09 & 11/12/25 Legends

Tuesday

Warm-Up Flow

General Prep

2:00 Row

-

2 Sets:

5 Tall Muscle Cleans

:20 Behind the Neck Elbow Punch Throughs

5 Barbell Good Mornings

5 Back Squats

3 Tempo Front Squats (2 Count Down + 2 sec Pause)

6 Scap Pull-Ups + 6 Kip Swings + 3 Strict Knee Raises

Specific Barbell Prep / Loading to Working Weights

5 Deadlift @ 50%

3 Deadlift @ 60%

3 Deadlift @ 65%

3 Deadlift @ 70%

Strength

Deadlift

Every 2:30 x 4 Sets

Set 1: 5 Reps @ 75%

Set 2: 4 Reps @ 80%

Set 3: 3 Reps @ 80%+

Set 4: 2 Reps @ 85%

Conditioning

"I'm Lovin' It"

15:00 AMRAP

18/14 Calorie Row

12 Leg Raises

5 Deadlift

Barbell: 45/30kg

Score = Rounds + Reps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 4-6 Rounds

Score: Rounds & Reps

Stimulus: Barbell Conditioning and Midline

RPE: 8/10

Primary Objective: Toes to Bar in 2-3 Sets

Secondary Objective: Complete the Barbell as quick singles completing 1 every 10 seconds

Mobility

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Thursday

Warm-Up Flow

General Prep

Note: this is meant to be quick, simple and to the point.

250/200m Row or 200m Run

-

10 Alternating Arm Swings

10 Alternating Overhead Lat /Tricep Stretch

:20/:20 Samson Lunge Stretch

-

2 Sets:

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Overhead Squats

3 Front Squats

3 Push Press

3 Hang Power Clean + Push Jerk

3 Thrusters

6 Bar Kip Swings

6 Ring Rows

Specific Priming and Prep

250/200m Row or 200m Run

-

2 Sets: Getting Working Touches on Weights

3 DB Power Snatch

3 Goblet Squats

3 Bar Facing Burpees

3 DB Power Clean and Push Jerk

3 Ring Rows

5 Push-Ups

5 Wall Balls

-

Final Set-Up and Get into the Workout

Mixed Mono Focused Conditioning

"Thanksgiving with the Girls V2"

"Jackie's House"

1000m Row

50 DB Thrusters 7.5/5kg

"Angie's House"

20 Ring Rows

20 Push-Ups

20 Abmat Sit-Ups

20 Air Squats

"Nancy's House"

2 Rounds

200m Run

15 Goblet Squats 16/10kg

"Barbara's House"

20 Ring Rows

30 Push-Ups

40 Abmat Sit-Ups

50 Air Squats

"Ingrid and Grettel's House"

3 Rounds

5 Power Snatch 7.5/5kg

5 Bar Facing Burpees

5 Clean and Jerk 7.5/5kg

5 Bar Facing Burpees

"Karen's House"

50 Wall Balls 6/4kg, 10/9ft

Score = Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal Time Domain: 28:00-35:00

Time Cap: 40:00

Stimulus: Fun Classic CrossFit Medley

RPE: 9/10 *This is meant to be a good challenge for the day.

Primary Objective: Look to maintain quality movements patterns and technique throughout.

Secondary Objective: Complete the workout in under 30 minutes.

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon