Monday December 1st

Here is a short preview of the week. Mondays full description is below
Programming Summary
Strength / Weightlifting:
Mon: Front + Back Squat Complex (double leg strength volume)
Thu: Power Clean + Split Jerk Heavy Doubles
Fri: Bench Press (steady upper pressing wave)

Gymnastics Progressions:
Tue: Bar Muscle-Up Mechanics
Fri: Chest-to-Bar Pull-Up Volume

PLUS CrossFit conditioning workouts daily.

‍
Monday
Mobility Prep and Activation
1:00 Cardio Choice
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30 Alternating Scorpions

General Movement Prep
For Quality
2 Sets:
20 Lateral Line Hop or Bar Hops
4 Inchworm Push-Ups
8/8 Single-Leg Glute Bridge March
4 Tall Muscle Cleans
4 Strict Press
:20 Behind the Neck Elbow Punch Throughs
4 Back Squats
4 Front Squats
Specific Squat Prep and Build
3 Front Squats + 5 Back Squats @ ~45-50%
2 Front Squats + 4 Back Squats @ ~50-55%
1 Front Squat + 3 Back Squats @ 60-65%
Then put working loads on the barbell

Strength
Front Squat + Back Squat
Every 3:00 x 5 Sets
Set 1: 3 + 7 @ 70%
Set 2: 3 + 6 @ 75%
Set 3: 3 + 5 @ 80%
Set 4: 2 + 4 @ 85%
Set 5: 2 + Max Reps @ 85%

% of Front Squat

Notes:
This session should feel like a controlled progression into heavier front-squat doubles with moderate back-squat volume work. Athletes should manage bracing consistency through the transition between movements and maintain smooth, balanced foot pressure across all reps. The final set should be tough, but technically sound. Keep mechanics as the primary objective and the max reps as the secondary goal here on the final set of 5. We would look to cap the max effort set at 10 reps today.

Modifications:
- Front Rack Mobility Limitations: Adjust to Back Squat for all reps performing 10-9-8-6-5, starting @ 70% of Back Squat and increasing to an 8.5 RPE / 10 on the final set of 5 reps.
- Knee issues: Adjust to a Box Squat Variation or a Weighted Step-Up in order to reduce shearing force on the knee.
- Low Back Issues: Look to adjust to a split squat variation and keep reps even on each leg as 3/leg Front Rack Split Squat, then 5/Leg Back Rack Split Squat for all sets at more moderate loading.
Beginner Option: 5 x (3 Front Squats + 5 Back Squats) all at 7 RPE focusing on positions and bracing rather than load.

‍

‍

‍

Conditioning Warm-Up : After Squats (1 Round @ 50–60% Effort)
5 Empty Barbell Thrusters
3 Burpees (In Place: Practicing Form and Cadence)
3 Thrusters @ Warm-Up or Working Weights
3 Bar Facing Burpees (or lateral if adjusted)
3 Thrusters @ Working Weights
3 Bar Facing Burpees (or lateral if adjusted)

‍

We would highly recommend following the "Scale, Don't Fail" mindset on this. If you havent squatted in a while cut those thruster to 15 a round.
‍

"Full Throttle"
For Time
3 Rounds for Time
21 Thrusters
15 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
Score = Time

‍

Level 2:
Barbell: 75/55lb, 34/25kg

‍

Level 1:
For Time:
3 Rounds
15 Thrusters
12 Lateral Burpees over Bar (Step-Over

Barbell: 45/35lb, 20/15kg

‍

Masters 55+:
Barbell: 65/45lb, 30/20kg

‍

Time Domain: 5-9 minutes
Time Cap: 10 minutes

Stimulus: High-output sprint conditioning with pressing stamina
RPE: 9/10

Primary Objective: Look to complete each set of thrusters in 2 sets or less
Secondary Objective: Complete each set of burpees in under 90 seconds

Workout Notes and Strategy:
This is a fast, aggressive couplet designed to challenge barbell cycling speed and aerobic repeatability. Thrusters should be completed in large sets, ideally unbroken for Round 1 and no more than two sets in later rounds. Move directly into burpees with a consistent, repeatable rhythm;fast feet, controlled rise, and no wasted steps. Expect the workout to compound quickly, so rely on breathing efficiency and tight transitions. Strategy will favor those that move consistently on the burpees and avoid long breaks between movements or thruster sets..

Modifications:
- Thrusters: Reduce load, decrease reps (15 per round), or adjust to dual dumbbell thrusters for shoulder limitations. If needed move to Front Squats for those that can't go overhead or adjust to Push Press for those that can't squat today.
- Burpees: Adjust to lateral burpees for space limitations or to increase the speed for newer athletes. Allow step-over burpees, or move to an elevated burpee for our newest athletes.

‍

‍

‍

‍

‍