Saturday August 29th

FULL HYROX
partners or solo, do a full, do a half. whatever you want. all the stations will be set up.
Heats starts at 7:00, 7:20, 7:40 and 8:00
You should have messaged or signed up at the gym for a heat. Do not just show up and "Jump in" ... talk to us first. it's not fair to the people who did sign up. It messes up the flow of things.
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1000m Run
1000m SkiErg
1000m Run
50m Sled Push
1000m Run
50m Sled Pull
1000m Run
80m Burpee Broad Jumps
1000m Run
1000m Rowing
1000m Run
200m Farmer's Carry
1000m Run
100m Sandbag Lunges
1000m Run
100 Wall Ball

9am CrossFit
2 x
1:00 Cardio Choice (Row, Echo, or Ski; easy pace, focus on breathing)
:20/:20 World's Greatest Stretch
10 Glute Bridges (slow, controlled)
12 Down Dog Toe Touches
:20-:30 Dead Hang (Warming Up Grip)

Then 1x
200m Easy Run (build pace each round)
50m Farmers Carry (light load; focus on posture and grip engagement)
5 Burpee Box Jump Overs (step-down ok; rehearse the rhythm)
10/7 Calorie Bike (moderate pace, build into second round)
Conditioning
For Time
3 Sets
800m Run
200m Farmers Carry
12 Burpee Box Jump Overs
20/14 Calorie Bike
Rest 3:00 b/t stes

Score = Average Time / Set
Goal: Sub 10:00 / Set
Time Cap: 40:00

9am Weightlifting

This is the final training week before max-out day. Volume is reduced, intensity remains high, and the athletes should leave the session feeling prepared rather than exhausted.

Part 1 — Clean & Jerk Doubles

Every 3:00 × 5 sets

Set 1: 2 clean and jerks at 78%
Set 2: 2 clean and jerks at 80%
Set 3: 2 clean and jerks at 82%
Set 4: 2 clean and jerks at 84%
Set 5: 2 clean and jerks at 86%

Part 2 — Clean & Jerk Singles

Every 3:00× 5 sets

Set 1: 1 clean and jerk at 86%
Set 2: 1 clean and jerk at 88%
Set 3: 1 clean and jerk at 90%
Sets 4–5: 1 clean and jerk at 92%

Athletes may remain between 88–90% if needed.

Points of Performance
Maintain a deliberate setup
Push through the floor
Stay close to the bar
Turn the elbows over aggressively
Stand the clean with control
Take enough time before the jerk
Keep the dip vertical
Drive with maximum leg speed
Commit to the split
Stabilize before recovering
What We Are Looking For

This is rehearsal for max-out day.

Athletes should use the same pre-lift routine they intend to use next week. The final singles should feel heavy but successful.

Do not chase repeated misses. Confidence is more valuable than forcing 92%.

Part 3 — Front Squat Doubles

5 sets × 2 reps

Set 1: 2 reps at 84%
Set 2: 2 reps at 86%
Set 3: 2 reps at 88%
Sets 4–5: 2 reps at 90%

Take 3 minutes between lifts.

Extra work- Icemans choice

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