“Simple 6” Warm Up

Foam Roll Thoracic Spine (Front, Right, Left) – 10 each

Foam Roll Lats 15 Passes

Sleeper Stretch*

Banded Pec Stretch*

Banded OH Distraction*

Banded Pass Throughs – 10 reps

*45 seconds/arm



2 rounds of the progressions of the Snatch Warmup (for your cleared position)


Skill WOD

12 min

Power Snatch + Overhead Squat

Focus on refining technique under lighter weight. Do not go higher than 70% 1RM



Partner Up for time

You Go, I Go


Overhead Squat (115/75)

Partner A does 1 rep, then Partner B does 1. Then 2 and 2, then 3 and 3, etc


Warm Up

800 M RUN

Then 3 Rounds

10 Squats

10 Push-ups

20 Mountain Climbers



3 Rounds for Total Reps:

1 Minute Wallballs (20/14)

1 Minute Butterfly Situps

1 Minute KB Snatch (R) (24/16)

1 Minute KB Snatch (L) (24/16)

1 Minute Rest

Beginners do either Russian High Pull or KB Push Press



Complete for Time
150m Run
200 Double Unders
Each time you break, do 2 Burpees

No Double Unders? Do 600 singles, and do 5 Burpees each time you break.

Skill & Strength

Warm Up – Complete for Quality

Complete any 2 Thoracic Spine Mobilizations

1 minute shoulder stretch on rings

20 Parallette Shoot Throughs (pushup, shoot through, dip, shoot back through is one rep)

10 Divebomber Pushups



Complete 5 sets of 10 Hollow Rocks and 10 Arch Rocks

no use of hands to transition between movements i.e. hollow to arch roll to transition

One arm Pushup Support Holds: 10 seconds per side x 5 sets

stack shoulder over wrist

Weighted DB V-Outs: 3 sets of 5 reps

Wall facing Handstand Shrugs (Scapula Handstand Pushups): 3 sets of 10 reps



Play around with cartwheels and freestanding handstand holds

CrossFit Masters


Banded Bully

Banded Heel Cord

Anchored T-Spine Mobilization

Foam Roll Quads

Oly Wall Squat


Warm Up

Snatch – Trainer’s Choice


Strength WOD

Snatch or Power Snatch (from cleared position)

2x 70


(1x 85)x2




Conditioning WOD

3 Rounds for Total Reps

1 min per station

Wall Ball



*no rest between rounds


35-59 years: 20/14 Ball, 32/24 KB

60+ 14/10 Ball, 24/16 KB