Saturday July 18th

Saturday
OPTION to run FULL HYROX or Half Hyrox with heat starting at
7am, 7:20am, 7:40am and 8am.
Message me to reserve a heat time.
If you haven't run a full yet today is NOT the day to do that. Partner up, cut the run to 500m, scale as needed. This is practice not, not a competition.

7am to 8am Hyrox Heats start
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9am CrossFit (there will still be hyrox people finishing)
WARM-UP
General Warm-Up
2 x
12/9 Calorie Row
6 Inchworm Push-Ups
12/9 Calorie Echo
10 Deep Lunge Mountain Climbers
10 Air Squats
5 Jumping Squats

Primer
1 x
9/7 Calorie Row @ Pace
5 Lateral Burpees over the Rower
9/7 Calorie Echo @ Pace
5 Burpees to Plate

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CONDITIONING
For Max Calories

10:00 AMRAP
Max Calorie Row
Starting at 0:00, Every 2:00 Complete 10 Lateral Burpees over the Rower

Rest 2:00

10:00 AMRAP
Max Calorie Echo
Starting at 0:00, Every 2:00 Complete 10 Burpees to Weight Plate

Score = Total Calories
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9am Weightlifting, We are starting a new cycle. We are focusing on sharpening our Olympic lifting skills with a little higher volume, and achieving a new front squat PR over the next 8 weeks. Having a stronger front squat is going to help you with everything. Your numbers across the board will go up.
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Base Volume: Snatch and Clean & Jerk

This week establishes the technical and strength foundation for the entire cycle. The weights are intentionally light enough to allow a large number of successful repetitions.

The goal is not to make 65% feel heavy. The goal is to make every repetition look the same.
Part 1 — Snatch
Every 2:00 × 5 sets
Sets 1–2: 3 snatches at 60%
Sets 3–4: 3 snatches at 63%
Set 5: 3 snatches at 65%

15 total snatches

Athletes may reset between repetitions.

Points of Performance
Begin balanced over the middle of the foot
Keep the chest and hips rising together from the floor
Maintain the shoulders slightly over the bar
Keep the bar close through the entire pull
Finish vertically rather than jumping forward
Pull under aggressively instead of trying to pull the bar higher
Punch into a solid overhead position
Stand every repetition completely before lowering the bar
What We Are Looking For

This should feel like technical practice. Athletes should not be fighting the weight or changing their movement to complete the third repetition.

The third rep should look as organized as the first.

Part 2 — Clean & Jerk
Every 2:30 × 4 sets
Sets 1–2: 3 clean and jerks at 60%
Sets 3–4: 3 clean and jerks at 65%
12 total clean and jerks

Reset between repetitions.

Points of Performance
Clean
Push through the floor rather than jerking the bar from the ground
Keep the bar close to the legs
Finish the pull before turning the elbows over
Move the elbows around the bar quickly
Receive the clean with a full front rack
Keep the chest tall while standing from the clean

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Jerk
Settle the bar and take a full breath before beginning
Dip straight down with the torso vertical
Keep pressure through the whole foot
Drive with the legs before pressing with the arms
Move the feet aggressively
Lock the elbows before the feet finish landing
Recover under control
What We Are Looking For

The clean and jerk should be broken into clear stages:
Complete the clean
Stand and regain balance
Reset the breath and grip
Perform the jerk

Do not rush directly from the clean into the jerk.

Part 3 — Front Squat
6 sets × 6 reps at 65%

Rest 2:30–3:00 between sets.

Points of Performance
Take a complete breath and brace before every repetition
Maintain a secure front rack
Lead with the elbows throughout the descent
Sit between the heels rather than pushing the hips far backward
Maintain pressure through the whole foot
Reach full depth without relaxing in the bottom
Drive the elbows up as the athlete stands
Keep the hips from shooting backward out of the bottom
What We Are Looking For

The volume should create fatigue, but the weight should remain manageable.

The first few sets will feel comfortable. The challenge is maintaining the same posture and speed during Sets 5 and 6.

No grinding.

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Accessory work:
200M bottoms up KB walk, light weight. Equal distance each hand.

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