Apr 13

Second Act

Download the week


"Second Act"



3 Rounds:

600 Meter Team Run

30 Power Snatches (135/95)

Directly Into...


Bar-Facing Burpees  

Deadlifts (225/155)

*Add 15 Reps Each Round

KG |




For Time:

2 Rounds:

8 Snatches, (185/125)

12 Burpee Box Jump Overs (30/24")

Directly into...

2 Rounds:

4 Snatches, (225/155)

12 Burpee Box Jump Overs (30/24")

For the Coach

Resource Drive

Workout Overview


Super fun team piece on the menu today! We're aiming to earn ourselves time on the back half of this workout today, so the goal should be not to get bogged down in the 3 rounds but also save some gas for a push to the finish in the AMRAP ladder portion on the back end.


Total rounds & reps of part 2, Burpee and Deadlift couplet.


Power Snatches | 2:00 or less of workDeadlift | Moderate load.Team Run | 4:00 or less of work.

The One | Teaching Focus

Bar close
In both the snatches and deadlifts, emphasize a close bar and straight bar path!


600M Run
Reduce Distance3:00 Time Cap750m Row480m Ski1200m Bike450m Air Run

Power Snatch
Reduce LoadingHang Power SnatchesDumbbell Power SnatchesKettlebell SwingsDeadlift Reduce Loading Reduce Reps Sub Dumbbells or KettlebellsGood MorningsKettlebell Sumo Deadlift

Bar Facing Burpees
Reduce RepsBar-Facing Burpees (With Step Over)Lateral Barbell BurpeesRegular Burpees4 Calories = 5 Burpees On Any Machine


It might be difficult to find teams of 3 that are all capable of completing the workout at the prescribed loads. Allow teams to utilize different barbells if necessary so that athletes can modify accordingly.If you have the equipment, allow athletes to have one barbell for the snatch and one for the deadlift.

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

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

General Warm-Up
(3-9 minutes)

(3-9 minutes)

General Flow

  • :20 - :30 each
  • Arm circles forward
  • Arm circles backward
  • Arm swings
  • Arm wraps
  • Trunk twists w/ feet planted
  • Trunk twists w/ rotations
  • Quad pull
  • Alternating reverse lunge w/ reach
  • Downward dog
  • Childs pose
  • Wrist stretch on floor

CT Barbell Flow

  • :15 - :20 each
  • Goodmornings
  • Back squats
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts
  • Front squats

Specific Warm-Up
(9-21 minutes)

(9-24 minutes)

Team Prep

  • Organize in teams of 3
  • Each person completes each section once
  • Station 1 | 200m Run
  • Station 2
    3 Snatch grip deadlifts
    3 Snatch high pulls
    3 Snatch position 1 (mid thigh/hip)
    3 Snatch position 2 (above knee)
    3 Snatch position 3 (mid shin)
  • Station 3
    10 Light deadlifts
    6 Bar facing burpees
  • Build to workout weight on snatch & deadlift

(21-33 minutes)


(33-39 minutes)

(24-30 minutes)

Practice Round

  • 200m Team Run
  • 3 Power Snatches [Each Person]
  • 3 Bar-facing Burpees [Each Person]
  • 6 Deadlifts at Snatch Weight [Each Person]
  • 6 Deadlifts at Workout Deadlift Weight [Each Person]


Workout adjustments if needed

(39-55 minutes)

(30-55 minutes)

Look For

  • Run | Pacing.

For today, pay particular attention to pacing and if the athletes are completing the run within the appropriate time frame. Encourage modifying distance if needed.

  • Snatch | Bar close.

Cue athletes to pull the bar into their body by keeping their arms long and  using their lats.

Accessory Work

Additional Elements

Home Workout

3 Rounds:
600 Meter run
12 Alternating DB snatch

Directly Into...5-10-15….
DB Facing burpees
Double DB devils press
*Add 5 Reps Each Round


“The opposite of play is not work. The opposite of play is depression.” – Brene Brown

Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.

Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”

When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling. What did your first day of CrossFit look like? What made you come back? What made you have the desire to compete?

After Party

1 Set
Accumulate 400m heavy farmers carry
Accumulate 3:00 dead hang

Have questions?

Reach out!

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