We have realized there is a fundamental problem in the way CrossFit workouts are programmed for a group setting in nearly every CrossFit gym. Due to the group dynamic, varying levels of experience, and different goals among community members, it is necessary that multiple workouts and scaling options are made readily available to the community, thereby allowing each athlete and coach to make more informed choices.

Our first crack as solving this problem and perfecting each athletes experience is an adaption of CrossFit Invictus‘ group programming style. We will start by providing three options for the community to choose from, thus increasing the efficacy of the program as a whole and the adaptation of all athletes, from beginner to elite. As coaches we will make strong recommendations regarding what each athlete should choose, but ultimately it is the athletes choice. These different scaling options are intended to meet the following goals and expectations:

“Fitness” – As the name implies, these workouts are designed to promote and enhance your health and fitness. During a “Fitness” workout, participants are exposed to a wide variety of movements with a focus on proper mechanics. The “Fitness” workouts are great for beginners because they focus on movement quality rather than intensity, but . . . the “Fitness” workouts are not just for beginners. In fact, many of our veterans will find them extremely challenging (and beneficial). The “Fitness” workout is perfect for the individual looking to be strong and lean with less wear and tear.

“Performance” – These workouts include a greater degree of intensity and complexity. You’ll be exposed to the best that the world of strength and conditioning has to offer – gymnastics, Olympic lifting, plyometrics, sprinting, etc…. No gimmicks, just proven methods for getting individuals strong, fast and fit. If you’re looking to take your fitness to the next level, this is an excellent option.

“Competition” – The sport of CrossFit is one of the fastest growing, most exciting opportunities out there for athletes looking to push the boundaries of human performance. Like any sport, CrossFit demands high levels of skill and coordination as well as strength, speed, power and endurance. Our competition program is designed to help athletes prepare for elements likely to be contested in the sport of CrossFit, as well as prepare them to be as adept and well-rounded as possible to excel in unknown elements of our growing sport.


Take 15 Minutes to practice Push Jerk

9 minute AMRAP of:
8 Push Jerks @ 95/65
15 Ab-Mat Situps
40 Jump Rope

Take 15 Minutes to work up to Heavy Push Jerk

9 minute AMRAP of:
8 Push Jerks @ 115/75
15 T2B
20 DU

5×2 Snatch from blocks (just above knee) – heavy but perfect, rest 60 sec.

5×2 Clean from blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.
Notes: The 1 Push Jerk should be performed after the 2nd Clean.

7 minute AMRAP of:
8 Push Jerks @ 155/105#
10 T2B
40 Double-Unders
-then (no rest)-
1 minute AMRAP of:
UB Hang Power Cleans @ 155/105#
Notes: This effort is one unbroken set. The set begins when the bar is picked up, and ends when the bar hits the floor. You have one minute to complete as many UB reps as possible.


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