Happy Sunday everyone, we hope everyone had a fantastic holiday weekend filled with fun, family and friends🎆. We had an absolutely amazing turnout for our special holiday workout this last Thursday. It was inspiring to see so many of you show up and give it your all, celebrating not just Independence Day, but also our commitment to health and strength together as a community!
As we move forward into the new week, let’s carry that same enthusiasm and determination with us. We have an exciting week ahead filled with challenging workouts, opportunities for personal growth, and, of course, plenty of encouragement from your fellow athletes and coaches. This week is the start of our new strength cycle, centered around the Snatch + Clean & Jerk, culminating in a 1RM test🏋️. Week 1 will be an opportunity to build to something heavy that can be used to base percentages on for the remaining weeks…if you already have a heavy 1RM you can also use that. From there, we will see triples, doubles, and singles leading into a deload and a 1RM test! We will also see alternating weeks of Back Squats and Deadlifts but these are just supplemental lifts, the stars of the show are our two Oly lifts!
This Friday we see benchmark workout, “Filthy Fifty.” A traditional CrossFit benchmark, aimed at chipping away higher reps on 10 different movements🔥. As we kick off another week of intense workouts, it’s important to take a moment to remember this Florida heat🥵. With summer in full swing, the temperatures are rising, and staying hydrated is crucial so let’s make sure we’re all taking proactive steps to stay hydrated throughout the day! As always, let’s get after it💪.
WORKOUTS OF THE WEEK
MONDAY
STRENGTH – ALL
3×5 Tempo Deadlifts (31X1)*
*Use the same Moderate weight for all sets. Goal is heavier than workout weight.
Remember Reading Tempo…
1st Number is ‘Descending Phase of the Movement’
2nd Number is ‘Down Static Position’
3rd Number is ‘Ascending Phase of the Movement’
4th Number is ‘Up Static Position’
(Score is Weight)
WORKOUT – PERFORMANCE
3 ROUNDS FOR TIME
500/400m Row
25 Deadlifts (155/105)
12 Bar Muscle-Ups
(Score is Time)
WORKOUT – FITNESS
3 ROUNDS FOR TIME
400/350m Row
25 Deadlifts (115/75)
12 Pull-Ups
(Score is Time)
TUESDAY
STRENGTH – ALL
Snatch (1 x 1)
3-3-3-2-2-1-1*
*Option for Squat or Power. Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range. Across the next 6 weeks, we will build and retest a heavy single
(Score is Weight)
Week 1 of 6
Strength | Olympic Lifting Cycle
WORKOUT – PERFORMANCE
FOR TIME
100 Double Unders
50 Hang Power Snatches (75/55)
100 Double Unders
(Score is Time)
WORKOUT – FITNESS
FOR TIME
200 Single Unders
40 Hang Power Snatches (65/45)
200 Single Unders
(Score is Time)
WEDNESDAY
WORKOUT – ALL
TABATA (8 SETS / :20 ON/ :10 OFF)*
TABATA 1 – Up-Downs
TABATA 2 – Toes to Bar or Toes to Something
TABATA 3 – Shuttle Runs**
TABATA 4 – Ring Rows***
*Complete a full Tabata before moving to the next after 1:00 rest.
**1 Rep= 25′ Down.
***Option for Strict Pull-Ups or Strict Chin-Ups
-Rest 1:00 b/t Tabatas-
(Score is Total Reps)
POST-WORKOUT STRENGTH – ALL
3 SETS
15-20 Empty Barbell Reverse Curls
12-15 Empty Barbell Upright Rows
8-12 SLOW Barbell Cheater Curls
THURSDAY
STRENGTH – ALL
Clean and Jerk
3-3-3-2-2-1-1*
*Option for Squat or Power. Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range. Across the next 6 weeks, we will build and retest a heavy single.
(Score is Weight)
Week 1 of 6
Strength | Olympic Lifting Cycle
WORKOUT – PERFORMANCE
EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – Max Cleans (225/155)*
MIN 3 – Rest
*Option for Power or Squat.
(Score is Total Clean Reps)
WORKOUT – FITNESS
EMOM x 12 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – Max Cleans (155/105)*
MIN 3 – Rest
*Option for Power or Squat.
(Score is Total Clean Reps)
FRIDAY
BENCHMARK WORKOUT – PERFORMANCE
Filthy Fifty
For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball shots 50 burpees 50 double-unders Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Time)
BENCHMARK WORKOUT – FITNESS
“FILTHY 50”
FOR TIME
30 Box Jump (20)
30 Ring Rows
30 Kettlebell Swings (16/12)
30 Walking Lunges
30 Knees to Elbow
30 Push Press (45/35)
30 Plate Good Mornings (25/10)*
30 Wall Balls (14/10)
30 Burpees
100 Single Unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Time)
SATURDAY
WORKOUT – ALL
EVERY 7:00 FOR 3 SETS
800m Run
15 ‘No Push-Up’ DB Renegade Rows (Athlete Choice)*
Max Dips in Remaining Time
*1 Rep = Row (R) + Row (L).
**Option for Ring or Box Dips
(Score is Lowest Reps of Dips)
FINISHER – ALL
2-3 SETS
20-25 Seated Double Banded Lat Pull-Downs
20-25 Banded Upright Rows
15-20 Banded Hammer Curls