Warm Up:
• 300m SkiErg
• 10 Walking Lunges
• 10 Push-ups
• 10 Sprawls
Stretch:
• 1 min Lizard Pose per side
• 1 min Shoulder Capsule Stretch
5 Rounds for time of:
• 500m SkiErg
• 20m Burpee Broad Jumps
• 30m Sandbag Lunges (20/10 kg)
Rest 90 seconds between rounds.
Please remember to reserve classes you plan to attend ahead of time. This guarantees a better experience and helps us plan ahead and communicate effectively.
.
Warm Up:
• 400m Run
• 10 PVC Overhead Squats
• 6 Snatch Balances with PVC
• 10 Banded Pass-throughs
Stretch:
• 1 min Overhead Shoulder Stretch per arm
• 1 min Calf Stretch per leg
Increase loading or decrease scaling each round
For time:
40 Wall Balls (20/14 lb)
30 Box Jumps (24/20 in)
20 Dumbbell Overhead Lunges (50/35 lb)
10 Pull-ups
5 Bar Muscle-Ups
10 Pull-ups
20 Dumbbell Overhead Lunges
30 Box Jumps (24/20)
40 Wall Balls
Cap: 20 minutes
Warm Up:
• 400m Run
• 15 Air Squats
• 10 Arm Swings
• 10 Walking Lunges
Stretch:
• 1 min Calf Stretch per leg
• 1 min Hamstring Stretch per leg
4 Rounds for time of:
• 500m RowErg
• 25m Sled Push
• 50m Farmers Carry (2×24/16 kg)
• 25 Wall Balls (20/14 lb)
Rest 2 minutes between rounds.
Please remember to reserve classes you plan to attend ahead of time. This guarantees a better experience and helps us plan ahead and communicate effectively.
.
Warm Up:
• 400m Run
• 10 Scapular Presses
• 10 Light Dumbbell Strict Presses
• 10 PVC Pass-throughs
Stretch:
• 1 min Cross-body Shoulder Stretch per arm
• 1 min Doorway Chest Stretch
Ring Push-Up
For quality, after each set, rest ~30 seconds. Break up reps as needed on higher rep sets.
Disregard Max reps
For Time:
21-15-9
Power Cleans (115/85, Rx+: 135/95 lb)
Bar-Over Burpees
90 Single Unders After Each Round
Cap: 14 minutes
Please remember to reserve classes you plan to attend ahead of time. This guarantees a better experience and helps us plan ahead and communicate effectively.
.
We unfortunately need to cancel Tuesday’s 10/6 4:45pm and 5:45pm class due to an unexpected coach commitment. If you would like temporary 24/7 access, please message info@crossfittysonscorner.com and acknowledge these rules: crossfittysonscorner.com/247rules
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Warm Up:
• 300m Row
• 10 Air Squats
• 10 Bootstrappers
• 10 Ring Rows
• 30 sec Plank Hold
Stretch:
• 1 min Frog Stretch
• 1 min Kneeling Quad Stretch per leg
reps @ 75% 1RM. Controlled 2-second descent on every rep.
Complete as many rounds and reps as possible in 14 minutes of:
• 2 Rope Climbs
• 12 Dumbbell Box Step-Overs (24″/20″ in, 50/35 lb)
• 24 Double Unders
Please remember to reserve classes you plan to attend ahead of time. This guarantees a better experience and helps us plan ahead and communicate effectively.
.
We unfortunately need to cancel Tuesday’s 10/6 4:45pm and 5:45pm class due to an unexpected coach commitment. If you would like temporary 24/7 access, please message info@crossfittysonscorner.com and acknowledge these rules: crossfittysonscorner.com/247rules
.
Warm Up:
• 500m light row
• 8 Snatch Deadlifts with empty bar
• 8 Muscle Snatches
• 8 Overhead Squats
• 30m Bear Crawl (on the mats, width wise is down back down)
Stretch:
• 1 min Lat Foam Rolling per side
• 1 min Wrist Extension Stretch
Squat Snatch: 5 sets x 3 reps @ 70-75% 1RM. Focus on aggressive extension and catch in deep squat.
For time (Single Modality & Core Engine):
• 2000m Row
Directly into:
• 40 Dumbbell Overhead Lunges (50/35 lb, single arm)
• 50m Bear Crawl
Cap: 18 min
Please remember to reserve classes you plan to attend ahead of time. This guarantees a better experience and helps us plan ahead and communicate effectively.
.
Warm Up:
• 400m Run
• 10 Bodyweight Squats
• 10 Walking Lunges
• 10 Sprawls
Stretch:
• 1 min Couch Stretch per leg
• 1 min Hamstring Stretch per leg
E8MOM x 5:
400m Run or 500m Row
• 20 DB Bench Press (2×40/25 or Rx+: 50/35)
• 15 Burpees
• 10 Wall Balls (20/14 lb)
Please remember to reserve classes you plan to attend ahead of time. This guarantees a better experience and helps us plan ahead and communicate effectively.
.
Warm Up:
• 400m Run
• 10 Bodyweight Squats
• 10 Walking Lunges
• 10 Sprawls
Stretch:
• 1 min Couch Stretch per leg
• 1 min Hamstring Stretch per leg
E8MOM x 5:
400m Run or 500m Row
• 20 DB Bench Press (2×40/25 or Rx+: 50/35)
• 15 Burpees
• 10 Wall Balls (20/14 lb)
Warm Up:
• 300m Row
• 10 PVC Pass-throughs
• 10 PVC Overhead Squats
• 5 Snatch Balances with PVC
Stretch:
• 1 min Overhead Shoulder Stretch per side
• 1 min Lizard Stretch per side
Snatch Balance: 5 sets x 3 reps. Build load across sets, focusing on speed and receiving depth.
Complete as many rounds and reps as possible in 12 minutes of:
• 10 Kettlebell Swings (53/35 lb)
• 12 Wall Ball Shots (20/14 lb)
• 30 Double Unders
3 Rounds:
250m Run Together*
One person works, one person rests, one person holds handstand
48 Bench GHD Sit-Ups
24 Power Snatch (95/65)
72 Double-Unders
Cap = 30 minutes
* = One person holds 20/14 lbs. medicine ball
