Friday June 12th

***There are overhead squats in the workout today. We know you are here to get a workout in.
That is a movement people struggle with. We can sub out front squats at a little heavier weight if you do
not want to do overhead squats.
Warm-Up

General Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box

Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch

Weightlifting: Snatch Complex
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch

Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.

The intent here is speed and precision, not load accumulation. The Snatch Pull sets the bar path and the hip drive; athletes should be patient off the floor and let the pull do its job before committing to the turnover. The Low Hang position is the more demanding of the two catches in each pair and will expose any early pull or arm bend. Keep reps snappy, focus on a quick turnover, and reinforce an aggressive punch into the catch on every rep. Athletes who chase load today and slow down the bar will arrive at "The Knockout" with compromised positions.

Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat

‍

Conditioning

"The Knockout"
For Time
21-15-9
Overhead Squats
Toes to Bar

Score = Time
Time Cap: 10:00

Barbell: 135/95lb, 61/43kg

[The Knockout: Levels]

Level 2:
For Time
21-15-9
Overhead Squats
Toes to Bar
Barbell: 95/65lb, 43/29kg

Level 1:
For Time
21-15-9
Overhead Squats
Hanging Knee Raises or Sit-Ups
Barbell: 45/35lb, 20/15kg

Masters 55+:
For Time
21-15-9
Overhead Squats
Toes to Bar or Hanging Knee Raises
Barbell: 75/55lb, 34/25kg

‍

Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: 4:00-7:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10

Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.

Workout Strategy
"The Knockout" is a classic CrossFit sprint couplet that rewards athletes who commit to big sets early and manage the midline tax of the Overhead Squat without letting positions erode under fatigue. On the Overhead Squat, the loading is set to be challenging but cyclible; athletes should aim to complete the first round in no more than two sets, whether that is 12-9, 11-10, or an unbroken 21 for those fit to the standard. On Toes to Bar, find a breathing pattern in the first few reps and hold it; athletes who muscle the movement and lose the kip early will bleed time on singles. Ideally the Toes to Bar will be at a faster clip than the Overhead Squats on every round, but the forearm pump and fatigue will compound. In the round of 15 and the round of 9, the goal is unbroken or one quick break. Athletes who reach the final 9 still moving well should be sprinting.

Modifications / Adjustments
Overhead Squats: Reduce load before reducing reps / Front Squat or Goblet Squat for athletes with overhead mobility restrictions
Toes to Bar: Adjust to Toes to Target / Alternating Toes to Bar / Kipping Knees to Chest / Hanging Strict Knee Raises

‍

‍

‍