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and knowledge unsurpassed in the industry. Get to know us.
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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
10 Alternating Scorpions
:20/:20 Samson Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
2 x
10 Goblet Cossack Squats
8/8 Single Arm Dumbbell Deadlift
6/6 Single Arm Dumbbell Hang Snatch
6/6 Single Arm Dumbbell Strict Press
Barbell Primer
5 Strict Press (Empty Barbell)
5 Strict Press (Light)
4 Strict Press (Moderate)
3 Strict Press (Starting Loads)
--
This is a strict overhead pressing loading progression. The first set starts at the 3x10 test max, so it should feel challenging, but definitely doable. Athletes build meaningfully across all four sets, and the final set should represent a true heavy 4 for the day.
For Time
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Score = Sum Total Time (time accumulated across all 3 working sets)
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 70/50lb (32/22.5kg)
Goals: Approximately 2:00 per set, completing each round well inside the 5:00 window
Stimulus: Sprint Intervals / High Intensity Triplet
RPE: 9/10
Primary Objective: Sprint every shuttle run with full intent, and unbroken reps on Wall Balls and Dumbbell Snatch.
Secondary Objective: Hold the wall balls and dumbbell snatches unbroken across all three sets, using the built-in rest between sets to fully recover before the next sprint begins.
Level 2:
Every 5:00 x 3 Sets
3 Shuttle Runs
18 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Level 1:
Every 5:00 x 3 Sets
2 Shuttle Runs
16 Wall Balls
6 Alternating Hang Dumbbell Snatches
2 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), Choice target
Dumbbell: 35/25lb (16/12kg)
Masters 55+:
Every 5:00 x 3 Sets
3 Shuttle Runs
16 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Competitor:
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
6 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 12/11ft target
Dumbbell: 100/70lb, (45/32kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
3 x 50ft (15m) Shuttle Run or 200m Run
20 Wall Balls or 20 Light Dumbbell Thrusters
8 Alternating Dumbbell Snatches (Heavy)
3 x 50ft (15m) Shuttle Run or 200m Run
Big Class Option:
For Shuttle Run Space and / or Wall Space, start athletes on a 1:00 Delay to run heats.
For Quality:
3 Sets
Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)
:30 Shoulder Extension Stretch
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpions
:20/:20 Samson Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
2 x
10 Goblet Cossack Squats
8/8 Single Arm Dumbbell Deadlift
6/6 Single Arm Dumbbell Hang Snatch
6/6 Single Arm Dumbbell Strict Press
Barbell Primer
5 Strict Press (Empty Barbell)
5 Strict Press (Light)
4 Strict Press (Moderate)
3 Strict Press (Starting Loads)
--
This is a strict overhead pressing loading progression. The first set starts at the 3x10 test max, so it should feel challenging, but definitely doable. Athletes build meaningfully across all four sets, and the final set should represent a true heavy 4 for the day.
For Time
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Score = Sum Total Time (time accumulated across all 3 working sets)
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 70/50lb (32/22.5kg)
Goals: Approximately 2:00 per set, completing each round well inside the 5:00 window
Stimulus: Sprint Intervals / High Intensity Triplet
RPE: 9/10
Primary Objective: Sprint every shuttle run with full intent, and unbroken reps on Wall Balls and Dumbbell Snatch.
Secondary Objective: Hold the wall balls and dumbbell snatches unbroken across all three sets, using the built-in rest between sets to fully recover before the next sprint begins.
Level 2:
Every 5:00 x 3 Sets
3 Shuttle Runs
18 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Level 1:
Every 5:00 x 3 Sets
2 Shuttle Runs
16 Wall Balls
6 Alternating Hang Dumbbell Snatches
2 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), Choice target
Dumbbell: 35/25lb (16/12kg)
Masters 55+:
Every 5:00 x 3 Sets
3 Shuttle Runs
16 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Competitor:
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
6 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 12/11ft target
Dumbbell: 100/70lb, (45/32kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
3 x 50ft (15m) Shuttle Run or 200m Run
20 Wall Balls or 20 Light Dumbbell Thrusters
8 Alternating Dumbbell Snatches (Heavy)
3 x 50ft (15m) Shuttle Run or 200m Run
Big Class Option:
For Shuttle Run Space and / or Wall Space, start athletes on a 1:00 Delay to run heats.
For Quality:
3 Sets
Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)
:30 Shoulder Extension Stretch
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpions
:20/:20 Samson Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
2 x
10 Goblet Cossack Squats
8/8 Single Arm Dumbbell Deadlift
6/6 Single Arm Dumbbell Hang Snatch
6/6 Single Arm Dumbbell Strict Press
Barbell Primer
5 Strict Press (Empty Barbell)
5 Strict Press (Light)
4 Strict Press (Moderate)
3 Strict Press (Starting Loads)
--
This is a strict overhead pressing loading progression. The first set starts at the 3x10 test max, so it should feel challenging, but definitely doable. Athletes build meaningfully across all four sets, and the final set should represent a true heavy 4 for the day.
For Time
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Score = Sum Total Time (time accumulated across all 3 working sets)
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 70/50lb (32/22.5kg)
Goals: Approximately 2:00 per set, completing each round well inside the 5:00 window
Stimulus: Sprint Intervals / High Intensity Triplet
RPE: 9/10
Primary Objective: Sprint every shuttle run with full intent, and unbroken reps on Wall Balls and Dumbbell Snatch.
Secondary Objective: Hold the wall balls and dumbbell snatches unbroken across all three sets, using the built-in rest between sets to fully recover before the next sprint begins.
Level 2:
Every 5:00 x 3 Sets
3 Shuttle Runs
18 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Level 1:
Every 5:00 x 3 Sets
2 Shuttle Runs
16 Wall Balls
6 Alternating Hang Dumbbell Snatches
2 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), Choice target
Dumbbell: 35/25lb (16/12kg)
Masters 55+:
Every 5:00 x 3 Sets
3 Shuttle Runs
16 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Competitor:
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
6 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 12/11ft target
Dumbbell: 100/70lb, (45/32kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
3 x 50ft (15m) Shuttle Run or 200m Run
20 Wall Balls or 20 Light Dumbbell Thrusters
8 Alternating Dumbbell Snatches (Heavy)
3 x 50ft (15m) Shuttle Run or 200m Run
Big Class Option:
For Shuttle Run Space and / or Wall Space, start athletes on a 1:00 Delay to run heats.
For Quality:
3 Sets
Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)
:30 Shoulder Extension Stretch
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpions
:20/:20 Samson Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
2 x
10 Goblet Cossack Squats
8/8 Single Arm Dumbbell Deadlift
6/6 Single Arm Dumbbell Hang Snatch
6/6 Single Arm Dumbbell Strict Press
Barbell Primer
5 Strict Press (Empty Barbell)
5 Strict Press (Light)
4 Strict Press (Moderate)
3 Strict Press (Starting Loads)
--
This is a strict overhead pressing loading progression. The first set starts at the 3x10 test max, so it should feel challenging, but definitely doable. Athletes build meaningfully across all four sets, and the final set should represent a true heavy 4 for the day.
For Time
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Score = Sum Total Time (time accumulated across all 3 working sets)
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 70/50lb (32/22.5kg)
Goals: Approximately 2:00 per set, completing each round well inside the 5:00 window
Stimulus: Sprint Intervals / High Intensity Triplet
RPE: 9/10
Primary Objective: Sprint every shuttle run with full intent, and unbroken reps on Wall Balls and Dumbbell Snatch.
Secondary Objective: Hold the wall balls and dumbbell snatches unbroken across all three sets, using the built-in rest between sets to fully recover before the next sprint begins.
Level 2:
Every 5:00 x 3 Sets
3 Shuttle Runs
18 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Level 1:
Every 5:00 x 3 Sets
2 Shuttle Runs
16 Wall Balls
6 Alternating Hang Dumbbell Snatches
2 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), Choice target
Dumbbell: 35/25lb (16/12kg)
Masters 55+:
Every 5:00 x 3 Sets
3 Shuttle Runs
16 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Competitor:
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
6 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 12/11ft target
Dumbbell: 100/70lb, (45/32kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
3 x 50ft (15m) Shuttle Run or 200m Run
20 Wall Balls or 20 Light Dumbbell Thrusters
8 Alternating Dumbbell Snatches (Heavy)
3 x 50ft (15m) Shuttle Run or 200m Run
Big Class Option:
For Shuttle Run Space and / or Wall Space, start athletes on a 1:00 Delay to run heats.
For Quality:
3 Sets
Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)
:30 Shoulder Extension Stretch
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpions
:20/:20 Samson Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
2 x
10 Goblet Cossack Squats
8/8 Single Arm Dumbbell Deadlift
6/6 Single Arm Dumbbell Hang Snatch
6/6 Single Arm Dumbbell Strict Press
Barbell Primer
5 Strict Press (Empty Barbell)
5 Strict Press (Light)
4 Strict Press (Moderate)
3 Strict Press (Starting Loads)
--
This is a strict overhead pressing loading progression. The first set starts at the 3x10 test max, so it should feel challenging, but definitely doable. Athletes build meaningfully across all four sets, and the final set should represent a true heavy 4 for the day.
For Time
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Score = Sum Total Time (time accumulated across all 3 working sets)
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 70/50lb (32/22.5kg)
Goals: Approximately 2:00 per set, completing each round well inside the 5:00 window
Stimulus: Sprint Intervals / High Intensity Triplet
RPE: 9/10
Primary Objective: Sprint every shuttle run with full intent, and unbroken reps on Wall Balls and Dumbbell Snatch.
Secondary Objective: Hold the wall balls and dumbbell snatches unbroken across all three sets, using the built-in rest between sets to fully recover before the next sprint begins.
Level 2:
Every 5:00 x 3 Sets
3 Shuttle Runs
18 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Level 1:
Every 5:00 x 3 Sets
2 Shuttle Runs
16 Wall Balls
6 Alternating Hang Dumbbell Snatches
2 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), Choice target
Dumbbell: 35/25lb (16/12kg)
Masters 55+:
Every 5:00 x 3 Sets
3 Shuttle Runs
16 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Competitor:
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
6 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 12/11ft target
Dumbbell: 100/70lb, (45/32kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
3 x 50ft (15m) Shuttle Run or 200m Run
20 Wall Balls or 20 Light Dumbbell Thrusters
8 Alternating Dumbbell Snatches (Heavy)
3 x 50ft (15m) Shuttle Run or 200m Run
Big Class Option:
For Shuttle Run Space and / or Wall Space, start athletes on a 1:00 Delay to run heats.
For Quality:
3 Sets
Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)
:30 Shoulder Extension Stretch
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpions
:20/:20 Samson Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
2 x
10 Goblet Cossack Squats
8/8 Single Arm Dumbbell Deadlift
6/6 Single Arm Dumbbell Hang Snatch
6/6 Single Arm Dumbbell Strict Press
Barbell Primer
5 Strict Press (Empty Barbell)
5 Strict Press (Light)
4 Strict Press (Moderate)
3 Strict Press (Starting Loads)
--
This is a strict overhead pressing loading progression. The first set starts at the 3x10 test max, so it should feel challenging, but definitely doable. Athletes build meaningfully across all four sets, and the final set should represent a true heavy 4 for the day.
For Time
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Score = Sum Total Time (time accumulated across all 3 working sets)
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 70/50lb (32/22.5kg)
Goals: Approximately 2:00 per set, completing each round well inside the 5:00 window
Stimulus: Sprint Intervals / High Intensity Triplet
RPE: 9/10
Primary Objective: Sprint every shuttle run with full intent, and unbroken reps on Wall Balls and Dumbbell Snatch.
Secondary Objective: Hold the wall balls and dumbbell snatches unbroken across all three sets, using the built-in rest between sets to fully recover before the next sprint begins.
Level 2:
Every 5:00 x 3 Sets
3 Shuttle Runs
18 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Level 1:
Every 5:00 x 3 Sets
2 Shuttle Runs
16 Wall Balls
6 Alternating Hang Dumbbell Snatches
2 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), Choice target
Dumbbell: 35/25lb (16/12kg)
Masters 55+:
Every 5:00 x 3 Sets
3 Shuttle Runs
16 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Competitor:
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
6 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 12/11ft target
Dumbbell: 100/70lb, (45/32kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
3 x 50ft (15m) Shuttle Run or 200m Run
20 Wall Balls or 20 Light Dumbbell Thrusters
8 Alternating Dumbbell Snatches (Heavy)
3 x 50ft (15m) Shuttle Run or 200m Run
Big Class Option:
For Shuttle Run Space and / or Wall Space, start athletes on a 1:00 Delay to run heats.
For Quality:
3 Sets
Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)
:30 Shoulder Extension Stretch
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpions
:20/:20 Samson Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
2 x
10 Goblet Cossack Squats
8/8 Single Arm Dumbbell Deadlift
6/6 Single Arm Dumbbell Hang Snatch
6/6 Single Arm Dumbbell Strict Press
Barbell Primer
5 Strict Press (Empty Barbell)
5 Strict Press (Light)
4 Strict Press (Moderate)
3 Strict Press (Starting Loads)
--
This is a strict overhead pressing loading progression. The first set starts at the 3x10 test max, so it should feel challenging, but definitely doable. Athletes build meaningfully across all four sets, and the final set should represent a true heavy 4 for the day.
For Time
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Score = Sum Total Time (time accumulated across all 3 working sets)
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 70/50lb (32/22.5kg)
Goals: Approximately 2:00 per set, completing each round well inside the 5:00 window
Stimulus: Sprint Intervals / High Intensity Triplet
RPE: 9/10
Primary Objective: Sprint every shuttle run with full intent, and unbroken reps on Wall Balls and Dumbbell Snatch.
Secondary Objective: Hold the wall balls and dumbbell snatches unbroken across all three sets, using the built-in rest between sets to fully recover before the next sprint begins.
Level 2:
Every 5:00 x 3 Sets
3 Shuttle Runs
18 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Level 1:
Every 5:00 x 3 Sets
2 Shuttle Runs
16 Wall Balls
6 Alternating Hang Dumbbell Snatches
2 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), Choice target
Dumbbell: 35/25lb (16/12kg)
Masters 55+:
Every 5:00 x 3 Sets
3 Shuttle Runs
16 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)
Competitor:
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
6 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 12/11ft target
Dumbbell: 100/70lb, (45/32kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
3 x 50ft (15m) Shuttle Run or 200m Run
20 Wall Balls or 20 Light Dumbbell Thrusters
8 Alternating Dumbbell Snatches (Heavy)
3 x 50ft (15m) Shuttle Run or 200m Run
Big Class Option:
For Shuttle Run Space and / or Wall Space, start athletes on a 1:00 Delay to run heats.
For Quality:
3 Sets
Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)
:30 Shoulder Extension Stretch
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
General Warm-Up
1:30 Cardio Choice
:20/:20 Active Pigeon Pose
:20/:20 Tall Kneeling Overhead Tricep / Lat Stretch
10 Cossack Squats (1-2 pause on each rep)
Specific Prep
10 Behind The Neck Elbow Punch Throughs
6 Barbell Good Mornings
6 Back Squats
6 Front Squats
-
w/Empty Barbell
3 Tall Cleans (2-4-6 Drops)
3 Position Squat Clean (High Hang, Hang, Low Hang)
-
Add Loads (Barbell off the Floor / Light Bumper Plates)
-
1-2 x
Pause Squat Clean
Slow Pull Squat Clean
Squat Clean
-
Build to Starting Load over the course of 3-4 Sets / Reps
Start at 60% of 1RM Squat Clean and increase 5-20lb (2.5-10kg) each set, with the goal of finishing at 92-100% of 1RM by set 12. This is a direct pull from the 2012 CrossFit Games Squat Clean Ladder format, with a little change in moving to a :40 window rather than the 30 second window, due to the changing of weights. The :40 interval is short, so athletes need to be strategic about load jumps from the very first set. Smaller jumps early preserve more options in the back half; athletes who go too aggressive in the first six sets will run out of room, or gas, before they reach a true daily max.
Modifications:
Level 1: Every :40 x 12 Sets, 1 Hang Power Clean + Front Squat at a consistent, moderate load between 60-75% of 1RM; prioritize position over load climbing
Hotel Gym / Travel: Every :40 x 12 Sets, 2 Dual Dumbbell Squat Cleans at Heavy Load
The math on this one averages out to about a 6x5 Front Squat at near your 5x5 Test numbers and is a volume loading progression that will be getting us ready going into our test week here in two weeks.
Modifications:
Level 1: Every 2:00 x 6 Sets, Front Squat at a consistent load across all sets at 7/10 RPE; use the 7-5-3 wave but keep load the same
Hotel Gym / Travel: Every 2:00 x 6 Sets, Dumbbell Front Squats or Goblet Squats; Work in the range of 5-7 Reps / Set depending on available loads.
For Quality:
3 Sets
(5–5 tempo)
:45 Ankle Dorsiflexion Rocker/ side
6/side 90/90 Hip Switch w/ Fold
6 Cat Coww/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
For Quality:
3 Sets:
9/9 Short Lever Copenhagen Side Plank Hip Tap
12/12 Standing Banded Hip Abduction
15-20 GHD Hip Extensions
General Warm-Up
1:30 Cardio Choice
:20/:20 Active Pigeon Pose
:20/:20 Tall Kneeling Overhead Tricep / Lat Stretch
10 Cossack Squats (1-2 pause on each rep)
Specific Prep
10 Behind The Neck Elbow Punch Throughs
6 Barbell Good Mornings
6 Back Squats
6 Front Squats
-
w/Empty Barbell
3 Tall Cleans (2-4-6 Drops)
3 Position Squat Clean (High Hang, Hang, Low Hang)
-
Add Loads (Barbell off the Floor / Light Bumper Plates)
-
1-2 x
Pause Squat Clean
Slow Pull Squat Clean
Squat Clean
-
Build to Starting Load over the course of 3-4 Sets / Reps
Start at 60% of 1RM Squat Clean and increase 5-20lb (2.5-10kg) each set, with the goal of finishing at 92-100% of 1RM by set 12. This is a direct pull from the 2012 CrossFit Games Squat Clean Ladder format, with a little change in moving to a :40 window rather than the 30 second window, due to the changing of weights. The :40 interval is short, so athletes need to be strategic about load jumps from the very first set. Smaller jumps early preserve more options in the back half; athletes who go too aggressive in the first six sets will run out of room, or gas, before they reach a true daily max.
Modifications:
Level 1: Every :40 x 12 Sets, 1 Hang Power Clean + Front Squat at a consistent, moderate load between 60-75% of 1RM; prioritize position over load climbing
Hotel Gym / Travel: Every :40 x 12 Sets, 2 Dual Dumbbell Squat Cleans at Heavy Load
The math on this one averages out to about a 6x5 Front Squat at near your 5x5 Test numbers and is a volume loading progression that will be getting us ready going into our test week here in two weeks.
Modifications:
Level 1: Every 2:00 x 6 Sets, Front Squat at a consistent load across all sets at 7/10 RPE; use the 7-5-3 wave but keep load the same
Hotel Gym / Travel: Every 2:00 x 6 Sets, Dumbbell Front Squats or Goblet Squats; Work in the range of 5-7 Reps / Set depending on available loads.
For Quality:
3 Sets
(5–5 tempo)
:45 Ankle Dorsiflexion Rocker/ side
6/side 90/90 Hip Switch w/ Fold
6 Cat Coww/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
For Quality:
3 Sets:
9/9 Short Lever Copenhagen Side Plank Hip Tap
12/12 Standing Banded Hip Abduction
15-20 GHD Hip Extensions
General Warm-Up
1:30 Cardio Choice
:20/:20 Active Pigeon Pose
:20/:20 Tall Kneeling Overhead Tricep / Lat Stretch
10 Cossack Squats (1-2 pause on each rep)
Specific Prep
10 Behind The Neck Elbow Punch Throughs
6 Barbell Good Mornings
6 Back Squats
6 Front Squats
-
w/Empty Barbell
3 Tall Cleans (2-4-6 Drops)
3 Position Squat Clean (High Hang, Hang, Low Hang)
-
Add Loads (Barbell off the Floor / Light Bumper Plates)
-
1-2 x
Pause Squat Clean
Slow Pull Squat Clean
Squat Clean
-
Build to Starting Load over the course of 3-4 Sets / Reps
Start at 60% of 1RM Squat Clean and increase 5-20lb (2.5-10kg) each set, with the goal of finishing at 92-100% of 1RM by set 12. This is a direct pull from the 2012 CrossFit Games Squat Clean Ladder format, with a little change in moving to a :40 window rather than the 30 second window, due to the changing of weights. The :40 interval is short, so athletes need to be strategic about load jumps from the very first set. Smaller jumps early preserve more options in the back half; athletes who go too aggressive in the first six sets will run out of room, or gas, before they reach a true daily max.
Modifications:
Level 1: Every :40 x 12 Sets, 1 Hang Power Clean + Front Squat at a consistent, moderate load between 60-75% of 1RM; prioritize position over load climbing
Hotel Gym / Travel: Every :40 x 12 Sets, 2 Dual Dumbbell Squat Cleans at Heavy Load
The math on this one averages out to about a 6x5 Front Squat at near your 5x5 Test numbers and is a volume loading progression that will be getting us ready going into our test week here in two weeks.
Modifications:
Level 1: Every 2:00 x 6 Sets, Front Squat at a consistent load across all sets at 7/10 RPE; use the 7-5-3 wave but keep load the same
Hotel Gym / Travel: Every 2:00 x 6 Sets, Dumbbell Front Squats or Goblet Squats; Work in the range of 5-7 Reps / Set depending on available loads.
For Quality:
3 Sets
(5–5 tempo)
:45 Ankle Dorsiflexion Rocker/ side
6/side 90/90 Hip Switch w/ Fold
6 Cat Coww/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
For Quality:
3 Sets:
9/9 Short Lever Copenhagen Side Plank Hip Tap
12/12 Standing Banded Hip Abduction
15-20 GHD Hip Extensions
General Warm-Up
1:30 Cardio Choice
:20/:20 Active Pigeon Pose
:20/:20 Tall Kneeling Overhead Tricep / Lat Stretch
10 Cossack Squats (1-2 pause on each rep)
Specific Prep
10 Behind The Neck Elbow Punch Throughs
6 Barbell Good Mornings
6 Back Squats
6 Front Squats
-
w/Empty Barbell
3 Tall Cleans (2-4-6 Drops)
3 Position Squat Clean (High Hang, Hang, Low Hang)
-
Add Loads (Barbell off the Floor / Light Bumper Plates)
-
1-2 x
Pause Squat Clean
Slow Pull Squat Clean
Squat Clean
-
Build to Starting Load over the course of 3-4 Sets / Reps
Start at 60% of 1RM Squat Clean and increase 5-20lb (2.5-10kg) each set, with the goal of finishing at 92-100% of 1RM by set 12. This is a direct pull from the 2012 CrossFit Games Squat Clean Ladder format, with a little change in moving to a :40 window rather than the 30 second window, due to the changing of weights. The :40 interval is short, so athletes need to be strategic about load jumps from the very first set. Smaller jumps early preserve more options in the back half; athletes who go too aggressive in the first six sets will run out of room, or gas, before they reach a true daily max.
Modifications:
Level 1: Every :40 x 12 Sets, 1 Hang Power Clean + Front Squat at a consistent, moderate load between 60-75% of 1RM; prioritize position over load climbing
Hotel Gym / Travel: Every :40 x 12 Sets, 2 Dual Dumbbell Squat Cleans at Heavy Load
The math on this one averages out to about a 6x5 Front Squat at near your 5x5 Test numbers and is a volume loading progression that will be getting us ready going into our test week here in two weeks.
Modifications:
Level 1: Every 2:00 x 6 Sets, Front Squat at a consistent load across all sets at 7/10 RPE; use the 7-5-3 wave but keep load the same
Hotel Gym / Travel: Every 2:00 x 6 Sets, Dumbbell Front Squats or Goblet Squats; Work in the range of 5-7 Reps / Set depending on available loads.
For Quality:
3 Sets
(5–5 tempo)
:45 Ankle Dorsiflexion Rocker/ side
6/side 90/90 Hip Switch w/ Fold
6 Cat Coww/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
For Quality:
3 Sets:
9/9 Short Lever Copenhagen Side Plank Hip Tap
12/12 Standing Banded Hip Abduction
15-20 GHD Hip Extensions
General Warm-Up
1:30 Cardio Choice
:20/:20 Active Pigeon Pose
:20/:20 Tall Kneeling Overhead Tricep / Lat Stretch
10 Cossack Squats (1-2 pause on each rep)
Specific Prep
10 Behind The Neck Elbow Punch Throughs
6 Barbell Good Mornings
6 Back Squats
6 Front Squats
-
w/Empty Barbell
3 Tall Cleans (2-4-6 Drops)
3 Position Squat Clean (High Hang, Hang, Low Hang)
-
Add Loads (Barbell off the Floor / Light Bumper Plates)
-
1-2 x
Pause Squat Clean
Slow Pull Squat Clean
Squat Clean
-
Build to Starting Load over the course of 3-4 Sets / Reps
Start at 60% of 1RM Squat Clean and increase 5-20lb (2.5-10kg) each set, with the goal of finishing at 92-100% of 1RM by set 12. This is a direct pull from the 2012 CrossFit Games Squat Clean Ladder format, with a little change in moving to a :40 window rather than the 30 second window, due to the changing of weights. The :40 interval is short, so athletes need to be strategic about load jumps from the very first set. Smaller jumps early preserve more options in the back half; athletes who go too aggressive in the first six sets will run out of room, or gas, before they reach a true daily max.
Modifications:
Level 1: Every :40 x 12 Sets, 1 Hang Power Clean + Front Squat at a consistent, moderate load between 60-75% of 1RM; prioritize position over load climbing
Hotel Gym / Travel: Every :40 x 12 Sets, 2 Dual Dumbbell Squat Cleans at Heavy Load
The math on this one averages out to about a 6x5 Front Squat at near your 5x5 Test numbers and is a volume loading progression that will be getting us ready going into our test week here in two weeks.
Modifications:
Level 1: Every 2:00 x 6 Sets, Front Squat at a consistent load across all sets at 7/10 RPE; use the 7-5-3 wave but keep load the same
Hotel Gym / Travel: Every 2:00 x 6 Sets, Dumbbell Front Squats or Goblet Squats; Work in the range of 5-7 Reps / Set depending on available loads.
For Quality:
3 Sets
(5–5 tempo)
:45 Ankle Dorsiflexion Rocker/ side
6/side 90/90 Hip Switch w/ Fold
6 Cat Coww/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
For Quality:
3 Sets:
9/9 Short Lever Copenhagen Side Plank Hip Tap
12/12 Standing Banded Hip Abduction
15-20 GHD Hip Extensions
General Warm-Up
1:30 Cardio Choice
:20/:20 Active Pigeon Pose
:20/:20 Tall Kneeling Overhead Tricep / Lat Stretch
10 Cossack Squats (1-2 pause on each rep)
Specific Prep
10 Behind The Neck Elbow Punch Throughs
6 Barbell Good Mornings
6 Back Squats
6 Front Squats
-
w/Empty Barbell
3 Tall Cleans (2-4-6 Drops)
3 Position Squat Clean (High Hang, Hang, Low Hang)
-
Add Loads (Barbell off the Floor / Light Bumper Plates)
-
1-2 x
Pause Squat Clean
Slow Pull Squat Clean
Squat Clean
-
Build to Starting Load over the course of 3-4 Sets / Reps
Start at 60% of 1RM Squat Clean and increase 5-20lb (2.5-10kg) each set, with the goal of finishing at 92-100% of 1RM by set 12. This is a direct pull from the 2012 CrossFit Games Squat Clean Ladder format, with a little change in moving to a :40 window rather than the 30 second window, due to the changing of weights. The :40 interval is short, so athletes need to be strategic about load jumps from the very first set. Smaller jumps early preserve more options in the back half; athletes who go too aggressive in the first six sets will run out of room, or gas, before they reach a true daily max.
Modifications:
Level 1: Every :40 x 12 Sets, 1 Hang Power Clean + Front Squat at a consistent, moderate load between 60-75% of 1RM; prioritize position over load climbing
Hotel Gym / Travel: Every :40 x 12 Sets, 2 Dual Dumbbell Squat Cleans at Heavy Load
The math on this one averages out to about a 6x5 Front Squat at near your 5x5 Test numbers and is a volume loading progression that will be getting us ready going into our test week here in two weeks.
Modifications:
Level 1: Every 2:00 x 6 Sets, Front Squat at a consistent load across all sets at 7/10 RPE; use the 7-5-3 wave but keep load the same
Hotel Gym / Travel: Every 2:00 x 6 Sets, Dumbbell Front Squats or Goblet Squats; Work in the range of 5-7 Reps / Set depending on available loads.
For Quality:
3 Sets
(5–5 tempo)
:45 Ankle Dorsiflexion Rocker/ side
6/side 90/90 Hip Switch w/ Fold
6 Cat Coww/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
For Quality:
3 Sets:
9/9 Short Lever Copenhagen Side Plank Hip Tap
12/12 Standing Banded Hip Abduction
15-20 GHD Hip Extensions
General Warm-Up
1:30 Cardio Choice
:20/:20 Active Pigeon Pose
:20/:20 Tall Kneeling Overhead Tricep / Lat Stretch
10 Cossack Squats (1-2 pause on each rep)
Specific Prep
10 Behind The Neck Elbow Punch Throughs
6 Barbell Good Mornings
6 Back Squats
6 Front Squats
-
w/Empty Barbell
3 Tall Cleans (2-4-6 Drops)
3 Position Squat Clean (High Hang, Hang, Low Hang)
-
Add Loads (Barbell off the Floor / Light Bumper Plates)
-
1-2 x
Pause Squat Clean
Slow Pull Squat Clean
Squat Clean
-
Build to Starting Load over the course of 3-4 Sets / Reps
Start at 60% of 1RM Squat Clean and increase 5-20lb (2.5-10kg) each set, with the goal of finishing at 92-100% of 1RM by set 12. This is a direct pull from the 2012 CrossFit Games Squat Clean Ladder format, with a little change in moving to a :40 window rather than the 30 second window, due to the changing of weights. The :40 interval is short, so athletes need to be strategic about load jumps from the very first set. Smaller jumps early preserve more options in the back half; athletes who go too aggressive in the first six sets will run out of room, or gas, before they reach a true daily max.
Modifications:
Level 1: Every :40 x 12 Sets, 1 Hang Power Clean + Front Squat at a consistent, moderate load between 60-75% of 1RM; prioritize position over load climbing
Hotel Gym / Travel: Every :40 x 12 Sets, 2 Dual Dumbbell Squat Cleans at Heavy Load
The math on this one averages out to about a 6x5 Front Squat at near your 5x5 Test numbers and is a volume loading progression that will be getting us ready going into our test week here in two weeks.
Modifications:
Level 1: Every 2:00 x 6 Sets, Front Squat at a consistent load across all sets at 7/10 RPE; use the 7-5-3 wave but keep load the same
Hotel Gym / Travel: Every 2:00 x 6 Sets, Dumbbell Front Squats or Goblet Squats; Work in the range of 5-7 Reps / Set depending on available loads.
For Quality:
3 Sets
(5–5 tempo)
:45 Ankle Dorsiflexion Rocker/ side
6/side 90/90 Hip Switch w/ Fold
6 Cat Coww/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
For Quality:
3 Sets:
9/9 Short Lever Copenhagen Side Plank Hip Tap
12/12 Standing Banded Hip Abduction
15-20 GHD Hip Extensions
