• Monday we’re climbing into the start of the week with a descending rep style workout combining rope climbs and moderately heavy front squats. Then we’ll transition into our post workout accessory movement, GHD sit-ups.
• Tuesday, prepare for a heavy bench press day with a unique twist. You'll hit a heavy 3 rep bench press relative to your capacity, and immediately after racking the bar, go for a 200m run every 5 minutes for 5 rounds.
• Wednesday we’ll start with some double-under and handstand hold practice, then move into "Annie," a classic CrossFit benchmark workout combining double-unders and sit-ups. (Last performed: January 17, 2025)
• Thursday, a true heavy day awaits! Our goal is to build to an unbroken set of 5 touch-and-go power cleans over 5 sets.
• Friday, another classic CrossFit benchmark workout repeat! This time it's "Cindy," which includes pull-ups, push-ups, and air squats. (Last performed: May 9, 2025)
• Saturday begins with week 4 of our snatch cycle, focusing on snatches at various percentages of your 1-rep max. Afterward, transition into a 12-minute AMRAP with ascending reps of light power snatches and box jump-overs.
The mind is everything. What you think you become. –Buddha
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