12 & 14/08/25 Newstart

Tuesday

Warm-Up Flow

General Prep

2 Sets:

1:00 Bike

10 Down Dog Toe Touches

10 Dual Dumbbell Deadlift

10 Dual Dumbbell Front Squats

5 No Jump Burpees

Specific Barbell Prep

2 Sets:

3 Tall Muscle Cleans

3 Front Squats

3 Press in Split

3 Hang Power Clean

3 Hang Squat Cleans

3 Split Jerks with 1 sec Pause in the Catch

Then Add loads and Build to ~lightweight for Set 1 of complex

Weightlifting

Clean and Jerk Complex

Every 2:00 x 7 Sets

Power Clean

Rest 10 seconds

Squat Clean and Split Jerk

Starting @ lightweight Clean and Jerk and building to a heavy for the day

Workout of the Day

"The Derivative"

3 Sets:

:45 Second On / :15 Second Off

Station 1: Calorie Echo Bike

Station 2: Dual Dumbbell Squat Cleans

Station 3: Abmat Sit-Ups

Station 4: Line Facing Burpees

Dumbbell Loads: 12.5/7.5kg

“The rate of change is the real test.”

Stimulus and Objectives: 

Stimulus: Threshold Conditioning / Mixed-Modal Interference

RPE: 8.5/10

Primary Objective: Maintain consistent pacing across all 3 rounds without drop-off

Secondary Objective: Prioritize positional control on the dumbbell squat cleans and abmat sit-ups

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Thursday

General Prep

2 Sets: For Quality

:30 second Jump Rope

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

:20 Down Dog Calf Gas Pedals

10 Down Dog Toe Touches

Specific Barbell Prep

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Overhead Squats

3 Hang Squat Snatch

Then..

3-5 Sets Building

1 Power Snatch + 1 Squat Snatch, adding weight gradually to reach lightweight for first working set

Weightlifting

Snatch Complex

Every 2:00 x 7 Sets

Power Snatch

Rest 10 seconds

Squat Snatch

Starting @ Lightweight and building to a heavy for the day.

Workout of the Day

"CrossFit Open 14.1"

10:00 AMRAP

30 Single‑Unders

15 Hang Power Snatches

Barbell: 20/15kg

Stimulus and Objectives

Score: Total Reps

Goal: 5+ Rounds (225+ reps)

Stimulus: Classic Open Test / Light Barbell Cycling & Jump Rope Efficiency

RPE: 9/10

Primary Objective: Move consistently with the goal of unbroken double unders and smooth cycling of the barbell. A note that the barbell should be done in cycled sets of 5+ per round with the goal of maintaining a good rhythm throughout.

Secondary Objective: Maximize transitions—minimize time between rope, barbell, and reset

Level 1:

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations