Front Squat 

On the 3:00 x 3 Sets: 

2 Front Squats

* Start First Working Set at 82% & Build To Heavy 




Row Calories 

Thrusters (95/65) 

* Add 3 Reps Each Round




Row Calories 

Thrusters (95/65) 

* Add 3 Reps Each Round 


  • Workout brief: https://youtu.be/f-Hu00JZOmY
  • Resource Links: Strength Cycle Details Coaching Strength Cycles in Class
  • We’re in our 3rd week of the strength cycle. If we know our weight from our previous strength cycle we should have a good number to target. In part 2 we have a total body, powerful combination between the pull on the rower and push on the thruster. The goal is to do the 9 and 12 unbroken and get into the round of 18. 
  • Thrusters. Light 2 sets throughout. 
  • Rower. Moderate pace. 

The One | Teaching Focus 
  • Leg drive 
  • Between the rower and the thruster our one focus today is to finish the leg drive before recruiting the arms in the pull of the rower or the press of the thruster. 



  • Reduce load 
  • Reduce volume 
  • Front squat 
  • Goblet squat 
  • Sub DBs


  • Reduce volume 
  • Sub machine 

  • In part 1, pair athletes up in groups of no more than 3 and call lifters on the minute. This will allow you to pay specific attention to each athlete throughout the strength portion. If athletes look good and feel good, encourage them to build each set. 
  • In part 2, if you’re short on rowers you can either pair athletes up and have one begin on the rower and one on the barbell or stagger start times. It’s likely the thruster cycle time will be faster than the time spent on the rower, especially at the start. Keep this in mind in planning your class. 


Whiteboard Brief (3 Minutes) (0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)

General flow 

  • Get out barbells
  • :60 Row 
  • :60 Bootstrap off barbell with a reach 
  • :30 Scorpions 
  • :30 Row (faster)
  • :30 90/90 hip stretch 
  • :30 Barbell elbow rotations 
  • :30 Row (fastest)
  • :30 Air squats 
  • :30 Row 
  • :30 Barbell kang squats 

Specific Warm Up (12 Minutes) (9-21)

Row | tell, show, do, check

  • :20 legs only row 
  • :20 legs + torso open row 
  • :20 segmented row 
  1. Focus on legs finishing, torso opening, then arms pulling.
  2. This will be low power, the intent is to dial in the sequence of movement 
  • :20 row 
  1. Focus on the timing of legs finishing the drive then arms pulling

Thruster | tell, show, do, check

  • 5 barbell strict press 
  1. Focus on straight bar path from shoulders to OH
  • 5 barbell push press 
  1. Focus on timing of legs and hips opening, then pressing 
  • 3 thrusters 
  1. Focus on timing of legs and hips opening, then pressing
  2. Hold in finish to evaluate overhead position 

Front Squat 

  • 5 Tempo Front Squats
  1. 3 second down, 3 second hold, 3 second up 
  • 5 Pausing front squats 
  1. 2 Second hold
  2. Focus driving the feet through the floor

Strength (20 Minutes) (21-41)
  • 10:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (41-47)
  • Practice Round (38-41)
  1. 2 “Mini” RFT 
  2. 3 Row Cals
  3. 3 Thrusters 
  4. 6 Cals 
  5. 6 Thrusters
  6. Goal 1:00-1:15 finish time 
  • Break
  • Workout adjustments if needed

Workout (8 Minutes) (47-55)

Look For 

  • Row: The legs finishing the drive then pulling with the arms. 
  • Thruster: The legs and hips opening in full extension and then pressing with the arms. 

Post Workout Clean Up & Chat (55-60)


Home Workout  [DBs & jump rope]

AMRAP 12: 



DB thrusters 

* Add 3 Reps Each Round


“I would rather die of passion than boredom.” - Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.

But… do we really?

Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.

After Party 

2 Sets 

50’ DB front rack walking lunge 

8 Single leg DB RDL right 

8 Single leg DB RDL left 

1 Set 

100’ DB front rack walking lunge 

16 Single leg DB RDL right 

16 Single leg DB RDL left