Coach Note:

I have had a few of you come to me concerned about others shaving reps from their workouts.

I encourage two things:

1. While we workout together, focus on you and your progress. Shortchanging a workout only ever hurts the people that are doing it. This is about YOU! Your goals, your health, your workout. People will do what people do, you just do you!!!!


2. If  any of us are shortchanging ourselves, understand this impacts the quality of our community.

If you are embarrassed that you will move slower, don’t be! We are all family and will only be the more proud for doing it properly.

If you do not wish to perform the reps/weights prescribed, do not hesitate to scale. Sometimes, this is the best decision anyway!

Let us all look at this as a clean slate. We will not point fingers at each other, bring it up, speculate, or judge. Starting today (with this tough af workout) do complete work and we will grow in fitness together.

Thanks, all!!


Jog a 400 meters


Three rounds

30 seconds Samson Stretch per side

12 Banded Good Mornings

24 Mountain Climbers

12 Russian Swings




5 rounds for time of:
30 kettlebell (American) swings
30 burpees
30  sit-ups

Men: 2-pood kettlebell (32k)
Women: 1.5-pood kettlebell (24k)

This Hero workout is intended to be a long, metabolic challenge that places great demand on the midline. Reduce the reps and kettlebell weight so you can keep moving for 4 or 5 rounds with short breaks only.

Intermediate Option
4 rounds for time of:
30 kettlebell swings
30 burpees
30 sit-ups

Men: 1.5-pood kettlebell (24K)
Women: 1-pood kettlebell (16k)

Beginner Option
4 rounds for time of:
20 kettlebell swings
20 burpees
20 sit-ups

Men: 1-pood kettlebell
Women: ½- pood kettlebell


45 Minute Time cap


If you have extra time, encourage those still working then MOBILIZE




Row 500 Meters


Two Rounds

10 Ring Rows

10 Swings

10 Single Kettlebell Press (5/5)


Specific Warm-up

Pull-up Practice

Find a variant that will allow you to perform at least 5 reps in a row

If you cannot perform pull-ups, ring rows or jumping pull-ups with controlled negatives will be your options

There will be no bands

There will be no kipping


Dumbbell Clean and Jerk Practice

Find a weight that will allow you to perform at lest 15 reps unbroken



15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-ups

Use one of the dumbbells for your weighted pull-ups.

Men: 50-lb. dumbbells
Women: 35-lb. dumbbell

Post Cool-down

T-spine Smash

Pec Opener

Couch Stretch





Workout 18.4



21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set

Time cap: 9 minutes



For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Time cap: 9 min.


General Warm-up

30 Seconds Each:

Air Squats

Lunge W/Rotation

Spider Lunge and Reach

Up/Down Dog



Arm Circles

Torso Rotation

Toy Soldiers


Specific Warm-up

Rope climbing Practice



30 Minute Amrap

Partner A

4 Rope climbs

Partner B

Run 400 Meters


Partner B

50 Kettlebell Swings (32/24)

Partner A

Run 400 Meters


Partner A

25 Goblet Squats (32/24)

Partner B

Run 400 Meters



Foam Roll




General Warm-up

200 Skips

Then 2 Rounds

10 Dive Bombers

15 Overhead Squats

Specific Warm-up

Two Rounds

10 Bench Presses (empty bar)

15 Face-pulls


12 Minutes to warm-up to 70 percent of

1rm Bench Press


Bench press

5-5-5-5-5 reps

Go to http://www.crossfit.com to compare

Cool down

Light Jog 1 Mile


Banded Pec extension

Pec Smash

Calf Smash


General Warm-up

Three Rounds

10 Airsquats

10 PVC Press

10 Ring Rows


Specific Warm-up

Spend 10 Minutes practicing pull-up technique

And practicing the Jump Back Squat



For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-upsx8
Rest 1 minute
Tabata seated (floor) shoulder presses
Rest 1 minute
Tabata Hyperextensions

Rest 1 minute
Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats


Side Lat Smash

Overhead Banded Distratcion

Hip Pin and Smash

Banded Hammy Stretch