Saturday August 22nd

Saturday 8am Hyrox, 9am CrossFit, 9am Weightlifting
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8am Hyrox
Run w/partner
split the work stations
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40 Minute Amrap or 1 full round of
600M run
60 Weighted walking lunge+4 heavy sled push
600M Run
1200 M Row
600M run
60 Burpee broad jumps +4 heavy sled pull
600m Run
Ski 1200
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9 am CrossFit
2 Sets, For Quality:
1:00 Cardio Choice (Row, Echo, or Ski, easy pace, rotate machines if possible)
:20 Hollow Hold
10 Down Dog Toe Touches
10 Alternating Scorpions
10 Cossack Squats
10 Kip Swings (build into rhythm, not max effort)
5 Strict Knee Raises

Then 1 Round:
200m Run (Round 1 easy, Round 2 at workout pace)
5 Toes to Bar (or Hanging Knee Raises if still warming through)
5 Wall Balls (light load, focus on catch position and hip drive)
12/9 Cal Ski
12/9 Calorie Bike (Round 2 at working pace, find your sustainable output)

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Conditioning
For Time:
8 Sets:
200m Run
12/9 Calorie Ski Erg
12 Toes to Bar
12 Wall Balls
12/9 Calorie Bike
Rest 1:00 b/t Sets
a
Wall Ball: 20/14, (22.5/15kg) to 10/9ft Target

Score = Total Time

Stimulus: Machine / Midline Conditioning
RPE: 8.5/10

Primary Objective: Consistent Splits
Secondary Objective: Slowest Set can't be the first or the last set.

This workout is a longer workout with 8 rounds of short rep counts that should keep efficiency high, challenge pacing strategy and keep the intensity up for the duration of the workout.

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9am Weightlifting
Part 1 — Snatch Doubles

Every 2:30 × 6 sets

Set 1: 2 snatches at 78%
Set 2: 2 snatches at 80%
Sets 3–4: 2 snatches at 82%
Sets 4-5- 2 snatches at 84

Part 2 — Snatch Singles

Every 3:00 × 6 sets

Set 1: 1 snatch at 85%
Set 2: 1 snatch at 87%
Set 3: 1 snatch at 88%
Sets 4–6: 1 snatch at 90%

The athlete may remain at 88% if 90% is not technically sound.

Points of Performance
Approach each single with the same routine
Create tension before beginning
Push patiently from the floor
Stay connected to the bar
Finish the legs completely
Pull under without hesitation
Commit to the bottom position
Do not chase the bar forward
What We Are Looking For

The athlete should begin learning what a heavy but makeable snatch feels like.

The objective is not to set a PR. The objective is to make 85–90% feel familiar and repeatable.

Stop adding weight if the athlete begins missing behind, chasing forward, or pressing out repeatedly.

Part 3 — Front Squat

5 sets × 3 reps at 84%

Rest 3:30–4:00 between sets.

Points of Performance
Establish a strong rack position before stepping away
Brace before every repetition
Maintain a controlled descent
Stay rigid through the bottom
Drive the elbows upward
Keep the hips underneath the bar
Stand aggressively without losing position
What We Are Looking For

This is the heaviest week of front squat triples.

The final rep should be slow enough to require effort but should not become a maximal grind. Athletes should leave with confidence for next week’s doubles.

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