OUR WORKOUTS

WORKOUT

*Retest from 05/26/2026
2000/1600m Row
100 Burpees
100/80 Echo Bike Calories

*35 Min Cap

POST WORKOUT STRENGTH

Accumulate as many reps in 10 min of Toes to Rings!

WORKOUT

EMOM 40
Alternate between…
Min 1) *Front Squat 95/65
Min 2) 10/8 Cal Ski
Min 3) *Hang Power Snatch 95/65
Min 4) 5+ BBJO 24/20”

STRENGTH

Shoulder Press
1x8 @70%
2x6 @70% (yes, 3 sets at 70%!)
3x4 @77%

SKILL

Strict HSPU Review / / Development!

PARTNER WORKOUT

*Teams of 2, Alternate every movement!
AMRAP 18
10 Strict Pull Up
16/12 Cal Row
10 Strict HSPU / / DB Push Press (2x50/35#)

STRENGTH (part 1)

For Quality:
3-4 Rounds
50ft sled push (moderate - heavy)
:20 / :20 foot elevated lunge ISO hold (with weight if possible)
:10+/:10+ Glute Med Side plank
10 Alternating Cossack squats (with or without weight)

STRENGTH (part 2)

Deadlift
6x(2+2) @ 80% of 1RM
*(2+2) = means 2 reps then rest for 5-10sec then do another 2 reps

WORKOUT

For Time: *a simple check in! :)
30/24 Cal Echo Bike
2 Min Cap

STRENGTH

Back Squat (same as 08/13/2026)
5x3 @ 80% of 1RM

PARTNER WORKOUT

6 Rounds (3 Rounds Each)
*Alternate FULL Rounds
30 DB Bench Press (2x50/35#)
200ft DB Farmers Carry (2x50/35#)
30 DB Front Rack Lunges (Alternating, step back) (2x50/35#)
*20 Min Cap

PARTNER WARM UP

*Alternate FULL Rounds
AMRAP 5
2 Sandbag Over Shoulder 150/100
30ft Sandbag carry

PARTNER WORKOUT

*Alternate FULL rounds
10 Rounds (5 Each)
15/12 Cal Row
20 Thrusters 95/65
10 Burpees Over Bar

WORKOUT
3 Rounds:
200m Run
5 Bar Muscle Up / / Chest to Bar / / Pull Up or Muscle Up Variation
15 Strict HSPU / / DB Shoulder Press (2x50/35)
5 Bar Muscle Up / / Chest to Bar / / Pull Up or Muscle Up Variation
200m Run

REST 5 Min Between Rounds:

*35 Min Cap

WORKOUT / / STRENGTH

Part 1)
EMOM 10
2 Squat Cleans @ 70-80% of 1RM

REST 5 Min

Part 2)
EMOM 10
2 Squat or Power Snatches @ 70+% of 1RM

STRENGTH Part1)
Shoulder Press
2 x 10 @ 65% of 1RM
2 x 6 @ 70%
1 x 4 @ 75%
STRENGTH Part 2)
Deadlift
1 x 10 @ 45%
1 x 10 @ 60%
1 x 10 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
CASH OUT
For Quality:
*Accumulate 50 Bar or Ring Dips / / or Variation
*10 Min Cap

SINGLE LEG STABILITY

*Coach Led!

STRENGTH

Back Squat 4x6 @ 75% of 1RM

PARTNER WORKOUT

*Teams of 3!!
AMRAP 17
40 Synchro Air Squat (all 3 work at same time!)
30 Cal Ski (YGIG, Split between 3 partners)
20 Synchro Burpees (all 3 work at same time!)
60 DB Box Step Overs 2x35/25# @ 20” (YGIG, Split between 3 partners)

WORKOUT

For Time:
100 Toes to Bar
*:30s on / :30s off
*Reps can only be completed during the :30 sec “work” phase
*Aim for big sets early on!
*if 100 reps isn’t attainable use this as “max reps” in 15 min using the :30s on / :30s off interval!
*15 Min Cap!

CASH OUT

4 Rounds:
AMRepsAP 2:30
25/20 Cal Row
In remaining time max reps Shuttle Run (25ft down / 25ft back = 1 rep)
REST 2:30 between rounds!

PARTNER WORKOUT

Part 1) “Warm Up Workout”

*Teams of 2
3 Rounds (Together)
15 Synchro Wall ball & Squat 20/14#
30 Russian KB Swing 70/53# (YGIG)
150m Synchro Run (Together)

*11 Min Cap

Part 2)
*Teams of 2, Alternate FULL rounds!

5 Rounds Each (10 Total)
8 Shuttle Run (1 shuttle = 25ft down + 25ft back)
16 Toes to Bar / / Variation

*Scale as needed so that you have a sub 90sec round!

*15 Min Cap

Part 3)

*Teams of 2, YGIG style, Split reps however…

3 Min Max Reps Power Snatch 135/95
3 Min Max Reps Squat Clean Thruster 135/95
3 Min Max Reps Clean & Jerk 135/95

PARTNER WORKOUT

*Teams of 2
*YGIG, Split Reps evenly when possible!

For Time:
160/120 Cal Row
120 Front Rack DB lunges (step back) 2x50/35
100 DB Bench Press (2x50/35)
80 SA DB Devils Press (50/35)
40 Burpee Pull Ups

*33 Min Cap

STRENGTH

BACK SQUAT
5x3 @ 80% of 1RM

WORKOUT

EMOM 15
2 Squat Cleans @ 65-70% of 1RM

STRENGTH
Shoulder Press (20 min)
1x8 @ 67% of 1RM
2x6 @ 72%
3x4 @ 75%

WORKOUT
EMOM 15 (5 Rounds)
Min 1) *Toes To Bar / / Variation
Min 2) *Wall Walk / / Handstand Walk for distance
Min 3) :40 Back Racked Sandbag Box Step Overs 60/40# @ 20”
*You choose the reps for the T2B / / WW
*This can be a skill building session for those learning new progressions / / or an intense workout for those looking to go for max reps!

WORKOUT
“2026 CrossFit Community Cup Workout #4”

For time:
2 Rounds:
150 Double Unders (3 Min Cap)
100 Air Squat
50 Alt. DB Snatch 50/35
*20 Min Cap

POST WORKOUT STRENGTH
Every 90 Sec for 5 Rounds:
*Weighted Strict Pull Up / / or Regular Strict Pull Up

CORE WARM UP WORKOUT

Part 1)
TABATA 8 Rounds: (4 min)
:10 Hollow Hold
:20 Rest

Part 2)
TABATA 8 Rounds: (4 Min)
:20 Ab Mat Sit Ups
:10 Rest

WORKOUT

2 Rounds: (32 min total)
AMRepsAP 5
800m Run
Max Cal Echo Bike
Rest 3 Min
AMRepsAP 5
800m Run
Max Cal Row

WORKOUT LFCF Benchmark “Death Wish”

*Last tested 08/25/2025, 06/09/2025 & 02/03/2025

For Time:

21-15-9

Hang Power Snatch 95/65

Lateral Burpee over Bar

21-15-9

Thruster 95/65

Pull Ups

21-15-9

Power Clean 95/65

Push Up

*28 Min Cap

STABILITY / / ACTIVATION / / WARM UP
3 Rounds for Quality:
50ft Reverse sled drags *you choose the weight
5 Nordic curls
50ft/50ft banded Side step
5/5 Box Step Downs (Slow eccentric)

STRENGTH (pt. 1)

Deadlift

1 X 10 @ 45% of 1RM
1 X 10 @ 60%
1 X 10 @ 65%
1 X 8 @ 70%
1 X 6 @ 75%

STRENGTH (pt. 2)

Shoulder Press
2 x 10 @ 60% of 1RM
2 x 8 @ 65%
1 x 6 @ 67%

STRENGTH

Back Squat
4x6 @ 75% of 1RM
*New set every 2:30
*If you did not complete Monday’s 4x6 @ 70%, do that today!

WORKOUT

For Time:

100 Ab Mat Sit Ups
1000m Row
100 Wall Balls 20/14

*20 Min Cap