Tuesday September 8th

General Warm-Up
2:00 Cardio Choice
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10 Bootstrap Squats
8 Goblet Cossack Squats w/2sec Pause on Each Rep
15 Banded Pull-Aparts
:20 Hand to Hand Wrist Circles
10/10 Quadruped Thoracic Rotations
5/5 Alternating CrossBody Lat Stretch
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2 Sets
5 Up Downs
5/5 Single Arm Kettlebell Front Squats
5/5 Single Arm Kettlebell Push Press
3/3 Single Arm Kettlebell Thruster
Specific Barbell Prep
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ Empty Barbell (Focusing on Elbow Height, Bar Secure on the Shoulders)
4 Front Squats @ 40-50% + 2 Back Squats
3 Front Squats @ 55-65% + 2 Back Squats
2 Front Squats @ 70%
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3 Back Squats @ 50-60% (Focusing on Braced Midline, Consistent Depth)
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Strength
Front Squat + Back Squat
Every 2:00 x 3 Sets
3 Front Squats @ 75-80%

Directly into
Every 2:00 x 3 Sets
3 Back Squats @ 70%

Percentages are based on 1RM Front Squat and 1RM Back Squat.
This is a deload squat week in the strength cycle. We are hitting both the Front and Back Squat to reduce total leg loading while still training quality positions and strength. The Back Squat at 3x3 @ 70% is moderate, and the Front Squat at 3x3 @ 75-80% still delivers a real strength and position stimulus.
Loading Notes
• Front Squats open at 75% and build to 80% only if depth and elbow position hold.
• Back Squats stay flat at 70% across all three sets, no building today.
• Stage both loads before the block begins; the 2:00 window does not allow for plate math.
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Workout
"Jamais Vu"
For Time
15 Single Arm Kettlebell Thrusters (Right Arm)
15 Line Facing Burpees
15 Single Arm Kettlebell Thrusters (Left Arm)
15 Line Facing Burpees
12 Single Arm Kettlebell Thrusters (Right Arm)
12 Line Facing Burpees
12 Single Arm Kettlebell Thrusters (Left Arm)
12 Line Facing Burpees
9 Single Arm Kettlebell Thrusters (Right Arm)
9 Line Facing Burpees
9 Single Arm Kettlebell Thrusters (Left Arm)
9 Line Facing Burpees
Time Cap: 12:00
Score = Time
Kettlebell: 53/35lb (24/16kg)

Level 2:
Same format
Kettlebell: 35/26lb (16/12kg)

Level 1:
Same format
Reduce to 12-9-6 per arm
Kettlebell: 26/18lb (12/8kg)

Masters 55+:
Same format
Kettlebell: 35/26lb (16/12kg)

Goals: 7:00-11:00
Stimulus: Classic CrossFit Couplet
RPE: 9/10
Primary Objective: Finish under the 12:00 cap with no round taking longer than the one before it.
Secondary Objective: Keep Thruster sets planned, not reactive; break before the arm shuts down.
Workout Strategy
• You have seen this before, but something feels different. This one carries remnants of 24.1 and echoes the classic Day 1 Level 1 Seminar workout. There are 72 Thrusters and 72 Burpees here, so plan it out. The single arm variant and line facing burpees keep things moving quickly, but you have to stay engaged the entire time.
• The round of 15 sets your day; break it 8-7 or 5-5-5 rather than fishing for unbroken and paying for it later.
• Burpees are the pacer, keep them steady and rhythmic, this is where you can breathe while still scoring reps.
• Transitions are free time; step to the bell and go, no wandering between stations.
• Rounds of 12 and 9 are where you spend what is left, pick the pace up once you clear the round of 15.
Points of Performance
• Single Arm Kettlebell Thruster: Bell in the rack, hips below parallel, full elbow and hip lockout with the bell stacked overhead.
• Line Facing Burpee: Chest and thighs to the floor, jump over the line, and move directly into the next rep.
Modifications / Adjustments
• Single Arm Kettlebell Thruster: Single Arm Dumbbell Thruster / Reduce load / Reduce reps per arm / Goblet Squat + Single Arm Press
• Line Facing Burpee: Standard Burpee / Step Back Burpee / Elevated Hand Burpee to Box

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