May 24th


Download the week

Back Squat 

Build to Heavy Single 

"Brace Yourself" 

For Time: 

50 Double Unders, 50 AbMat Sit-ups 

18 Dumbbell Front Squats 

40 Double Unders, 40 AbMat Sit-ups 

15 Dumbbell Front Squats 

30 Double Unders, 30 AbMat Sit-ups 

12 Dumbbell Front Squats 

20 Double Unders, 20 AbMat Sit-ups 

9 Dumbbell Front Squats 

10 Double Unders, 10 AbMat Sit-ups 

6 Dumbbell Front Squats 

Dumbbells: (50/35)'s

Time Cap: 18 Minutes

KG | (22.5/15)


For Time: 

4 Rounds For Total Time:

50 Double-unders

25 GHD Sit-ups

15 Dumbbell Front Squats

Rest 1:00 Between Sets

Dumbbells: (70/50)'s

Time Cap: 18 Minutes

For the Coach

Resource Drive

Workout Overview


In part 1, we are moving into pur “build to a heavy” week. This allows athletes to find their 1RM after the 12 week strength cycle we have been following. Allow athletes 10:00 to find their heavy one rep for the day. In part 2, we have Annie with a little bit of lifting mixed in! Full body conditioning workout today that throws a challenging heavier squat variation with high heart rate gymnastics volume. Athletes may choose to push their pace on any of these three movements today based on their own strengths. Whichever one you may choose to push the hardest at, be ready to move a little slower and recover that breathing on the other pieces.


Time to complete work.


Double Unders | :45 or less on all rounds.
AbMat Sit-ups | 2:00 or less on all rounds.
Dumbbell Front Squats | 1-2 sets with challenging weight dumbbells.

The One | Teaching Focus

Upright Torso
Watch for an upright torso throughout the squat. Athletes should avoid excessive forward lean, which can stress the lower back and compromise form.


Double Under
Reduce Reps
75/60/45/30/15 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
:30/:25/:20/:15/:10 Hard Effort On Any Machine

DB Squats
Reduce Loading
Reduce Reps
Single Dumbbell Goblet Squats
Single/Double Dumbbell Reverse Lunges
30/25/20/15/10 Air Squats

Sit Ups
Reduce Reps
Hollow Rocks


"Half Kalsu"
For Time:
50 Thrusters (135/95)
On the Minute [Starting at 0:00]:
5 Burpees
Time Cap: 15 Minutes

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-11 minutes)

General Flow 0:20-0:30 each

  • Samson (left)
  • Samson (right)
  • Pigeon (left)
  • Pigeon (right)
  • Bootstraps
  • Jumping jacks
  • Lying leg raises
  • Donkey kicks (left)
  • Donkey kicks (right)
  • Line hops (forward and back)
  • Straight leg sit ups
  • 90/90 hip rotations
  • Sit ups
  • Line hops (left and right)
  • Squat hold
  • Air squats

DB Flow 0:15 each

  • DB deadlift
  • DB hang clean
  • Single DB front squat (right)
  • Single DB front squat (left)
  • DB squat clean
  • DB front squat

Specific Warm-Up
(11-21 minutes)

Double-Under | tell, show, do, check

  • Double-Under | tell, show, do, check  

Establish position

Hold the handles of the jump rope with a relaxed grip.

The grip should be towards the end of the handles, allowing for better control and wrist movement.

Keep the elbows close to the body, pointing downward.

Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward.

  • :20 High Singles

Focus on  timing wrist speed

  • :20 Fast Singles:

Focus on wrist rotation and quicken the pace of the jump rope

  • :20 Alternating Feet:

Focus on enhance footwork and coordination.

  • :20 Single-Single-High Single

Focus on controlling the cadence and wrist speed

  • :20 Single-Single-Double

Focus on speeding up the wrist for the double

  • :30 Practice

Back Squat | tell, show, do, check

  • Establish stance, grip, & set-up

Feet shoulder width apart

Bar on traps with full grip on bar

Arms pressing into bar

Stomach squeezed

  • 5 Goodmornings

Focus on gripping the ground with the foot throughout

  • 3 Cued back squats

“Squat and hold”

Focus on gripping the ground with the foot throughout

  • 3 Cued back squats

“Squat and hold”

Focus on an upright torso in the squat

Cue athletes to press up into the bar with the arms to control the load

  • Move to rack & teach sound un-rack and re-rack

(21-33 minutes)

  • 10:00 window
  • Builds based on coach or athlete discretion
  • Transition to part 2

(33-39 minutes)

Practice Round 

  • 10 Double Unders
  • 10 Sit-ups
  • 5 Dumbbell Front Squats


Workout adjustments if needed

(39-57 minutes)

Look For

  • Double Under

Continue to look for good positioning. Athletes hands should be down and slightly in front of them. Cue athletes to spin quick with the wrists. Cue athletes to jump straight up and keep from tucking or piking their feet. 

  • Abmat sit ups

Range of Motion Cue athletes to touch their shoulder blades to the ground and to have their shoulders pass through their hips each rip.

  • DB Squats

Chest up: Athletes should keep their chest lifted throughout the squat, preventing the upper body from collapsing forward.  Elbows high: Ensure that the elbows remain high, pointing forward, to maintain the front rack position.

  •  Post Workout Clean Up & Chat (57-60 Minutes)

Additional Elements

Home Workout

Same as class workout


“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach our goals, we need to hard-wire ourselves 24/7 with thoughts of how to improve and develop. Ironically enough, full focus on the future is one of the most self-destructive things we can do to ourselves.

When we celebrate our victories, we feel good. On a biological level, there is a “dopamine” release. By feeling this emotion of accomplishment… we become hungry for more. We crave that next dopamine hit, moving even more aggressively towards that next accomplishment. On the other hand, if we constantly deprive ourselves of that dopamine response… we will lose our drive. This is the definition of burnout.

Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today.

After Party

3 Sets
8 DB goblet curtsey squats
12 Stagger stance DB RDLs each leg

Have questions?

Reach out!

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