective: Keep the dumbbell hang snatches unbroken and the toes to bar in sets of 4 or more.
Secondary Objective: Finish the 10 bar muscle-ups inside 1:30 to leave 1:30 for max ring muscle-ups.
Level 2:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Chest to Bar Pull-Ups
-Directly Into-
Max Bar Muscle-Ups
Dumbbell: 35/25lb (15/12kg)
Level 1:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Hanging Knee Raises
-Rest 2:00-
9:00-12:00, AMRAP
10 Banded Strict Pull-Ups
-Directly Into-
Max Ring Rows
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Chest to Bar Pull-Ups
-Directly Into-
Max Muscle-Ups (Can be bar or ring)
Dumbbell: 30/20lb, 14/9kg
Competitor:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Bar Muscle-Ups
-Directly Into-
Max Ring Muscle-Ups
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... V-Ups
-Rest 2:00-
9:00-12:00, AMRAP
20/15 Strict Pull-Ups
-Directly Into-
Max Strict Dips in Remaining Time
Dumbbell: 50/35lb (22.5/15kg)
Big Class Notes:
We can run in heats to separate out the class a bit for Ring Space if that is limited. The goal would be to run on a 3:00 delay to allow for more space on the rig at specific times.
For Quality:
2 Sets:
:45/side Hip Flexor Stretch with Posterior Tilt
:45/side Banded Lat Stretch or Doorframe Lat Stretch
6/side Thread the Needle Stretch Thoracic Rotation (3 sec hold each side)
1:00 Wall Figure 4 Stretch / side
Intent: Restore hip flexor length and decompress the lat and thoracic spine after repeated overhead and hip flexion demands across a long chipper.
For Quality:
3 Sets:
10-12 Dumbbell Bench Press, moderate
15 Barbell Hip Thrust, moderate
10-12 Ring Hamstring Curls
10/10 Tall Kneeling Paloff Press
:20/:20 Star Plank
Choice on Load
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
-
2 Sets (Priming the Midline and Pulling Positions):
8 Scapular Pull-Ups
10 Hollow Rocks
10 Arch Rocks
:20 Extended Plank Reverse Bridge
-
Specific Prep
2 Sets:
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (long body, drive the shoulders through the bar)
5 Ring Rows
:15 Ring Support Hold (locked elbows, rings turned out)
5/5 Single Arm DB Hang Snatch @ Warm-Up Load (punch through, do not press the finish)
-
Then jump into Ring and Bar Muscle-Up progressions and skill practice.
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Bar Muscle-Ups
-Directly Into-
Max Ring Muscle-Ups
Score = Total Reps Completed (2 Sets / Sum Total)
Dumbbell: 50/35lb (22.5/15kg)
Goal: 112+ Reps on the 7:00 AMRAP, plus 15+ total muscle-ups between bar and ring
Stimulus: Grip Endurance / Gymnastics Density
RPE: 9/10
Primary Objective: Keep the dumbbell hang snatches unbroken and the toes to bar in sets of 4 or more.
Secondary Objective: Finish the 10 bar muscle-ups inside 1:30 to leave 1:30 for max ring muscle-ups.
Level 2:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Chest to Bar Pull-Ups
-Directly Into-
Max Bar Muscle-Ups
Dumbbell: 35/25lb (15/12kg)
Level 1:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Hanging Knee Raises
-Rest 2:00-
9:00-12:00, AMRAP
10 Banded Strict Pull-Ups
-Directly Into-
Max Ring Rows
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Chest to Bar Pull-Ups
-Directly Into-
Max Muscle-Ups (Can be bar or ring)
Dumbbell: 30/20lb, 14/9kg
Competitor:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Bar Muscle-Ups
-Directly Into-
Max Ring Muscle-Ups
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... V-Ups
-Rest 2:00-
9:00-12:00, AMRAP
20/15 Strict Pull-Ups
-Directly Into-
Max Strict Dips in Remaining Time
Dumbbell: 50/35lb (22.5/15kg)
Big Class Notes:
We can run in heats to separate out the class a bit for Ring Space if that is limited. The goal would be to run on a 3:00 delay to allow for more space on the rig at specific times.
For Quality:
2 Sets:
:45/side Hip Flexor Stretch with Posterior Tilt
:45/side Banded Lat Stretch or Doorframe Lat Stretch
6/side Thread the Needle Stretch Thoracic Rotation (3 sec hold each side)
1:00 Wall Figure 4 Stretch / side
Intent: Restore hip flexor length and decompress the lat and thoracic spine after repeated overhead and hip flexion demands across a long chipper.
For Quality:
3 Sets:
10-12 Dumbbell Bench Press, moderate
15 Barbell Hip Thrust, moderate
10-12 Ring Hamstring Curls
10/10 Tall Kneeling Paloff Press
:20/:20 Star Plank
Choice on Load
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
-
2 Sets (Priming the Midline and Pulling Positions):
8 Scapular Pull-Ups
10 Hollow Rocks
10 Arch Rocks
:20 Extended Plank Reverse Bridge
-
Specific Prep
2 Sets:
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (long body, drive the shoulders through the bar)
5 Ring Rows
:15 Ring Support Hold (locked elbows, rings turned out)
5/5 Single Arm DB Hang Snatch @ Warm-Up Load (punch through, do not press the finish)
-
Then jump into Ring and Bar Muscle-Up progressions and skill practice.
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Bar Muscle-Ups
-Directly Into-
Max Ring Muscle-Ups
Score = Total Reps Completed (2 Sets / Sum Total)
Dumbbell: 50/35lb (22.5/15kg)
Goal: 112+ Reps on the 7:00 AMRAP, plus 15+ total muscle-ups between bar and ring
Stimulus: Grip Endurance / Gymnastics Density
RPE: 9/10
Primary Objective: Keep the dumbbell hang snatches unbroken and the toes to bar in sets of 4 or more.
Secondary Objective: Finish the 10 bar muscle-ups inside 1:30 to leave 1:30 for max ring muscle-ups.
Level 2:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Chest to Bar Pull-Ups
-Directly Into-
Max Bar Muscle-Ups
Dumbbell: 35/25lb (15/12kg)
Level 1:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Hanging Knee Raises
-Rest 2:00-
9:00-12:00, AMRAP
10 Banded Strict Pull-Ups
-Directly Into-
Max Ring Rows
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Chest to Bar Pull-Ups
-Directly Into-
Max Muscle-Ups (Can be bar or ring)
Dumbbell: 30/20lb, 14/9kg
Competitor:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Bar Muscle-Ups
-Directly Into-
Max Ring Muscle-Ups
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... V-Ups
-Rest 2:00-
9:00-12:00, AMRAP
20/15 Strict Pull-Ups
-Directly Into-
Max Strict Dips in Remaining Time
Dumbbell: 50/35lb (22.5/15kg)
Big Class Notes:
We can run in heats to separate out the class a bit for Ring Space if that is limited. The goal would be to run on a 3:00 delay to allow for more space on the rig at specific times.
For Quality:
2 Sets:
:45/side Hip Flexor Stretch with Posterior Tilt
:45/side Banded Lat Stretch or Doorframe Lat Stretch
6/side Thread the Needle Stretch Thoracic Rotation (3 sec hold each side)
1:00 Wall Figure 4 Stretch / side
Intent: Restore hip flexor length and decompress the lat and thoracic spine after repeated overhead and hip flexion demands across a long chipper.
For Quality:
3 Sets:
10-12 Dumbbell Bench Press, moderate
15 Barbell Hip Thrust, moderate
10-12 Ring Hamstring Curls
10/10 Tall Kneeling Paloff Press
:20/:20 Star Plank
Choice on Load
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
-
2 Sets (Priming the Midline and Pulling Positions):
8 Scapular Pull-Ups
10 Hollow Rocks
10 Arch Rocks
:20 Extended Plank Reverse Bridge
-
Specific Prep
2 Sets:
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (long body, drive the shoulders through the bar)
5 Ring Rows
:15 Ring Support Hold (locked elbows, rings turned out)
5/5 Single Arm DB Hang Snatch @ Warm-Up Load (punch through, do not press the finish)
-
Then jump into Ring and Bar Muscle-Up progressions and skill practice.
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Bar Muscle-Ups
-Directly Into-
Max Ring Muscle-Ups
Score = Total Reps Completed (2 Sets / Sum Total)
Dumbbell: 50/35lb (22.5/15kg)
Goal: 112+ Reps on the 7:00 AMRAP, plus 15+ total muscle-ups between bar and ring
Stimulus: Grip Endurance / Gymnastics Density
RPE: 9/10
Primary Objective: Keep the dumbbell hang snatches unbroken and the toes to bar in sets of 4 or more.
Secondary Objective: Finish the 10 bar muscle-ups inside 1:30 to leave 1:30 for max ring muscle-ups.
Level 2:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Chest to Bar Pull-Ups
-Directly Into-
Max Bar Muscle-Ups
Dumbbell: 35/25lb (15/12kg)
Level 1:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Hanging Knee Raises
-Rest 2:00-
9:00-12:00, AMRAP
10 Banded Strict Pull-Ups
-Directly Into-
Max Ring Rows
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Chest to Bar Pull-Ups
-Directly Into-
Max Muscle-Ups (Can be bar or ring)
Dumbbell: 30/20lb, 14/9kg
Competitor:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Bar Muscle-Ups
-Directly Into-
Max Ring Muscle-Ups
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... V-Ups
-Rest 2:00-
9:00-12:00, AMRAP
20/15 Strict Pull-Ups
-Directly Into-
Max Strict Dips in Remaining Time
Dumbbell: 50/35lb (22.5/15kg)
Big Class Notes:
We can run in heats to separate out the class a bit for Ring Space if that is limited. The goal would be to run on a 3:00 delay to allow for more space on the rig at specific times.
For Quality:
2 Sets:
:45/side Hip Flexor Stretch with Posterior Tilt
:45/side Banded Lat Stretch or Doorframe Lat Stretch
6/side Thread the Needle Stretch Thoracic Rotation (3 sec hold each side)
1:00 Wall Figure 4 Stretch / side
Intent: Restore hip flexor length and decompress the lat and thoracic spine after repeated overhead and hip flexion demands across a long chipper.
For Quality:
3 Sets:
10-12 Dumbbell Bench Press, moderate
15 Barbell Hip Thrust, moderate
10-12 Ring Hamstring Curls
10/10 Tall Kneeling Paloff Press
:20/:20 Star Plank
Choice on Load
