Elevate Week 8

Monday 8/26/24

B. ‘Pulp Fiction’
EMOM 12:
Minute 1 - 15 Wallballs 20/14#
Minute 2 - Max Calorie Row

A. Front Squat -
Take 15-20 Minutes to Build To A 1RM

We are kicking off the week with a 1RM Front Squat test. Take your time building up across the 15-20 minutes, making strategic jumps from set to set. Amp yourself up and go for a PR if you’re feeling it today!

‘Pulp Fiction’ is a test of our ability to pace under fatigue. The goal is to pick a calorie number that is challenging but manageable across the 6 sets. Aim to pick up the Wallball quickly and complete each set unbroken.

Tuesday 8/27/24

Today's workout focuses on practicing high-skill movements under fatigue to build gymnastics capacity and stamina. Be consistent across the 10 sets by choosing rep numbers you can sustain throughout each interval. Pace yourself to maintain good technique on SHSPU and BMU. Aim to finish each round within 90 seconds, allowing yourself time to rest and repeat effectively.

A. ‘Jackie Brown’ -
Every 3 Minutes x 10 Sets:
1-
- 60 Double Unders
- SHSPU
2-
- 15/12 Calorie Echo Bike
- BMU

You Pick #

Wednesday 8/28/24

This Wednesday, we're taking a break from long endurance work to focus on building a heavy Clean Complex. Hold onto the barbell for all 5 reps and only increase the weight as long as you can maintain solid form.

‘Reservoir Dogs’ is a quick chipper that will test both grip strength and mental toughness with burpees. Focus on catching your breath during the swings and finding a steady rhythm on the burpees. Aim to sprint through the final round of 10!

A. Power Clean Complex -
In 15 Minutes, Build To A Tough Complex...
- 3 Deadlifts + 2 Hang Power Cleans + 1 Power Clean

B. ‘Reservoir Dogs’
30-20-10 Reps Of:
- American KBS 53/35#
- Burpees

Thursday 8/29/24

A. Behind The Neck Push Press -
3x5 @ Light Weight

B. Split Jerk -
Every 2 Minutes x 5 Sets:
- 1 Rep @ 85-90% of 1RM

C. Jerk Extension -
3x3 @ 100% of 1RM

D. Accessories -
3 Sets Of:
- Incline Cuban Press x 8-10 Reps
- Hanging L-Sit Hold x 20-30 Seconds
- Banded Russian KBS x 12-15 Reps

This week, we’re focusing on BTN Push Press to reinforce a straight bar path, improve shoulder mobility, and prime the body for explosiveness. We’ll also work on heavy Split Jerk singles at 85-90%. Next week, we’ll test our 1RM Split Jerk. Jerk Extensions will help enhance dip and drive power, reinforce technique, increase leg and core stability, and build confidence with heavier weights. Our accessories are designed to promote shoulder health and strengthen the core and posterior chain.

Friday 8/30/24

A. ‘Kill Bill’ -
'Nancy'
5 RFT:
- 400m Run
- 15 OHS 95/65#

Today, we’re retesting the popular CrossFit workout ‘Nancy,’ which we last completed on 5/8. Let’s aim to beat our previous time! Pace your runs to a sustainable effort that allows you to pick up the barbell immediately. Focus on finding a rhythm with your breathing and aim to complete the OHS unbroken each set. Don’t start too aggressively—use the first round to gauge how you feel and settle into your pace. Remember, there is a 20-minute time cap.

Saturday 8/31/24

Join us Saturday at 8 or 9am for our Partner workout!

Olympic Weightlifting
A. Snatch -
Take 20 Minutes To Build To A 1RM

B. Barbell Hip Thrust -
3 Sets Of:
15-20 Reps @ Moderate Weight
*Rest 90-120 Seconds Between Sets

C. Accessories -
3 Sets Of:
- Dual KB Overhead Carry x 100'
- Sandbag Carry x 100
'- Sled Push x 100'

Today, we’re retesting our 1RM Snatch. Plan your weight jumps strategically over the 20 minutes to reach your target weight. Approach each lift with confidence and know your set-up routine for every rep. After the snatch test, we’ll focus on hip thrusts to build glute strength and strongman accessories to enhance our foundational strength.