Programming & Intentions: September 27th - October 1st, 2021

January 7, 2022
Programming & Intentions: September 27th - October 1st, 2021

Programming & Intentions: September 27th – October 1st, 2021

Monday, September 27th, 2021

Warm Up: In 6 mins do:
10 PVC OH Squat + Zotts Press
10 Pvc Bottom Squat Pass Through
10 PVC Snatch Balances

Then: AMRAP of:
5 Muscle Snatches 45/35 lbs
5 Overhead Squats 45/35 lbs

Strength: 1 Snatch Grip Deadlift + 1 Snatch High Pull + 1 Power Snatch

DB/KB/Light: 1 Snatch Grip Deadlift + 1 Snatch High Pull + 1 Power Snatch
3 Reps (Each Arm)
Every 2.5min x 7-9 Rounds

Bodyweight: 2 Mule Kicks + 3 Jumping Squats + 4 Burpees
Every 2.5min x 7-9 Rounds

WOD: 5 rounds for time of:
9 Deadlifts 135/35 lbs
6 Hang Power Snatch 135/95 lbs
3 Squat Snatch 135/95 lbs

DB/KB: 5 rounds for time of:
10 Deadlifts
4 Hang Power Snatch Each Side
3 Squat Snatch Each Side

Bodyweight: 5 rounds for time of:
7 1Leg Glute Bridge Each Side
6 Archer Push Ups Each Side
5 Burpees


Strength: We’re starting off the week with a complex that is going to help you generate power using your legs with the Snatch. In both the Snatch and the Clean, using the stronger muscles in the legs is the key to the lift. The legs drive the bar upward, and the arms keep the bar moving, overhead in the Snatch and to the rack position in the Clean.

For all 3 exercises, work on great form and technique. The beginning of the Deadlift position is going to be more like a squat than a traditional Deadlift. The first 2 exercises in the complex, the Snatch Grip Deadlift and the Snatch High Pull are where the power of the lift is going to come from. They are also going to help get you ready for the Power Snatch, where you are going to wait to shrug and then pull until the legs and hips are fully extended. It’s also important that you drop under the bar in the Power Snatch. This is a GREAT complex that is really going to help you dial in your technique on the Snatch.

WOD: Be sure to use the technique we worked on in the complex in the workout today. While the reps are fairly light, the weight is going to be challenging, so get as close to the prescribed weight as possible and make it challenging. The Deadlifts should be unbroken. For the Power Snatch, if you can put 2-3 reps together at a time, go for it, although, singles are okay. For the Squat Snatch, work on full range of motion and great form. Remember, speed under the bar is important to make this lift more efficient. Just be sure to stand all the way up after each Snatch. Steady all the way through. If you go out too hot, you might get stuck in the middle on this one, so, find a pace and stick with it the whole way through. If you are going to sprint, sprint in the last round or two, not the first.  

Tuesday, September 28th, 2021

Warm Up: 7 min AMRAP of:
10 Cossack Squats
100m Run OR 30sec Cardio
10 Good Mornings
100m Run OR 30sec Cardio
10 Reverse Lunges

Endurance: Each Round For Time x 3
30 AbMat Sit-ups
200m Run OR 1min Cardio
100m Row OR 30sec Cardio

No Rower?:
30sec of Sumo High Pulls
OR 30sec of Squat Jumps

WOD: “Jackie” For time:
1000m Row OR 4min Cardio
50 Thrusters 45/35 lbs
30 Pull-ups

No Rower/Pull Up:
1000m Row = 800m Run
50 Thrusters 45/35 lbs
30 Pull-ups = 30 Bench Dips


Endurance: You’ve got 30 Sit Ups, a 200m Run, and then a 100m Row. Since each round is for time, and you are going to get rest after each one, go as fast as possible for each round. For the sit ups, just keep a steady pace. On the 200m Run, on the way down, keep a good pace and on the way back, go as fast as possible. You are going to have a few seconds to catch your breath as you get on the rower. The rower is an all-out sprint, just like we did last week, so, SPRINT!

WOD: “Jackie” is a CrossFit benchmark workout. This triplet consists of a 1000m Row, 50 Thrusters with the Barbell (45 for guys & 35 for girls), and finally 30 Pull Ups. The good news is that it’s just 1 Round For Time. This workout is going to test your endurance, strength, and stamina. For the Row, keep a good pace. This is not the time to get a PR on your 1K Row. Once you get to the Thrusters, you need to stay in large chunks and if you can go unbroken, go for it, even if you need to rest for a second in the rack position, putting the barbell down is just going to take more time. If you need to break it up, do your best to keep it in 3 or less sets. For the Pull Ups, just chip away however you can as fast as you can. Unbroken would be awesome, 2 sets of 15 would be great, and if you need to finish with singles get back on the bar again after each rep as fast as possible. We’ve done this one before and we’ll do it again, so do your best and get a chance to ring that PR bell!!

Wednesday, September 29th, 2021

Warm Up: 6 min AMRAP of:
100m Run OR 30sec Cardio
5 Shoulder Press 45/35 lbs
5 Push Press 45/35 lbs
5 Push Jerks 45/35 lbs
5 Mule Kick Get Ups
5 Archer Push-ups

Strength: Push Jerk
5-5-5-5-5DB/KB/Light: Push Jerk
5-7 Reps Every 2min
x 8-10 Rounds

WOD: For time:
10 – 8 – 6 – 4 – 2
Push Jerks 135/95 lbs
Handstand Push-ups
60 – 48 – 36 – 24 – 12
Double Unders

DB/KB/Light Weight:
14 – 12 – 10 – 8 – 6
Push Jerks

Push Jerks = Bench Dips


Strength: The Push Jerk should be one of the heaviest overhead lifts you can do, 2nd only to the Split Jerk. You are going to be stringing 5 reps together for 5 working sets. Get a few good warm up sets in so you are ready to go and have your technique dialed in for your working sets. You are using your legs to get the bar moving, arms to keep it moving overhead, and legs again to drop under the bar as fast as possible to lock out overhead. You should reach full extension overhead at the same time you reach the bottom of your drop. Get as heavy as you can by the 5th set.

WOD: This workout is 5 total rounds For Time with descending reps of each exercise. For the Push Jerks and Handstand Push Ups, you are doing reps of 10, 8, 6, 4, & 2 and for the Double Unders, reps of 60, 48, 36, 24, & 12. A great goal for all 3 exercises is to go unbroken for all 5 rounds. If you need to break up the Push Jerks &/or Handstand Push Ups to get as close to prescribed weight as possible, no more than 2 sets, and then go unbroken on the last 2 rounds of 4 and 2 reps. For the Double Unders, take a couple of breaths to slow your heart rate before you begin so you can work on going unbroken for all the reps. Also, slow down your pace so you can stay in control and breathe through them. At the end of the day, for this workout, just go, Go, GO!

Thursday September 30th, 2021

Warm Up: 2 Rounds Of
10 Med Ball Cleans 20/14 lbs
10 Med Ball Jump Overs 20/14
10 Box Step-ups 30/24 in
10 Pigeon Pose On Boxes
10 KB Deadlifts pick load
200m Run OR 1min Cardio

Strength: Kettlebell Horn Curl 10-10-10-10
Kettlebell Plank Pull Through 10-10-10-10

Bodyweight Mod:
Slow Dips 10-10-10-10-10
Plank Opposite Toe Taps
20 – 20 – 20 – 20 – 20

WOD: 20 min AMRAP of:
10 Box Jump Overs 24/20 in
12 Russian KB Swings 70/44 lbs
400m Med Ball Run 20/14 lbs

Bodyweight: 20 min AMRAP of:
10 Squat + Broad Jump
14 Good Mornings
400m Object Run


Strength: We don’t do a lot of curls in CrossFit since we have so many other exercises that work the same muscles. For the Kettlebell Horn Curl, you are going to grip the outside of the handle with both hands and curl it towards your chest. Among other muscles, you are going to work the chest and biceps on this one. Get as heavy as possible for the final sets. For the Kettlebell Plank Pull Through, you are going to be working your core and full body stability. This is a unique strength combination and it’s going to be a lot of fun!

WOD: This 20min AMRAP is a triplet consisting of 10 Box Jump Overs, 12 Russian Kettlebell Swings, and a 400m Med Ball Run. For the Box Jump Overs, work on a quick rebound as soon as you hit the ground. Remember, you don’t have to stand all the way up on this one, so land in the squat and get a little turn in the air so you come down backwards to save your knees and back.  For the Russian Kettlebell Swings you are going to use your hips and core to drive the Kettlebell up so that your arms are just above parallel to the ground. At 70 lbs, these swings are going to be a little heavier, so be sure to keep your core engaged and your chest up as the Kettlebell comes back down below your waist. And finally, the 400m Med Ball Run, you are just going to keep moving. There’s no easy way to hold the Med Ball, so just find a position that is comfortable, tough it out, and go as fast as you can on each run.

Friday October 1st, 2021

Warm Up: 2 Rounds Of
10 PVC Good Mornings
10 Russian Baby Makers
10 Pvc Front Rack Stretches
10 Beat Swings
-- then: 2 rounds of:
5 Barbell Good Mornings 45/35 lbs
5 5sec 2 Position Clean
(Floor/Mid Thigh)
5 Clean Deadlifts 45/35 lbs
5 Muscle Cleans 45/35 lbs
5 3sec Pause Front Squat 45/35

Strength: Every 1min x 15min
1 Squat Clean + Front Squat pick load

2 Squat Clean + 1 Front Squat

5 Jump Squats + 3 Squats

WOD: 9-7-5 Reps For Time of:
Bar Muscle-up
Squat Clean 155/105 lbs

DB/KB/Light: 14-12-10 Reps For Time
Squat Clean

Bodyweight: 14-12-10 Reps For Time
Squat + Squat Jump


Strength: We are finishing off the week with a complex consisting of 1 Squat Clean and then 1 Front Squat. You are going to be doing 1 rep of this complex every min on the min for 15min. You are going to get about 5min to warm and get ready for this EMOM so you can go heavier. On the Squat Clean, work on speed under the bar to catch that weight on the shoulders. Then, for the Front Squat, continue to keep your elbows up and your core tight through the lift. If you can go up in weight over the course of the 15min, go for it, just be sure to have it ready and load it up quickly so you are ready to go. Last thing, especially in the last couple rounds, remember that you have an entire minute to complete this complex. So, if you need a few more seconds to get heavier, add weight, or just get ready to lift, take it.

WOD: This workout is 3 Rounds with descending reps of 9, 7, & 5 of Bar Muscle Ups and Squat Cleans. For the Bar Muscle Ups, work on getting as close to prescribed as possible, even if you need to do singles to get through them. If you need to scale, make the exercise as challenging as possible, again, even if you need to do singles. The only way you are going to get better at this exercise is to work on it. For the Squat Cleans, same thing, get as close to the prescribed weight as possible, even if you need to do singles. Be sure to keep breathing through this workout and just find a pace that allows you to keep moving. The bar isn’t going to get any lighter if you stare at it, so just pick it up and keep moving.  

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